Program
Lyfta’s 5-Day Intermediate Plan
The 5-Day Muscle Group Focus Workout Plan is a dynamic and structured approach to strength training, designed for those looking to target specific muscle groups each day for comprehensive development and balanced muscle growth. This plan is perfect for gym enthusiasts who want to focus on different areas of the body intensively, allowing for maximum effort and adequate recovery.
This workout regime is beneficial because it ensures that each muscle group gets direct attention, leading to more effective muscle stimulation and growth. It’s particularly suitable for individuals who have surpassed the beginner stage and are looking for a more specialized routine.
The 5-Day Training Split:
Day 1: Chest and Abs
Day 2: Shoulders and Triceps
Day 3: Back and Biceps
Day 4: Legs
Day 5: Full Body
Day 2: Shoulders and Triceps
Day 3: Back and Biceps
Day 4: Legs
Day 5: Full Body
Chest and Abs Day
dumbbell incline bench press
3 sets - 8 reps
lever incline hammer chest press
3 sets - 10 reps
dumbbell decline fly
3 sets - 10 reps
cable kneeling crunch
3 sets - 12 reps
russian twist
3 sets - 15 reps
hanging leg hip raise
3 sets - 12 reps
Shoulder and Triceps
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Barbell Standing Military Press
3 sets - 10 reps
seated shoulder press
3 sets - 12 reps
triceps dip
3 sets - 10 reps
lateral raise
3 sets - 12 reps
triceps pushdown
3 sets - 10 reps
standing kickback
3 sets - 10 reps
Back and Biceps
chin-ups
3 sets - 6 reps
pulldown
3 sets - 12 reps
Straight Back Seated Row
3 sets - 8 reps
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One Arm Row
4 sets - 12 reps
hammer curl
3 sets - 12 reps
Close Grip Preacher Curl
3 sets - 14 reps
Leg Workout
sumo deadlift
3 sets - 5 reps
single leg split squat
3 sets - 6 reps
romanian deadlift
3 sets - 10 reps
lever lying leg curl
3 sets - 15 reps
Lever Leg Extension
3 sets - 15 reps
smith calf raise
3 sets - 20 reps
Full Body Workout
Deadlift
3 sets - 10 reps
Pull-up
3 sets - 10 reps
seated shoulder press
3 sets - 10 reps
triceps dip
3 sets - 12 reps
biceps curl
3 sets - 12 reps
russian twist
3 sets - 12 reps
Workouts in program
Chest and Abs Day
6 Exercises
Shoulder and Triceps
6 Exercises
Back and Biceps
6 Exercises
Leg Workout
6 Exercises
Full Body Workout
6 Exercises