logo
Typical 5 day workout
by Pat F.
1 athletes joined
Program Description
1 hour a day workout planner. Get back in shape.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
May 04, 2024 06:42
Last Edited
May 07, 2024 10:44
down_app
Week 1
1 / 5 Weeks
Day 1
1
Leg Extension
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
10 Reps
@6
4
Squat (Smith Machine)
3 Sets
5 Reps
@6
Day 2
1
Incline Chest Press (Machine)
3 Sets
8 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
8 Reps
@7.5
4
Decline Crunch
3 Sets
8 Reps
@6
Day 3
1
Hammer Curl
3 Sets
5 Reps
@6.5
2
Bicep Curl (Machine)
3 Sets
10 Reps
@8
3
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@7.5
2
High Row
3 Sets
5 Reps
@7
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
Day 5
1
Leg Press
3 Sets
15 Reps
@7
2
Hip Abductor (Machine)
3 Sets
8 Reps
@7
3
Pull Through (Cable)
3 Sets
5 Reps
@6
Day 1
1
Leg Extension
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
10 Reps
@6
4
Squat (Smith Machine)
3 Sets
5 Reps
@6
Day 2
1
Incline Chest Press (Machine)
3 Sets
8 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
8 Reps
@7.5
4
Decline Crunch
3 Sets
8 Reps
@6
Day 3
1
Hammer Curl
3 Sets
5 Reps
@6.5
2
Bicep Curl (Machine)
3 Sets
10 Reps
@8
3
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@7.5
2
High Row
3 Sets
5 Reps
@7
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
Day 5
1
Leg Press
3 Sets
15 Reps
@7
2
Hip Abductor (Machine)
3 Sets
8 Reps
@7
3
Pull Through (Cable)
3 Sets
5 Reps
@6
Day 1
1
Leg Extension
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
10 Reps
@6
4
Squat (Smith Machine)
3 Sets
5 Reps
@6
Day 2
1
Incline Chest Press (Machine)
3 Sets
8 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
8 Reps
@7.5
4
Decline Crunch
3 Sets
8 Reps
@6
Day 3
1
Hammer Curl
3 Sets
5 Reps
@6.5
2
Bicep Curl (Machine)
3 Sets
10 Reps
@8
3
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@7.5
2
High Row
3 Sets
5 Reps
@7
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
Day 5
1
Leg Press
3 Sets
15 Reps
@7
2
Hip Abductor (Machine)
3 Sets
8 Reps
@7
3
Pull Through (Cable)
3 Sets
5 Reps
@6
Day 1
1
Leg Extension
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
10 Reps
@6
4
Squat (Smith Machine)
3 Sets
5 Reps
@6
Day 2
1
Incline Chest Press (Machine)
3 Sets
8 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
8 Reps
@7.5
4
Decline Crunch
3 Sets
8 Reps
@6
Day 3
1
Hammer Curl
3 Sets
5 Reps
@6.5
2
Bicep Curl (Machine)
3 Sets
10 Reps
@8
3
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@7.5
2
High Row
3 Sets
5 Reps
@7
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
Day 5
1
Leg Press
3 Sets
15 Reps
@7
2
Hip Abductor (Machine)
3 Sets
8 Reps
@7
3
Pull Through (Cable)
3 Sets
5 Reps
@6
Day 1
1
Leg Extension
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
10 Reps
@8
3
Leg Curl
3 Sets
10 Reps
@6
4
Squat (Smith Machine)
3 Sets
5 Reps
@6
Day 2
1
Incline Chest Press (Machine)
3 Sets
8 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
8 Reps
@7.5
4
Decline Crunch
3 Sets
8 Reps
@6
Day 3
1
Hammer Curl
3 Sets
5 Reps
@6.5
2
Bicep Curl (Machine)
3 Sets
10 Reps
@8
3
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@7.5
2
High Row
3 Sets
5 Reps
@7
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
Day 5
1
Leg Press
3 Sets
15 Reps
@7
2
Hip Abductor (Machine)
3 Sets
8 Reps
@7
3
Pull Through (Cable)
3 Sets
5 Reps
@6