5 days plan
General
Beginner
Barbell
Plan Details
The 5 days plan routine by JayEmdee is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 4 Legs
Est. 44 min
5 exercises
Barbell Squat
6 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Donkey Calf Raise
3 Sets x 6 Reps
Any
Day 1 Chest & Abs
Est. 43 min
6 exercises
Barbell Incline Bench Press
6 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Any
Day 2 Back & Calves
Est. 58 min
7 exercises
Barbell Deadlift
6 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Machine Assisted Pull-Up
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 6 Reps
Dumbbell Seated Calf Raise
3 Sets x 6 Reps
Any
Day 3 Shoulders & Abs
Est. 47 min
6 exercises
Barbell Military Press
6 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Barbell Ab Rollout
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Any
Day 5 Upper Body & Abs
Est. 44 min
7 exercises
Barbell Incline Bench Press
6 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Air Bike
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
