5 Day Low Volume Strength Routine
General
Beginner
Barbell
Plan Details
The 5 Day Low Volume Strength Routine routine by Johnnyhino is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Squats / Bench Press / Deadlifts
Est. 45 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
One Arm Leverage Chest Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
V Bar Chest Press-out
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Tue
Squats / Row
Est. 47 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Row
5 Sets x 5 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Jump Squat
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Wed
Biceps / Abs / Calves
Est. 50 min
10 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
DB Curl Drop Set 1
3 Sets x 10 Reps
DB Curl Drop Set 2
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Triceps Drop Set 1
3 Sets x 10 Reps
Triceps Drop Set 2
3 Sets x 10 Reps
Barbell 21's
4 Sets x 21 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Single Arm French Press (Arm Jammed Against Bench)
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Thu
Chest/Back
Est. 49 min
10 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Bench press drop set
3 Sets x 10 Reps
Coffin Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Lat Drop Set 1
3 Sets x 10 Reps
Lat Drop Set 2
3 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Fri
Squat / RDL / Shoulder Press
Est. 57 min
8 exercises
Barbell Squat
4 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Bus Drivers
3 Sets x 8 Reps
