Bigger, Leaner, Stronger | 5 Day Split ?
General
Intermediate
Machine strength
Plan Details
The Bigger, Leaner, Stronger | 5 Day Split ? routine by dean.moon is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1 | Push
Est. 0 min
5 exercises
Barbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 6 Reps
Tue
Workout 2 | Pull & Calves
Est. 0 min
4 exercises
Barbell Deadlift
6 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Wed
Workout 3 | Upper Body & Core
Est. 0 min
5 exercises
Dumbbell Seated Shoulder Press
6 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 12 Reps
Thu
Workout 4 | Legs
Est. 0 min
5 exercises
Barbell Squat
6 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 6 Reps
Fri
Workout 5 | Upper Body & Core
Est. 0 min
5 exercises
Barbell Bench Press
6 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Back Hyperextension
4 Sets x 6 Reps
Sat
Workout 6 | Upper Body & Core
Est. 0 min
5 exercises
Dumbbell Seated Shoulder Press
6 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 6 Reps
Sun
Workout 7 | Legs
Est. 0 min
5 exercises
Barbell Squat
6 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 6 Reps
