5 day split deluxe
General
Intermediate
Machine strength
Plan Details
The 5 day split deluxe routine by PatrickNyfeldt is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper body strength
Est. 42 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Tue
Lower body strength
Est. 45 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Wed
Push Hypertrophy
Est. 73 min
9 exercises
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Thu
Pull Hypertrophy
Est. 56 min
7 exercises
Barbell Rack Pull
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Any
Legs Hypertrophy
Est. 35 min
4 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
