THE Body Johnson
General
Intermediate
Machine strength
Plan Details
The THE Body Johnson routine by bakedcake11 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Don’t be a little beotch
Routine detail
Day 1
& DAY 4 Legs
Est. 0 min
8 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Barbell Squat
4 Sets x 5,5,10,25 Reps
Barbell Hip Thrust
4 Sets x 25,10,5,5 Reps
Dumbbell Bulgarian Split Squat
2 Sets x 12 Reps
Bodyweight Plyo Bulgarian Split Jump
1 Set x 100 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Goblet Adductor Lunge
2 Sets x 12 Reps
Hip Band Ladder
3 Sets x 8 Reps
Day 2
Back
Est. 0 min
10 exercises
Cable Shoulder Extension
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 4 Reps
Pull-Up
2 Sets x 15 Reps
Barbell Row
3 Sets x 12 Reps
Alternating High Cable Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Hyper Y/W Combo
2 Sets x 20 Reps
Dumbbell Shoulder Shrug
1 Set x 10 Reps
Day 3
Arms & Abs
Est. 0 min
8 exercises
Barbell Curl
1 Set x 32 Reps
Barbell Skull Crusher (Reverse Grip)
1 Set x 32 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 32 Reps
Cable Tricep Pushdown (Rope)
1 Set x 32 Reps
Chin-Up with Knee Raise
1 Set x 32 Reps
Weighted Tricep Dip
1 Set x 32 Reps
Banded Bicep Curl
1 Set x 100 Reps
Band Tricep Extention
1 Set x 100 Reps
Day 5
Shoulders
Est. 0 min
8 exercises
Band Shoulder Press
2 Sets x 15 Reps
Barbell Military Press
5 Sets x 10,8,6,6,15 Reps
Cable Rear Lateral Raise
3 Sets x 7 Reps
Cable One-Arm Lateral Raise
3 Sets x 7 Reps
Cable Front Raise
3 Sets x 7 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 6
- Golf
Est. 0 min
0 exercises
This day is empty
Day 7
Chest
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 6,8,10,12 Reps
Cable Mid Chest Crossover
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 6,8,10,12 Reps
Low to High Cable Crossover
4 Sets x 15 Reps
Weighted Tricep Dip
4 Sets x 6,8,10,12 Reps
Cable Straight Arm Crossover
4 Sets x 15 Reps
Machine Chest Pushdown
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Weighted Push-up
4 Sets x 25 Reps
