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5 Day Training

The document outlines a workout plan with three different days: Power Day [P], Easy Day [E], and Arms/Stretching Day [A]. Power Day focuses on higher weight lower reps for compounds and lower weight higher reps for accessories. Easy Day uses lighter weights with pauses for higher reps. Arms/Stretching Day works biceps, triceps, and core with planks. It provides rest periods of 90-120 seconds for Power Day, 90 seconds for Easy Day, and 45-60 seconds for Arms/Stretching Day.

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Walim Dynx Se Mikstejp
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57 views5 pages

5 Day Training

The document outlines a workout plan with three different days: Power Day [P], Easy Day [E], and Arms/Stretching Day [A]. Power Day focuses on higher weight lower reps for compounds and lower weight higher reps for accessories. Easy Day uses lighter weights with pauses for higher reps. Arms/Stretching Day works biceps, triceps, and core with planks. It provides rest periods of 90-120 seconds for Power Day, 90 seconds for Easy Day, and 45-60 seconds for Arms/Stretching Day.

Uploaded by

Walim Dynx Se Mikstejp
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Eexercise Power Day [P]

[3-5Reps][6-8Reps on accesories exercise]

Series 1 1 2 3 4
1 Squat ATG 55%RM 60%RM 70%RM 80%RM
2 Bench Press 90%RM 90%RM 85%RM
3 Wide Grip Pull Up 90%RM 80%RM 70%RM
4 French Press Kattlebell 100%RM 100%RM
5 Swing 5X10/45

2 1 2 3 4
1 Deadlift with Rack 60%RM 60%RM 70%RM 80%RM
2 Kettlebell-MP 1H 90%RM 90%RM 90%RM 70%RM
3 Dips 90%RM 80%RM 70%RM
4 Bent Over Dumbbell Row -RM% -RM% -RM%

Eexercise Easy Day [E]


[5-8Reps with pause]

Series 1 1 2 3
1 Squat Front 80%RM 90%RM 90%RM
2 Bench Press 70%RM 80%RM 85%RM
3 Chin Up 80%RM 85%RM 90%RM
4 "T' -RM% -RM%
5 Swing 5x10/45

2 1 2 3
1 Deadlift Clasic 80% 90% 90%
2 Kettlebell-MP 1H 70% 80% 85%
3 Dips 80% 80% 80%
4 Face-Pull -RM% -RM%
5 Bent Over Dumbbell Row -RM% -RM% -RM%

Streching Day + Arms Day [A] [6-8Reps]


3 1 2
1 Standing Barbell Curl -RM% -RM%
2 EZ Bar Skullcrushe -RM% -RM%
3 Close Grip Bench Press -RM% -RM%
4 Incline Dumbbell Curl -RM% -RM%
5 Plank 45s+80%RM 45S+100%RM

REST PLAN
[P] DAY 90-120sec
[E] DAY 90sec
[A]DAY 45-60sec
5 6
90%RM 90%RM

5 6
90%RM 90%RM

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