Table of Contents
- Day 1 – Legs
- Day 2 – Chest
- Day 3 – Active Rest
- Day 4 – Back
- Day 5 – Shoulders
- Day 6 – Arms
- Day 7 – Active Rest
Most people lose the motivation to workout because they don’t see results even after working out for a long time. This has a little do do with their performance in the gym and a much more with their workout programs.
Your training program should target all your muscle groups equally if you want to see an overall development of your body. An unbalanced workout program can lead to an asymmetrical physique. We have designed this five-day training program for helping you achieve your dream physique.
Most people over exert themselves while trying to put on muscle mass. You need to remember; your body doesn’t grow in the gym. It grows while you’re resting. Keeping this in mind, we have reserved two days for rest which will help your body to recover and grow.
Day 1 – Legs
1. Squats – 3 Sets 12 Reps
There is no better way to start your day than training legs. Squats is a compound exercise which will help you develop bigger legs and gain overall strength. Make sure you have a full range of motion while performing this exercise.
2. Leg Press – 3 Sets 15 Reps
Most people make the mistake of going too heavy on this exercise. Drop your ego while performing this exercise. Loading too much weight on the leg press can increase the chances of an injury. Just like with the squats, maintain a full range of motion.
3. Walking Lunges – 3 Sets 12 Reps
Lunges is a great exercise to build the tear drops in your quads. Only a few other exercises are as effective as the lunges when it comes to targeting the lower part of your quads. Use a barbell or dumbbells for the walking lunges.
4. Leg Curls – 3 Sets 12 Reps
It’s important to incorporate both isolation and compound exercises to ensure a balanced growth. Using the leg curl machine will help to maintain the tension on your hams throughout the movement.
5. Romanian Deadlifts – 3 Sets 12 Reps
Your legs will be filled with lactic acid by the time you reach this exercise. Romanian deadlifts is a compound (multi-joint) exercise which will help you target your quads. Maintain a slight bend in your knees to target your hams optimally.
6. Standing Calf Raises – 5 Sets 15 Reps
Calves can be one of the most stubborn muscle groups to develop. You need to have a full range of motion when it comes to calf training. If you don’t have access to a standing calf raise machine at your gym, use a smith machine.
Day 2 – Chest
1. Bench Press – 3 Sets 12 Reps
The bench press is a complete chest builder. This exercise has been looked upon as a symbol of badassery for a long time. “How much do you bench?” is a common question you’ll hear thrown around the gyms and outside.
2. Incline Dumbbell Flyes – 3 Sets 12 Reps
Upper chest is a weak muscle group for most people. They make it even worse by not training it often. Incline dumbbell flyes will help you with the definition and separation in your upper pecs. Adjust the incline bench at a 75-degree angle.
3. Smith Machine Decline Press – 3 Sets 12 Reps
Smith machine is an excellent way to isolate your chest. You need to be targeting your chest from every angle to ensure an overall development and growth. Decline press targets your lower chest and helps with the separation between your midriff and chest.
4. Cross Bench Dumbbell Pullovers – 3 Sets 12 Reps
This is one of the most underutilized exercises when it comes to chest training. The likes of Arnold used it to bring out the size and fullness in their chests. Maintain a slight bend in your elbows throughout the exercise.
5. Cable Flyes – 3 Sets 12 Reps
Using the cables is a great way to isolate and exhaust your chest at the end of your workout. Maintain an arch in your back and stay upright throughout the movement. Your chest will be completely burnt at the end of this workout.
Day 3 – Active Rest
It has been a good week until now, and it’s a perfect time to take some rest. An active rest day means a 30-minute cardio session. It could be anything from a casual jog around your block to spending some time on the Stairmaster.
Day 4 – Back
1. Pull Ups – 50 Reps
Pullups is one of the best exercises when it comes to building the width and thickness in your back. This exercise is great to start your back day or as a warm up for any other upper body day. Do 50 reps of pulls in as many sets required.
