Dr. LN PHAT

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Upper Body Power/Strength 8 exercises, 1 hr 9 mins

Barbell Bent-Over Row	3x5 reps	rest: 120s
Weighted Pull-Up	2x10 reps	rest: 120s
Machine Lat Pulldown (Reverse Grip)	2x10 reps	rest: 120s
Dumbbell Bench Press	3x5 reps	rest: 120s
Weighted Three Bench Dip	2x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 120s
EZ Bar Curl	3x10 reps	rest: 120s
Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 120s

Lower Body Power/Strength 8 exercises, 1 hr 4 mins

Barbell Squat	3x5 reps	rest: 120s
Barbell Bulgarian Split Squat	2x8 reps	rest: 120s
Hack Squat	2x10 reps	rest: 120s
Machine Leg Extension	2x10 reps	rest: 120s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 120s
Machine Leg Curl (Prone)	2x10 reps	rest: 120s
Machine Calf Raise	3x10 reps	rest: 120s
Machine Seated Calf Raise	2x10 reps	rest: 120s

Rest Day 0 exercises, 0 min

Back & Shoulders Hypertrophy 7 exercises, 1 hr 5 mins

Barbell Bent-Over Row	3x6 reps	rest: 90s
Machine Lat Pulldown (Reverse Grip)	3x12 reps	rest: 90s
Dumbbell Incline Bench Row	2x15 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	2x20 reps	rest: 90s
Dumbbell Seated Shoulder Press	5x12 reps	rest: 90s
Cable One-Arm Lateral Raise	3x20 reps	rest: 90s
Cable Front Raise	2x15 reps	rest: 90s

Lower Body Hypertrophy 8 exercises, 1 hr 11 mins

Chest & Arms Hypertrophy 10 exercises, 1 hr 28 mins

Dumbbell Bench Press	6x3 reps	rest: 90s
Dumbbell Incline Bench Press	3x12 reps	rest: 90s
Leverage Incline Chest Press	3x15 reps	rest: 90s
Cable Incline Fly	2x20 reps	rest: 90s
EZ Bar Preacher Curl (Reverse Grip)	3x12 reps	rest: 90s
Dumbbell Concentration Curl	2x15 reps	rest: 90s
Dumbbell Spider Curl	2x20 reps	rest: 90s
Barbell Seated Tricep Extension	3x12 reps	rest: 90s
Cable Shoulder Extension	2x15 reps	rest: 90s
Cable Tricep Kickback	2x20 reps	rest: 90s