good
General
Intermediate
Machine strength
Plan Details
The good routine by JoshAnaru is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
squat one
Est. 60 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Decline Bench Lunge
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Day 2
Push one
Est. 68 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 3
Pull one
Est. 72 min
8 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Day 4
Squat two
Est. 64 min
7 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Dumbbell Decline Bench Lunge
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Day 5
Push two
Est. 69 min
8 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 6
Pull two
Est. 74 min
8 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
