5-Day Split - The Year One Challenge for Women - Thinner Leaner Stronger
Cutting
Intermediate
Machine strength
Plan Details
The 5-Day Split - The Year One Challenge for Women - Thinner Leaner Stronger routine by CaldwellRB is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
BACK & BUTT & ABS
Est. 46 min
6 exercises
Hex Deadlift
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Air Bike
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Tue
CHEST & CALVES
Est. 46 min
6 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Wed
SHOULDERS, CALVES & HITT
Est. 30 min
5 exercises
Barbell Seated Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Sprints 4-6 (30 seconds)
1 Set
Thu
ARMS & ABS
Est. 48 min
6 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 25 Reps
Fri
LEGS & BUTT & CALVES
Est. 50 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Sat
Orange Theory Fitness
Est. 0 min
0 exercises
This day is empty
Sun
Orange Theory Fitness
Est. 0 min
0 exercises
This day is empty
