Training Program

5-Day Muscle Building

Five-day muscle-building program combining heavy compound work, hypertrophy volume and targeted finishing work.

LEVEL Intermediate

TRAINING 5 days/week

DURATION 10 weeks

Start Day 1 →

PROGRAM

Know your plan.

5 Training Days

5 Days / Week

10 Weeks

Intermediate Level

YOUR WEEK

Here's what you're training.

Chest and Triceps

Shoulders and Arms

UPCOMING

→ 05

Full Body Finisher

UPCOMING

→

TODAY'S WORKOUT

Follow the session.

Everything you need is shown below. Just follow it from top to bottom.

DAY 01

Chest and Triceps

NEXT WORKOUT 4 blocks

Progressive

Heavy Bench

150 sec rest

EXERCISE

Barbell Bench Press

Chest

Set 1 10

Set 2 8

Set 3 6

Set 4 6

Rest 150 sec

Exercise Guide →

Standard

Upper Chest

120 sec rest

EXERCISE

Incline Barbell Bench Press

Upper Chest

Set 1 8-10

Set 2 8-10

Set 3 8-10

Rest 120 sec

Exercise Guide →

Standard

Chest Isolation

75 sec rest

EXERCISE

Pec Deck Fly

Chest

Set 1 12-15

Set 2 12-15

Set 3 12-15

Rest 75 sec

Exercise Guide →

2+ Exercises

Triceps

75 sec rest

EXERCISE

Skull Crusher

Triceps

Set 1 8-12

Rest 30 sec

Exercise Guide →

EXERCISE

Rope Triceps Pushdown

Triceps

Set 1 10-15

Rest 75 sec

Exercise Guide →

DAY 02

Back and Biceps

UPCOMING 4 blocks

Standard

Heavy Pull

150 sec rest

EXERCISE

Pull-Up

Lats

Set 1 6-10

Set 2 6-10

Set 3 6-10

Set 4 6-10

Rest 150 sec

Exercise Guide →

Standard

Back Thickness

120 sec rest

EXERCISE

Barbell Bent-Over Row

Upper Back

Set 1 6-8

Set 2 6-8

Set 3 8-10

Rest 120 sec

Exercise Guide →

Standard

Back Volume

90 sec rest

EXERCISE

Machine Row

Upper Back

Set 1 10-12

Set 2 10-12

Set 3 10-12

Rest 90 sec

Exercise Guide →

Drop Set

Biceps

75 sec rest

EXERCISE

Preacher Curl

Biceps

Set 1 10-12

Set 2 10-12

Set 3 10 + drop 8

Rest 75 sec

Exercise Guide →

DAY 03

Legs

UPCOMING 5 blocks

Standard

Primary Leg Movement

150 sec rest

EXERCISE

Leg Press

Quadriceps

Set 1 8-10

Set 2 8-10

Set 3 8-10

Set 4 10-12

Rest 150 sec

Exercise Guide →

Standard

Hamstrings

120 sec rest

EXERCISE

Romanian Deadlift

Hamstrings

Set 1 8-10

Set 2 8-10

Set 3 8-10

Rest 120 sec

Exercise Guide →

Drop Set

Quads

90 sec rest

EXERCISE

Leg Extension

Quadriceps

Set 1 12-15

Set 2 12-15

Set 3 12 + drop 10

Rest 90 sec

Exercise Guide →

Standard

Hamstring Isolation

90 sec rest

EXERCISE

Lying Leg Curl

Hamstrings

Set 1 10-15

Set 2 10-15

Set 3 10-15

Rest 90 sec

Exercise Guide →

2+ Exercises

Calves

60 sec rest

EXERCISE

Standing Calf Raise

Gastrocnemius

Set 1 12-15

Rest 20 sec

Exercise Guide →

EXERCISE

Seated Calf Raise

Soleus

Set 1 12-15

Rest 60 sec

Exercise Guide →

DAY 04

Shoulders and Arms

UPCOMING 5 blocks

Standard

Shoulder Press

120 sec rest

EXERCISE

Dumbbell Shoulder Press

Shoulders

Set 1 8-10

Set 2 8-10

Set 3 8-10

Rest 120 sec

Exercise Guide →

Drop Set

Lateral Delts

75 sec rest

EXERCISE

Dumbbell Lateral Raise

Lateral Deltoid

Set 1 12-15

Set 2 12-15

Set 3 12 + drop 10

Rest 75 sec

Exercise Guide →

Standard

Rear Delts

60 sec rest

EXERCISE

Reverse Pec Deck

Rear Deltoid

Set 1 12-15

Set 2 12-15

Set 3 12-15

Rest 60 sec

Exercise Guide →

2+ Exercises

Biceps and Triceps

75 sec rest

EXERCISE

Barbell Curl

Biceps

Set 1 8-12

Rest 30 sec

Exercise Guide →

EXERCISE

Close-Grip Bench Press

Triceps

Set 1 8-12

Rest 75 sec

Exercise Guide →

4+ Exercises

Arm Finisher

90 sec rest

EXERCISE

Hammer Curl

Brachialis

Set 1 10-12

Rest 20 sec

Exercise Guide →

EXERCISE

Rope Triceps Pushdown

Triceps

Set 1 10-15

Rest 20 sec

Exercise Guide →

EXERCISE

Dead Hang

Forearms

Set 1 30 sec

Rest 90 sec

Exercise Guide →

DAY 05

Full Body Finisher

UPCOMING 4 blocks

Standard

Upper Body

120 sec rest

EXERCISE

Incline Dumbbell Press

Upper Chest

Set 1 8-12

Set 2 8-12

Set 3 8-12

Rest 120 sec

Exercise Guide →

Standard

Back

90 sec rest

EXERCISE

Chest-Supported Dumbbell Row

Upper Back

Set 1 10-12

Set 2 10-12

Set 3 10-12

Rest 90 sec

Exercise Guide →

Standard

Legs

120 sec rest

EXERCISE

Bulgarian Split Squat

Quadriceps

Set 1 10 each

Set 2 10 each

Set 3 10 each

Rest 120 sec

Exercise Guide →

3 Exercises

Core

75 sec rest

EXERCISE

Cable Crunch

Rectus Abdominis

Set 1 12-15

Rest 20 sec

Exercise Guide →

EXERCISE

Hanging Knee Raise

Rectus Abdominis

Set 1 10-15

Rest 20 sec

Exercise Guide →

EXERCISE

Plank

Core

Set 1 30 sec

Rest 75 sec

Exercise Guide →

READY?

Let's get to work.

Start Day 1 →