Big 5 burnout
General
Intermediate
Machine strength
Plan Details
The Big 5 burnout routine by WTF_actual is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Big 5 workout pick 1 of first two exercises and do 5 sets then skip the other one of first two. Complete rest of workout as prescribed. (Deadlift/ row day do 5 sets of deadlift AND row)
Routine detail
Day 1
Press
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 10,8,6,8,10 Reps
Barbell Incline Bench Press
5 Sets x 10,8,6,8,10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Push-Up
4 Sets x 15 Reps
Day 2
Shoulders
Est. 0 min
7 exercises
Smith Machine Shoulder Press
5 Sets x 10,8,6,8,10 Reps
Machine Shoulder Press
5 Sets x 10,8,6,8,10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 3
Deadlift/ Row
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 10,8,8,6,6 Reps
Machine Single-Leg Press
5 Sets x 10,8,6,8,10 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 10,8,6,8,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Day 4
Squat
Est. 0 min
6 exercises
Barbell Bench Squat
5 Sets x 10,8,6,8,10 Reps
Smith Machine Bulgarian Split Squat
5 Sets x 10,8,6,8,10 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Decline Crunch
4 Sets x 15 Reps
