5 Day Split
General
Intermediate
Machine strength
Plan Details
The 5 Day Split routine by calvinamiller is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 Day Superset Spilt
Routine detail
Mon
Leg Day
Est. 67 min
8 exercises
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Hip Extension (Standing)
4 Sets x 10 Reps
Tue
Chest Day
Est. 67 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Cable Inner Chest Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Wed
Back Day
Est. 67 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Thu
Biceps and Triceps Day
Est. 67 min
8 exercises
EZ Bar Curl
4 Sets x 30 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Kickback
4 Sets x 10 Reps
Fri
Shoulder Day
Est. 67 min
8 exercises
Barbell Seated Press
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Victories
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 10 Reps
Cable Internal Rotation
4 Sets x 10 Reps
Sun
Long Run
Est. 34 min
1 exercise
Running
1 Set
