Free personalized workout plan

Mega Workout

By Stephen Teeters

Experience
Beginner (1-2 years)
Time
58 minutes/day | 5 days/week | 3 weeks
Good for
Build Muscle, Gain Strength, Powerbuilding, Powerlifting
Equipment
Barbell, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Other
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
Source: docs.google.com

This 5 days split routine includes compound lifts and multiple intensities to stimulate muscle growth and strength. For the first 4 days each workout starts with a compound lift for strength, and is followed by the last exercise with its accessory movement for lower weight, but with higher reps. This variety of volume and intensity provides a base stimulus, and together with complementary lifts will make each day optimal for muscle growth and strength growth.

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Barbell Squat demonstrationPlay Barbell Squat demonstration
5 sets, 3 - 5 reps, (rest 60s)
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
5 sets, 3 - 5 reps, (rest 60s)
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Barbell Lunge demonstrationPlay Barbell Lunge demonstration
4 sets, 4 - 6 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 4 - 6 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 4 - 6 reps, (rest 60s)
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Seated Calf Raise Machine
4 sets, 15 - 20 reps, (rest 60s)
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Chest Day

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 3 - 5 reps, (rest 60s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
5 sets, 3 - 5 reps, (rest 60s)
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 4 - 6 reps, (rest 60s)
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Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
4 sets, 4 - 6 reps, (rest 60s)
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Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
4 sets, 6 - 8 reps, (rest 60s)
Substitution: Cable Flyes
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 3 - 5 reps, (rest 60s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
5 sets, 3 - 5 reps, (rest 60s)
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Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
5 sets, 4 - 6 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
5 sets, 4 - 6 reps, (rest 60s)
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T-Bar Row with Handle
5 sets, 4 - 6 reps, (rest 60s)
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Shoulders Day

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Seated Dumbbell Shoulder Press
5 sets, 3 - 5 reps, (rest 60s)
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Arnold Press demonstrationPlay Arnold Press demonstration
5 sets, 3 - 5 reps, (rest 60s)
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Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
4 sets, 3 - 5 reps, (rest 60s)
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Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4 sets, 4 - 6 reps, (rest 60s)
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
4 sets, 4 - 6 reps, (rest 60s)
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Weighted Triceps Dip demonstrationPlay Weighted Triceps Dip demonstration
4 sets, 6 - 8 reps, (rest 60s)
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EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4 sets, 6 - 8 reps, (rest 60s)
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Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
4 sets, 6 - 8 reps, (rest 60s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
4 sets, 6 - 8 reps, (rest 60s)
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Seated Dumbbell Biceps Curl
4 sets, 6 - 8 reps, (rest 60s)
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Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises

Date Created: 2/27/2021, UTC


Last Updated: 4/18/2021, UTC

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