mod. 5x5
Cutting
Intermediate
Barbell
Plan Details
The mod. 5x5 routine by maciejglow is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
3 day a week strength training routine involving all the major weight training excercises. For both Beginner and Intermetiates. 5 sets of 5 reps (5x5) - squats, deadlifts (1x5), overhead press, bench press and barbell row. Functional movements with free weights only - no isolation exercises and always increasing the weight 2.5kg....Stall of a lift keep the weight for 3 sessions then deload 10% if you can't get through 5 sets of 5 reps. See strong lifts site for more details and a spreadsheet workout plan for upping the weight.
Routine detail
Mon
All
Est. 196 min
30 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Chin-Up (Mixed Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Any
Workout A - Squat, Bench Press, Bent Over Row
Est. 44 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Dip
5 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Any
Workout C
Est. 51 min
8 exercises
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
Workout B - Squat, Shoulder Press, Deadlift
Est. 39 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Pull-Up
5 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
