ZegFitness Men's 5 Day Split Weeks 19-26
General
Intermediate
None
Plan Details
The ZegFitness Men's 5 Day Split Weeks 19-26 routine by Zegonthar is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 Day Split routine for the whole body. Splits take into account muscle rest time. Always allow a day's rest before the first PushDay.
Routine detail
Day 1
Push
Est. 78 min
8 exercises
Dumbbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dip
3 Sets x 6 Reps
Knee to Chest to Leg Raise
3 Sets x 6 Reps
Day 2
Pull
Est. 89 min
9 exercises
Barbell Deadlift
5 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 6 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 6 Reps
Cable Bicep Curl
3 Sets x 6 Reps
Knee to Chest to Leg Raise
3 Sets x 6 Reps
Day 3
Upper Body A
Est. 106 min
11 exercises
Barbell Shoulder Press
5 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell 3 Way Shoulder Raise
3 Sets x 6 Reps
Dumbbell 3 Way Shoulder Raise
3 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Knee to Chest to Leg Raise
3 Sets x 6 Reps
Day 4
Legs
Est. 101 min
10 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 6 Reps
Hack Squat (Reverse Position)
3 Sets x 6 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 6 Reps
Dumbbell Side Bend
3 Sets x 6 Reps
Knee to Chest to Leg Raise
3 Sets x 6 Reps
Day 5
Upper Body B
Est. 98 min
10 exercises
Barbell Reverse Tricep Bench Press
5 Sets x 6 Reps
Seated Cable Row (Wide Grip)
3 Sets x 6 Reps
Machine Assisted Chin-Up
4 Sets x 6 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Bicep Curl
3 Sets x 6 Reps
Machine Inverted Row
3 Sets x 6 Reps
Knee to Chest to Leg Raise
3 Sets x 6 Reps
Plank
3 Sets
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
