5 day 75 min Weight Plate Barbell Push / Pull / Legs Workout

By Myworkouts

	Advanced (3+ years)
	86 minutes/day \| 5 days/week
	Gain Strength, Bodybuilding, Build Muscle
	Smith Machine, Weight Plate, Bodyweight, Barbell Show More

Average Exertion

Average Cardio Intensity

Split workout that breaks up

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Rest

Day 4:

Day 5:

Rest

Day 6:

Day 7:

Exercise	Sets	Reps	Rest
1.Weighted Pushup	4 sets	8 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
3.One arm Deficit Push-up	4 sets	8 reps	60s
4.Barbell Upright Row	4 sets	8 reps	60s
5.Barbell French Press	4 sets	8 reps	60s
6.Svend Press	4 sets	8 reps	60s
7.Barbell Push Press	4 sets	8 reps	60s
8.Barbell Clean and Press	4 sets	8 reps	60s
9.Barbell Front Raise	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Bent Over Barbell Row	4 sets	8 reps	60s
2.Barbell Pendlay Row	4 sets	8 reps	60s
3.Barbell Romanian Deadlift	4 sets	8 reps	60s
4.Barbell Underhand Bent-over Row See Exercise Notes	4 sets	8 reps	60s
5.Barbell Biceps Curl	4 sets	8 reps	60s
6.Reverse Grip Bent-Over Barbell Rows	4 sets	8 reps	60s
7.Stiff-Legged Barbell Deadlift	4 sets	8 reps	60s
8.Barbell Sumo Deadlift	4 sets	8 reps	60s
9.Reverse-Grip Barbell Curl	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Barbell Quick Drop	4 sets	8 reps	60s
2.Barbell Jefferson Squats	4 sets	8 reps	60s
3.Barbell Lunge See Exercise Notes	4 sets	8 reps	60s
4.Barbell Crawl	4 sets	8 reps	60s
5.Barbell Straight-back Straight-leg Deadlift	4 sets	8 reps	60s
6.Rocking Standing Barbell Calf Raise	4 sets	8 reps	60s
7.Barbell Snatch Grip Romanian Deadlift	4 sets	8 reps	60s
8.Barbell Rear Lunge	4 sets	8 reps	60s
9.Barbell Overhead Squat	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Standing Front Plate Press	4 sets	10 reps	60s
2.Barbell Wide Grip Upright Row	4 sets	10 reps	60s
3.Kneeling Plate Chest Press	4 sets	10 reps	60s
4.Barbell Push Press - Behind the Neck	4 sets	10 reps	60s
5.Reverse Grip Barbell French Press	4 sets	10 reps	60s
6.Double E-Z Bar Roll-Out Chest Fly	4 sets	10 reps	60s
7.Static Barbell Hold	4 sets	10 reps	60s
8.Standing Barbell Press Behind Neck	4 sets	10 reps	60s
9.Standing Barbell Rear Delt Row	4 sets	10 reps	60s

Exercise	Sets	Reps	Rest
1.Barbell Deadlift	4 sets	10 reps	60s
2.Barbell Yates Row	4 sets	10 reps	60s
3.Underhand Inverted Row	4 sets	10 reps	60s
4.Standing Front Barbell Raise Over Head	4 sets	10 reps	60s
5.Barbell 21s	4 sets	10 reps	60s
6.L-Sit Chin-Up	4 sets	10 reps	60s
7.Barbell Straight-Leg Deadlift	4 sets	10 reps	60s
8.Barbell Cheat Curl	4 sets	10 reps	60s
9.Barbell Drag Curl	4 sets	10 reps	60s

Date Created: 10/22/2021, UTC

Last Updated: 1/21/2022, UTC

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