J's 5 day split
Cutting
Intermediate
Machine strength
Plan Details
The J's 5 day split routine by jeramiahwegner is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
I am consuming no more than 1600 calories for 6 days of the week. One cheat Day. current weight: 176 target weight: 165 will incorporate running later
Routine detail
Tue
Turbo Trap Tuesday
Est. 84 min
9 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 20 Reps
Dumbbell One-Arm Front Raise
5 Sets x 20 Reps
Push-Up
1 Set x 31 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Push-Up
1 Set x 31 Reps
Smith Machine Shrug
5 Sets x 10 Reps
Push-Up
1 Set x 31 Reps
Wed
Hump n Bump Wednesday
Est. 75 min
10 exercises
Bodyweight Lunge
2 Sets x 30 Reps
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Glute Kickback
3 Sets x 12 Reps
Decline Crunch
3 Sets x 25 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Thu
Dorian Yates Thursday
Est. 100 min
11 exercises
Barbell Deadlift
6 Sets x 10 Reps
Barbell Bent-Over Row
6 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable One-Arm Seated Row
6 Sets x 8 Reps
Cable Seated Row
3 Sets x 5 Reps
Smith Machine Upright Row
5 Sets x 15 Reps
Smith Machine Shrug
5 Sets x 10 Reps
Machine Back Extension
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 15 Reps
Stability Ball Back Stretch
4 Sets
Fri
Friday's are FUN
Est. 57 min
7 exercises
Push-Up (Wide Hand)
1 Set x 28 Reps
Barbell Bench Press
10 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Push-Up (Wide Hand)
1 Set x 28 Reps
Machine Fly
4 Sets x 8 Reps
Push-Up (Wide Hand)
1 Set x 28 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Sun
GunDay Sunday
Est. 103 min
11 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
5 Sets x 20 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
5 Sets x 5 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 5 Reps
Dumbbell Heavy Hammer Curl
5 Sets x 7 Reps
Cable One-Arm Bicep Curl
5 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 21 Reps
Hanging Leg Raise
3 Sets x 30 Reps
Decline Crunch
4 Sets x 25 Reps
