Workout Routine

Intermediate 5 day split workout

by Nedhry

Workouts

Chest, Shoulders and Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
75% 1RM
10 +
amrap
45 sec
3
85% 1RM
10 +
amrap
45 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
10 +
amrap
45 sec
3
–
–
10 +
amrap
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

incline bench press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
10 +
amrap
45 sec
3
–
–
10 +
amrap
45 sec

dip

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
10 +
amrap
45 sec
3
–
–
10 +
amrap
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

skull crushers

3 sets

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
10 +
amrap
45 sec
3
–
–
10 +
amrap
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

single arm triceps extension

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
10 +
amrap
45 sec
3
–
–
10 +
amrap
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

triceps extension

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
45 sec
2
–
–
12 +
amrap
45 sec
3
–
–
12 +
amrap
45 sec
4
–
–
12 +
amrap
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

front raise

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
45 sec
2
–
–
12 +
amrap
45 sec
3
–
–
8 +
amrap
45 sec
4
–
–
8 +
amrap
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

lateral raise

4 sets

Back and Biceps

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
45 sec
2
–
–
8 +
amrap
45 sec
3
–
–
8 +
amrap
45 sec

neutral grip pull up

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
10 +
amrap
45 sec
3
–
–
10 +
amrap
45 sec

lat pulldown

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
10 +
amrap
45 sec
3
–
–
10 +
amrap
45 sec

lat pulldown

3 sets

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
10 +
amrap
45 sec
3
–
–
10 +
amrap
45 sec
4
–
–
10 +
amrap
45 sec

Rear Delt Fly

4 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
10 +
amrap
45 sec
3
–
–
10 +
amrap
45 sec

upright row

3 sets

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
10 +
amrap
45 sec
3
–
–
10 +
amrap
45 sec

Barbell Curls

3 sets

Preacher Curl Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
10 +
amrap
45 sec
3
–
–
10 +
amrap
45 sec

Preacher Curl Machine

3 sets

Incline Dumbbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
10 +
amrap
45 sec
3
–
–
10 +
amrap
45 sec
4
–
–
10 +
amrap
45 sec

Incline Dumbbell Curls

4 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

squat

4 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
45 sec
2
–
–
8 +
amrap
45 sec
3
–
–
8 +
amrap
45 sec

lunge

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
45 sec
2
–
–
12 +
amrap
45 sec
3
–
–
12 +
amrap
45 sec

leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
50 sec
2
–
–
15 +
amrap
50 sec
3
–
–
15 +
amrap
50 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
50 sec
2
–
–
15 +
amrap
50 sec
3
–
–
15 +
amrap
50 sec

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
45 sec
2
–
–
8 +
amrap
45 sec
3
–
–
8 +
amrap
45 sec
4
–
–
8 +
amrap
45 sec
5
–
–
6 +
amrap
45 sec

calf raise

5 sets

Seated calf rise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec
4
–
–
15
45 sec
5
–
–
15
45 sec

Seated calf rise

5 sets

Dhhd

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets