Capitain
General
Intermediate
Machine strength
Plan Details
The Capitain routine by figueroa2 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, Shoulders and Triceps
Est. 81 min
20 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 10 Reps
Weighted Tricep Dip
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Weighted Tricep Dip
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Weighted Tricep Dip
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Alternating Front Raise
1 Set x 8 Reps
Dumbbell Lateral Raise (Prone)
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Alternating Front Raise
1 Set x 8 Reps
Dumbbell Lateral Raise (Prone)
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Alternating Front Raise
1 Set x 8 Reps
Dumbbell Lateral Raise (Prone)
1 Set x 8 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Day 2
Legs and Abs
Est. 90 min
12 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Weighted Hanging Knee Raise
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Cable Seated Crunch
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Day 3
Back and Biceps
Est. 68 min
16 exercises
Weighted Pull-Up
4 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Incline Bench Pull
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Curl
1 Set x 8 Reps
Cable Dual Overhead Curl
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Cable Dual Overhead Curl
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Cable Dual Overhead Curl
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Cable Dual Overhead Curl
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Day 4
Chest and Triceps
Est. 86 min
24 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Barbell Decline Bench Press
1 Set x 6 Reps
Dumbbell Incline Bench Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Barbell Decline Bench Press
1 Set x 6 Reps
Dumbbell Incline Bench Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Barbell Decline Bench Press
1 Set x 6 Reps
Dumbbell Incline Bench Press
1 Set x 6 Reps
Dumbbell Bench Press
1 Set x 6 Reps
Barbell Decline Bench Press
1 Set x 6 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Weighted Tricep Dip
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Weighted Tricep Dip
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Weighted Tricep Dip
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Weighted Tricep Dip
1 Set x 8 Reps
Push-Up
4 Sets x 8 Reps
Day 5
Legs and Abs
Est. 76 min
10 exercises
Barbell Sumo Deadlift
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Cable Seated Crunch
4 Sets x 10 Reps
Bench Oblique Crunch
4 Sets x 10 Reps
Barbell Single-Leg Squat
2 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
