5-days-original-croppio workout

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  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Day 1 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Dumbbell Incline Bench Press
1 10
2 10
3 10
4 10
Barbell Flat Bench Press
1 12
2 12
3 12
4 12
Cable Incline Bench Press
1 8
2 8
3 8
4 8
Body Weight Dip Chest Variation
1 10
2 10
3 10
Cable Crossover
1 15
2 15
3 15
Barbell Concentration Biceps Curl
1 6
2 6
3 6
Dumbbell One Arm Biceps Curl
1 12
2 12
3
Machine Leg Press
1 10
2 10
3 10
Day 2 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Romanian Deadlift
1 10
2 8
3 6
Body Weight Pull Up
1 12
2 12
3 12
4 12
Barbell Bent Over Row
1 8
2 8
3 8
4 8
Cable Row Seated
1 10
2 10
3 10
4 10
Barbell Chest Supported T Bar Row
1 15
2 15
3 15
Cable Wide Grip Lat Pull Down
1 8
2 8
3 8
4 8
Body Weight Back Extension
1 12
2 12
3 12
Cable Woodchop
1 15
2 15
3 15
Day 3 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Squat
1 12
2 12
3 12
4 12
5 12
Barbell Bulgarian Split Squat
1 10
2 10
3 10
4 10
Machine Hack Squat
1 12
2 12
3 12
4 12
Machine Laying Leg Press
1 15
2 15
3 15
Quad Extensions Machine
1 8
2 8
3 8
Barbell Calf Raise
1 10
2 10
3 10
4 10
Lying Leg Curls
1 12
2 12
3 12
4 12
Hanging Knee Raise Oblique Crunch
1 10
2 10
3 10
Day 4 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Regular Grip Biceps Curl
1 8
2 8
3 8
4 8
Dumbbell Alternate Biceps Curl
1 10
2 10
3 10
Barbell Preacher Biceps Curl
1 15
2 15
3 15
Barbell Concentration Biceps Curl
1 12
2 12
3 12
Barbell Overhead Triceps Extension
1 6
2 6
3 6
Cable Rope Triceps Push Down
1 15
2 15
3 15
4 15
Barbell Decline Bench Triceps Extension
1 12
2 12
3 12
4 12
Reverse Grip Barbell Curl
1 10
2 10
3 10
Day 5 Sets/Reps Week 1 Week 2 Week 3 Week 4 Week 5
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Seated Shoulder Press
1 10
2 10
3 10
4 10
Barbell Front Raise
1 12
2 12
3 12
Dumbbell Side Lateral Raise
1 8
2 8
3 8
4 8
Dumbbell Rear Delt Raise
1 10
2 10
3 10
Barbell Upright Row
1 12
2 12
Machine Reverse Fly
1 12
2 12
3 12
4 12
Barbell Plate Ab Twist
1 15
2 15
3 15
Body Weight Hanging Leg Raise
1 15
2 15
3 15