System Upgrade
General
Advanced
Barbell
Plan Details
The System Upgrade routine by stacy1520 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Lower Body Strength
Est. 59 min
15 exercises
Box Jump Multiple Response
3 Sets x 10 Reps
Barbell Squat
5 Sets x 4 Reps
Superslow Eccentric Back Squat
1 Set x 4 Reps
Dumbbell Jump Squat
1 Set x 4 Reps
Superslow Eccentric Back Squat
1 Set x 4 Reps
Dumbbell Jump Squat
1 Set x 4 Reps
Superslow Eccentric Back Squat
1 Set x 4 Reps
Dumbbell Jump Squat
1 Set x 4 Reps
Superslow Eccentric Back Squat
1 Set x 4 Reps
Dumbbell Jump Squat
1 Set x 4 Reps
Superslow Eccentric Back Squat
1 Set x 4 Reps
Dumbbell Jump Squat
1 Set x 4 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Complex: DL, SLD, RDL, BOR, PP, BS, GM
3 Sets x 8 Reps
Farmer Carry
1 Set
Day 2
Lower Body Complex
Est. 62 min
23 exercises
Kettlebell Swings
1 Set x 15 Reps
Barbell Stiff-Leg Deadlift
1 Set x 15 Reps
Walking Lunges
1 Set x 15 Reps
Kettlebell Swings
1 Set x 15 Reps
Barbell Stiff-Leg Deadlift
1 Set x 15 Reps
Walking Lunges
1 Set x 15 Reps
Kettlebell Swings
1 Set x 15 Reps
Barbell Stiff-Leg Deadlift
1 Set x 15 Reps
Walking Lunges
1 Set x 15 Reps
Treadmill Sprint
1 Set
Bodyweight Squat
1 Set x 30 Reps
Vertical Jump
1 Set x 10 Reps
Treadmill Sprint
1 Set
Bodyweight Squat
1 Set x 30 Reps
Vertical Jump
1 Set x 10 Reps
Treadmill Sprint
1 Set
Bodyweight Squat
1 Set x 30 Reps
Vertical Jump
1 Set x 10 Reps
Treadmill Sprint
1 Set
Bodyweight Squat
1 Set x 30 Reps
Vertical Jump
1 Set x 10 Reps
Sprint 8
1 Set
Farmer Carry
1 Set
Day 3
Upper Body Strength
Est. 58 min
14 exercises
Medicine Ball Slams
3 Sets x 10 Reps
Barbell Push Press
5 Sets x 4 Reps
Superslow Eccentric Push Press
1 Set x 4 Reps
Overhead Medicine Ball Throw
1 Set x 5 Reps
Superslow Eccentric Push Press
1 Set x 4 Reps
Overhead Medicine Ball Throw
1 Set x 5 Reps
Superslow Eccentric Push Press
1 Set x 4 Reps
Overhead Medicine Ball Throw
1 Set x 5 Reps
Superslow Eccentric Push Press
1 Set x 4 Reps
Overhead Medicine Ball Throw
1 Set x 5 Reps
Barbell Bench Press
3 Sets x 4 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Complex: DL, SLD, RDL, BOR, PP, BS, GM
3 Sets x 6 Reps
Farmer Carry
1 Set
Day 4
Upper Body Complex
Est. 51 min
19 exercises
Dumbbell Lateral Raise
1 Set x 15 Reps
Barbell Close-Grip Bench Press
1 Set x 15 Reps
Dumbbell Shoulder Press
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Barbell Close-Grip Bench Press
1 Set x 15 Reps
Dumbbell Shoulder Press
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Barbell Close-Grip Bench Press
1 Set x 15 Reps
Dumbbell Shoulder Press
1 Set x 15 Reps
Pull-ups
1 Set x 15 Reps
Pull-up Negatives
1 Set x 15 Reps
Inverted Row
1 Set x 15 Reps
Pull-ups
1 Set x 15 Reps
Pull-up Negatives
1 Set x 15 Reps
Inverted Row
1 Set x 15 Reps
Pull-ups
1 Set x 15 Reps
Pull-up Negatives
1 Set x 15 Reps
Inverted Row
1 Set x 15 Reps
Sprint 8
1 Set
Day 5
Whole Body Explosive Work
Est. 72 min
23 exercises
Barbell Deadlift
10 Sets x 3 Reps
Dumbbell Lateral Raise
1 Set x 5 Reps
Box Jumps
1 Set x 10 Reps
Overhead Medicine Ball Throw
1 Set x 10 Reps
Broad Jump
1 Set x 10 Reps
Medicine Ball Slams
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 5 Reps
Box Jumps
1 Set x 10 Reps
Overhead Medicine Ball Throw
1 Set x 10 Reps
Broad Jump
1 Set x 10 Reps
Medicine Ball Slams
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 5 Reps
Box Jumps
1 Set x 10 Reps
Overhead Medicine Ball Throw
1 Set x 10 Reps
Broad Jump
1 Set x 10 Reps
Medicine Ball Slams
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 5 Reps
Box Jumps
1 Set x 10 Reps
Overhead Medicine Ball Throw
1 Set x 10 Reps
Broad Jump
1 Set x 10 Reps
Medicine Ball Slams
1 Set x 10 Reps
Metcon: 1m Sprint, 250m Row, 10 Push-ups
1 Set
Complex: DL, SLD, RDL, BOR, PP, BS, GM
3 Sets x 6 Reps
