Brandons Plan
General
Intermediate
Machine strength
Plan Details
The Brandons Plan routine by Jardine023 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Day 1
Chest
Est. 134 min
21 exercises
Warmup
1 Set
Treadmill Running
1 Set
Dumbbell Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Fly
6 Sets x 10 Reps
Dumbbell One-Arm Hammer Press
2 Sets x 12 Reps
Sven Press
3 Sets x 15 Reps
Tri Failure Cable Crossover (1)
3 Sets x 10 Reps
machine wide chest
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
iso lateral horizontal chest press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 5 Reps
ladder pushups
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
floor flys
3 Sets x 12 Reps
db pullover
3 Sets x 10 Reps
db crush grip press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Day 2
Shoulders
Est. 169 min
26 exercises
warmup
1 Set
Treadmill Running
1 Set
Barbell Shoulder Press
3 Sets x 10 Reps
rotator cuff bands
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
front mil press
3 Sets x 10 Reps
machine lateral raise
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
dumbbell lying rear delt shrug
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
shrugs on calf machine
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
farmers carry
5 Sets x 10 Reps
Barbell Military Press (Seated)
2 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
shrug machine
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
y band raise
3 Sets x 10 Reps
abs
3 Sets x 10 Reps
Barbell Clean and Jerk
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Day 4
Back and Abs
Est. 174 min
29 exercises
Treadmill Running
1 Set
warmup
1 Set
Leverage Machine High Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
1 Set x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 6 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
2 Sets x 10 Reps
iso row
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
mts row
3 Sets x 10 Reps
Pullover
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
front pulldown
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Iso dy row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
shrug machine
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Plank
3 Sets
Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
rotator cuff bands
3 Sets x 10 Reps
shrugs on calf machine
3 Sets x 10 Reps
farmers carry
3 Sets x 10 Reps
Day 5
Arms
Est. 207 min
32 exercises
warmup
1 Set
Treadmill Running
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
curl machine drop sets
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
grip master
3 Sets x 10 Reps
forearm curl
3 Sets x 10 Reps
Tri-Failure
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
abs
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 6
Legs
Est. 209 min
27 exercises
plate squat press
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 20 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
hip abduction
3 Sets x 10 Reps
hip adduction
3 Sets x 10 Reps
Uni-lateral leg press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Treadmill Running
1 Set
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
box jumps
3 Sets x 10 Reps
Stationary Bike
1 Set
STRECH MOTHERFUCKER
3 Sets
Machine Ab Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Stability Ball Trunk Rotation
3 Sets x 10 Reps
Day 7
HIIT
Est. 0 min
0 exercises
This day is empty
