Basic Strength Workout Plan
General
Intermediate
None
Plan Details
The Basic Strength Workout Plan routine by no__name is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Training for strength with split into upper and lower body days and one full body day. Cardio is part of upper body days
Routine detail
Day 1
Lower
Est. 87 min
12 exercises
Squat warm-up
1 Set
Barbell Squat
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 8 Reps
Dumbell single leg hip thrust
4 Sets x 8 Reps
Cossack Squat
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 2
Upper
Est. 134 min
10 exercises
Bench press warm-up
1 Set
Barbell Bench Press
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Elliptical Training
1 Set
Day 3
Lower
Est. 86 min
11 exercises
Squat warm-up
1 Set
Barbell Deadlift
5 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Day 4
Upper
Est. 135 min
11 exercises
Bench press warm-up
1 Set
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Walking
1 Set
Day 5
Basic Lifts
Est. 145 min
17 exercises
big lifts warm-up
1 Set
Barbell Bench Press
4 Sets x 5 Reps
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Kettlebell Swing
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Plank
2 Sets
Side Plank
2 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Farmers Carry
4 Sets x 8 Reps
Kettlebell Suitcase Carry
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Elliptical Training
1 Set
