5 Day Muscle Building Workout Plan

Day 1: Chest – Triceps – Shoulders

• Chest
  • Incline Chest Press Dumbbells: 3 sets / 8-12 reps
  • Flat Cable Seated Chest Press: 3 sets / 8-12 reps
  • Incline Cable Seated Chest Fly: 3 sets / 8-12 reps
• Triceps
  • Single Arm Cable Tricep Pushdowns (Flat Grip): 3 sets / 8-12 reps
  • Single Arm Bench Supported Tricep Rope Pulldowns: 3 sets / 8-12 reps
  • Bodyweight Dips (Max Reps): 3 sets
• Shoulders
  • Seated Dumbbell Shoulder Press: 3 sets / 8-12 reps
  • Seated Lateral Cable Raise: 3 sets / 8-12 reps
  • Seated Front Raise: 3 sets / 8-12 reps

Day 2: Back – Biceps

• Back
  • Pull-ups (Full Range Hang, Neutral Grip): 3 sets / Max reps
  • Single Arm Dumbbell Bench Row: 3 sets / 8-12 reps
  • Seated Cable Lat Pulldowns: 3 sets / 8-12 reps
• Biceps
  • Cable Single Arm Preacher Curls (Using Incline Bench): 3 sets / 8-12 reps
  • Standing Cable Curls (Machine to the Rear): 3 sets / 8-12 reps
  • Rope Hammer Preacher Cable Curl (Single Arm Using Bench): 3 sets / 8-12 reps

Day 3: Legs

• Barbell Squats: 3 sets / 12-15 reps
• Dumbbell Stiff Leg Deadlift: 3 sets / 12-15 reps
• Hack Squats: 3 sets / 15-20 reps
• Hip Raises (Single Leg, Foot on Bench): 3 sets / 15-20 reps
• Calf Raises (Single Leg Using Dumbbell and Foot Raise): 3 sets / 15-20 reps

Day 4: Upper Body

• Incline Dumbbell Press: 3 sets / 8-12 reps
• Pull-ups (Full Range Hang): 3 sets / Max reps
• Bodyweight Dips: 3 sets / 8-12 reps
• Barbell Curls: 3 sets / 8-12 reps
• Barbell Upright Row: 3 sets / 8-12 reps

Finish this day with a 10-minute max out of pushups and pull-ups (pushups to failure, pull-ups to failure, repeat).

Day 5: Lower Body

• Barbell Squats: 3 sets / 20 reps
• Pistol Squats: 3 sets / 20 reps
• Single Leg Stiff Leg Deadlift: 3 sets / 15-20 reps
• Dumbbell Reverse Lunges: 3 sets / 15 reps
• Calf Raise (Bodyweight, Single Leg): 200 reps on each leg, deep stretch

Spare Time During the Week: Abs

• Hanging Straight Leg Raise: 8 sets / Max reps
• Abmatt Crunches: 8 sets / Max reps

Please note that this is simply a guideline of the exercises and rep ranges, for more information on how to assess the specific weight for each exercise, warm ups and correct technique please contact me.

anybodygym

Private Personal Training Studio Peterborough

#PersonalTrainerPeterboough

07704319430