5 day split RL
Sport
Intermediate
Machine strength
Plan Details
The 5 day split RL routine by ronnyleehar is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Above 40. Strength, muscle, segregation with rest. Compound exercises with time restriction. Time limit below 45min. Can remove exercises if go over time
Routine detail
Mon
Leg rear
Est. 0 min
10 exercises
Kettlebell Sumo High Pull
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Tue
Back Lats bis
Est. 0 min
7 exercises
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Wed
Delts front mobility
Est. 0 min
11 exercises
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rope Row to Neck
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Fri
Leg Front
Est. 0 min
20 exercises
Barbell Front Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Bench Squat
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
Barbell Overhead Squat
3 Sets x 8 Reps
World's Greatest Stretch
3 Sets x 8 Reps
Hack Squat (Narrow Stance)
3 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Hip Flexor Stretch
3 Sets x 8 Reps
All Fours Quad Stretch
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Any
Chest triceps
Est. 0 min
11 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
