10 weeks
General
Intermediate
Machine strength
Plan Details
The 10 weeks routine by kengo is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Squat
Est. 62 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Box Squat
3 Sets x 7 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Bench Press - Light
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Day 2
Bench
Est. 54 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Floor Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Paused Deadlift
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 3
Deadlift
Est. 50 min
7 exercises
Barbell 1/2 Squat
4 Sets x 8 Reps
Paused Squats
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Day 4
Accessories
Est. 55 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
