Bjufen's 5 Days Plan
General
Intermediate
Machine strength
Plan Details
The Bjufen's 5 Days Plan routine by Bjufen is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Mon
Upper Body
Est. 0 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 8 Reps
Cable Dual Overhead Curl
5 Sets x 8 Reps
Tue
Legs 1
Est. 0 min
5 exercises
Barbell Squat
6 Sets x 6 Reps
Barbell Romanian Deadlift
6 Sets x 6 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Thu
Push
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 8 Reps
Leverage Incline Chest Press
5 Sets x 6 Reps
Leverage Chest Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
EZ Bar Incline Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Fri
Pull
Est. 0 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Lat Pulldown
5 Sets x 8 Reps
Machine Vertical Row (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 6 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 12 Reps
Sat
Hate Crime
Est. 0 min
6 exercises
Hack Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Single-Leg Press
5 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
5 Sets x 16 Reps