2. Deadlifts – 3 Sets 5 Reps
Deadlifts are a great muscle builder. It’s a compound exercise which will help with muscle conditioning and building overall strength. Since you’ll only be doing five reps of this exercise, use heavier weights without sacrificing your form.
3. Barbell Rows – 3 Sets 12 Reps
Rows are a great way to build the thickness in your back. Maintain an arch in your back throughout this exercise. You can try an overhand or an underhand grip for this exercise. Bring the barbell up to your lower abs at the top of the movement.
4. Lat Pulldown – 3 Sets 12 Reps
Lat pulldowns will help you develop a broad back. Make sure you’re not swinging and using momentum while performing this exercise. Hold and squeeze your lats at the bottom of the exercise to annihilate your lats.
5. Ground Pulley – 3 Sets 12 Reps
This is another exercise which will help in developing thickness in your back. Keep an upright back and don’t use momentum to make the most of this exercise. Using the ground pulley machine will help maintain constant tension on your back throughout the exercise.
Day 5 – Shoulders
1. Standing Military Presses – 3 Sets 12 Reps
This exercise is called military presses for a reason. You need to maintain a strict form without cheating or using any momentum. Military presses is a compound movement which will help in building size and strength.
2. Side Lateral Raises – 3 Sets 12 Reps
Side lateral raises targets your middle delts and helps in developing your shoulder caps. Maintain a slight bend in your elbows throughout this exercise. Your arms should be parallel to the floor at the top of the movement.
3. Seated Front Dumbbell Raises – 3 Sets 12 Reps
This exercise targets the anterior delts. It is crucial to target your shoulders from all the angles to ensure an overall development. Being seated on this exercise turns this exercise into an isolation exercise and eliminates any chances of using momentum.
4. Bent Over Rear Delt Flyes – 3 Sets 12 Reps
This exercise works the posterior deltoids. Rear delts are a weak muscle group for most people. If you have underdeveloped rear delts, you need to pay extra attention to this muscle group. Bent over rear delts flyes is a great exercise to smoke your rear delts.
5. Shrugs – 3 Sets 12 Reps
You need to have this exercise in your arsenal if you want to develop some monstrous traps. You need to have a full range of motion on this exercise to target your traps. Hold and squeeze your trapezius muscles at the top of the movement.
Day 6 – Arms
1. Barbell Curls – 3 Sets 12 Reps
Barbell curls is a functional movement and help build size and strength in your biceps. If you’re a fan of big biceps, you can’t do without this exercise. Perform this exercise on an Olympic barbell to completely exhaust your pythons.
2. Close Grip Bench Press – 3 Sets 12 Reps
You need to have a balance between your biceps and triceps training to ensure a balanced growth. For this, you’ll be doing antagonist sets. Close grip bench press helps in building the size and conditioning in your triceps.
3. Cable Bicep Curls – 3 Sets 12 Reps
Using cables help with maintaining constant tension on the target muscle group. You don’t need to be lifting a lot of weight if you want to build bigger biceps. Having a full range of motion and squeezing your guns at the top of the movement will help you achieve your goal.
4. Rope Pushdowns – 3 Sets 12 Reps
Rope pushdowns can be an incredibly useful exercise if you want definition in your triceps. Using a rope attachment on this exercise will help you exhaust your triceps. Make sure you’re separating your hands at the bottom of the movement.
5. Underhand Pull-ups – 3 Sets 12 Reps
You don’t always need to be using weights to get the most out of your workouts. Performing underhand pull-ups will help build the peak in your biceps. Don’t swing or use momentum while doing this exercise, keep the movement slow and deliberate.
6. Dips – 3 Sets 12 Reps
You need to have this exercise in your arm workout if you want shredded triceps. If this exercise feels too comfortable, feel free to add resistance by using weights. Hold and squeeze the hell out of your triceps at the top of the movement.
Day 7 – Active Rest
There is no complete rest day in this program. You need to be moving for at least 30 minutes in a day to quicken your recovery process. You can change up things and can go for a yoga class or hike with your friends or family.