Essentials 5-Day Program (Weeks 1-4)
General
Beginner
Machine strength
Plan Details
The Essentials 5-Day Program (Weeks 1-4) routine by Kebim91 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
The primary goal of this program is to maximize hypertrophy for those that only have 45 minutes to train, 2-5x per week. This will mean placing a heavy emphasis on increased intensity, rather than training volume. There simply won’t be enough time to have 3-4 sets of each exercise, so most compound exercises will have 2-3 hard sets, while most isolation exercises will be limited to just 1-2 hard sets per exercise. This offers the unique opportunity to focus much more on the quality, rather than quantity, of the sets you perform. The reduction in set quantity will ensure that set quality is maximized for each and every set you do.
Routine detail
Day 1
Upper
7 exercises
Machine Inner Chest Press
1 Set x 6 Reps
Machine Inner Chest Press
1 Set x 10 Reps
Dual Cable Triceps Extension
2 Sets x 12 Reps
Cable Seated Shoulder Press
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15 Reps
Cable Standing Curl
2 Sets x 15 Reps
Day 2
Lower
5 exercises
Smith Machine Squat
1 Set x 6 Reps
Smith Machine Squat
1 Set x 10 Reps
Machine Single-Leg Curl
1 Set x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Reverse Crunch
2 Sets x 12 Reps
Day 3
Rest
0 exercises
This day is empty
Day 4
Push
5 exercises
Cable Seated Shoulder Press
3 Sets x 10 Reps
Cable Inner Chest Press
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Push-Up (Close Hand)
1 Set x 20 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Day 5
Pull
5 exercises
Cable Shoulder Extension
1 Set x 12 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Incline Bicep Curl
2 Sets x 15 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Day 6
Legs
5 exercises
Barbell Romanian Deadlift
2 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 15 Reps
Day 7
Rest
0 exercises
This day is empty
