4 Day Split - 5x5
General
Beginner
Machine strength
Plan Details
The 4 Day Split - 5x5 routine by dewd is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Modified by me :-)
Routine detail
Day 1
Workout 1: Upper Body
Est. 49 min
6 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Day 2
Workout 2: Legs
Est. 45 min
5 exercises
Machine Leg Press
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 5 Reps
Crunch
3 Sets x 8 Reps
Day 3
Workout 3: Upper Body
Est. 55 min
7 exercises
Cable Seated Row
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 4
Workout 4: Legs
Est. 31 min
4 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
