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5 Day
by Owen K
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5 day/week fun training program. Testing out a new split and some different exercises.
Workouts
Push
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec
5
–
–
5
120 sec
bench press
5 sets
Start
in App
Chest fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
Chest fly
3 sets
Start
in App
Super ROM Lateral Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec
Super ROM Lateral Raise
4 sets
Start
in App
EZ Bar Skullcrusher
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
EZ Bar Skullcrusher
3 sets
Start
in App
Pull
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec
5
–
–
5
120 sec
lat pulldown
5 sets
Start
in App
bent over row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
bent over row
3 sets
Start
in App
Lat Prayer
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
Lat Prayer
3 sets
Start
in App
Rope Twist Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
Rope Twist Curl
3 sets
Start
in App
Legs (Quad Focus)
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
squat
3 sets
Start
in App
leg extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
leg extension
3 sets
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec
bulgarian split squat
4 sets
Start
in App
Seated Leg Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
Seated Leg Curl
3 sets
Start
in App
Calf Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
Calf Press
3 sets
Start
in App
Shoulders & Arms
Dual Cable Lateral Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
Dual Cable Lateral Raise
3 sets
Start
in App
face pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
face pull
3 sets
Start
in App
overhead triceps extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
overhead triceps extensions
3 sets
Start
in App
Lying Bench Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
Lying Bench Curl
3 sets
Start
in App
Legs (Hamstring Focus)
deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
–
–
5
120 sec
4
–
–
5
120 sec
5
–
–
5
120 sec
deadlift
5 sets
Start
in App
good morning
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
good morning
3 sets
Start
in App
lying leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
lying leg curl
3 sets
Start
in App
Calf Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
Calf Press
3 sets
Start
in App
Decline Crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
+
amrap
120 sec
Decline Crunch
3 sets
Start
in App