Workout Routine

Free

Intermediate 5 day split workout

by Nedhry

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest, Shoulders and Triceps

bench press

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

bench press

3×10+

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 6 lbs.

incline bench press

3×10+

dip

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

dip

3×10+

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 6 lbs.

skull crushers

3×10+

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 6 lbs.

single arm triceps extension

3×10+

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 6 lbs.

triceps extension

3×10+

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 6 lbs.

front raise

4×12+

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 6 lbs.

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

3×8+

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

3×10+

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

3×10+

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

4×10+

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

3×10+

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

3×10+

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

3×10+

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

4×10+

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

3×8+

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

3×12+

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

3×15+

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

3×15+

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

5×15

Dhhd

bench press

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

bench press

1×5