JPG 5 day split
General
Intermediate
Machine strength
Plan Details
The JPG 5 day split routine by bsadr is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Mon
Upper Body
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Y-Raises
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Tue
Leg Day - A
Est. 0 min
6 exercises
Split Squat
3 Sets x 8 Reps
Seated Hamstring Curl
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Single Leg RDL
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Wed
Rest / Abs + Cardio
Est. 0 min
5 exercises
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Walking
3 Sets
Thu
Chest / Back
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
High to Low Cable Flies
3 Sets x 8 Reps
Kneeling Cable Single Arm Row
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Fri
Shoulder / Arms
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Y-Raises
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Face Away Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Sat
Leg Day - B
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
RDL
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Seated Hamstring Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
