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5 Day Hypertrophy Split
by Eric B.
80 athletes joined
Program Description
5 Day Split for building size, strength, and aesthetics.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 06, 2024 10:07
Last Edited
Jun 18, 2024 12:10
down_app
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4
Resistance Band Chest Fly
3 Sets
15-20 Reps
5A
Tricep Extension (Cable)
5 Sets
12 Reps
5B
Lateral Raise (Dumbbell)
5 Sets
20 Reps
Day 3
1
Chin-Up (Weighted)
5 Sets
6 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
15 Reps
4
Meadow Row
4 Sets
12 Reps
5A
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5B
Rear Delt Fly (Dumbbell)
5 Sets
20 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
4 Sets
10 Reps
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
4 Sets
12 Reps
3A
Bench Press (Dumbbell)
4 Sets
10 Reps
3B
Single Arm Row (Dumbbell)
4 Sets
12 Reps
4A
Floor Press (Barbell)
4 Sets
12 Reps
4B
Inverted Row
4 Sets
15 Reps
5A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
5C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4
Resistance Band Chest Fly
3 Sets
15-20 Reps
5A
Tricep Extension (Cable)
5 Sets
12 Reps
5B
Lateral Raise (Dumbbell)
5 Sets
20 Reps
Day 3
1
Chin-Up (Weighted)
5 Sets
6 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
15 Reps
4
Meadow Row
4 Sets
12 Reps
5A
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5B
Rear Delt Fly (Dumbbell)
5 Sets
20 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
4 Sets
10 Reps
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
4 Sets
12 Reps
3A
Bench Press (Dumbbell)
4 Sets
10 Reps
3B
Single Arm Row (Dumbbell)
4 Sets
12 Reps
4A
Floor Press (Barbell)
4 Sets
12 Reps
4B
Inverted Row
4 Sets
15 Reps
5A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
5C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4
Resistance Band Chest Fly
3 Sets
15-20 Reps
5A
Tricep Extension (Cable)
5 Sets
12 Reps
5B
Lateral Raise (Dumbbell)
5 Sets
20 Reps
Day 3
1
Chin-Up (Weighted)
5 Sets
6 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
15 Reps
4
Meadow Row
4 Sets
12 Reps
5A
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5B
Rear Delt Fly (Dumbbell)
5 Sets
20 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
4 Sets
10 Reps
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
4 Sets
12 Reps
3A
Bench Press (Dumbbell)
4 Sets
10 Reps
3B
Single Arm Row (Dumbbell)
4 Sets
12 Reps
4A
Floor Press (Barbell)
4 Sets
12 Reps
4B
Inverted Row
4 Sets
15 Reps
5A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
5C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4
Resistance Band Chest Fly
3 Sets
15-20 Reps
5A
Tricep Extension (Cable)
5 Sets
12 Reps
5B
Lateral Raise (Dumbbell)
5 Sets
20 Reps
Day 3
1
Chin-Up (Weighted)
5 Sets
6 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
15 Reps
4
Meadow Row
4 Sets
12 Reps
5A
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5B
Rear Delt Fly (Dumbbell)
5 Sets
20 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
4 Sets
10 Reps
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
4 Sets
12 Reps
3A
Bench Press (Dumbbell)
4 Sets
10 Reps
3B
Single Arm Row (Dumbbell)
4 Sets
12 Reps
4A
Floor Press (Barbell)
4 Sets
12 Reps
4B
Inverted Row
4 Sets
15 Reps
5A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
5C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4
Resistance Band Chest Fly
3 Sets
15-20 Reps
5A
Tricep Extension (Cable)
5 Sets
12 Reps
5B
Lateral Raise (Dumbbell)
5 Sets
20 Reps
Day 3
1
Chin-Up (Weighted)
5 Sets
6 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
15 Reps
4
Meadow Row
4 Sets
12 Reps
5A
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5B
Rear Delt Fly (Dumbbell)
5 Sets
20 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
4 Sets
10 Reps
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
4 Sets
12 Reps
3A
Bench Press (Dumbbell)
4 Sets
10 Reps
3B
Single Arm Row (Dumbbell)
4 Sets
12 Reps
4A
Floor Press (Barbell)
4 Sets
12 Reps
4B
Inverted Row
4 Sets
15 Reps
5A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
5C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4
Resistance Band Chest Fly
3 Sets
15-20 Reps
5A
Tricep Extension (Cable)
5 Sets
12 Reps
5B
Lateral Raise (Dumbbell)
5 Sets
20 Reps
Day 3
1
Chin-Up (Weighted)
5 Sets
6 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
15 Reps
4
Meadow Row
4 Sets
12 Reps
5A
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5B
Rear Delt Fly (Dumbbell)
5 Sets
20 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
4 Sets
10 Reps
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
4 Sets
12 Reps
3A
Bench Press (Dumbbell)
4 Sets
10 Reps
3B
Single Arm Row (Dumbbell)
4 Sets
12 Reps
4A
Floor Press (Barbell)
4 Sets
12 Reps
4B
Inverted Row
4 Sets
15 Reps
5A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
5C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4
Resistance Band Chest Fly
3 Sets
15-20 Reps
5A
Tricep Extension (Cable)
5 Sets
12 Reps
5B
Lateral Raise (Dumbbell)
5 Sets
20 Reps
Day 3
1
Chin-Up (Weighted)
5 Sets
6 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
15 Reps
4
Meadow Row
4 Sets
12 Reps
5A
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5B
Rear Delt Fly (Dumbbell)
5 Sets
20 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
4 Sets
10 Reps
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
4 Sets
12 Reps
3A
Bench Press (Dumbbell)
4 Sets
10 Reps
3B
Single Arm Row (Dumbbell)
4 Sets
12 Reps
4A
Floor Press (Barbell)
4 Sets
12 Reps
4B
Inverted Row
4 Sets
15 Reps
5A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
5C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4
Resistance Band Chest Fly
3 Sets
15-20 Reps
5A
Tricep Extension (Cable)
5 Sets
12 Reps
5B
Lateral Raise (Dumbbell)
5 Sets
20 Reps
Day 3
1
Chin-Up (Weighted)
5 Sets
6 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
15 Reps
4
Meadow Row
4 Sets
12 Reps
5A
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5B
Rear Delt Fly (Dumbbell)
5 Sets
20 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
4 Sets
10 Reps
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
4 Sets
12 Reps
3A
Bench Press (Dumbbell)
4 Sets
10 Reps
3B
Single Arm Row (Dumbbell)
4 Sets
12 Reps
4A
Floor Press (Barbell)
4 Sets
12 Reps
4B
Inverted Row
4 Sets
15 Reps
5A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
5C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4
Resistance Band Chest Fly
3 Sets
15-20 Reps
5A
Tricep Extension (Cable)
5 Sets
12 Reps
5B
Lateral Raise (Dumbbell)
5 Sets
20 Reps
Day 3
1
Chin-Up (Weighted)
5 Sets
6 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
15 Reps
4
Meadow Row
4 Sets
12 Reps
5A
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5B
Rear Delt Fly (Dumbbell)
5 Sets
20 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
4 Sets
10 Reps
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
4 Sets
12 Reps
3A
Bench Press (Dumbbell)
4 Sets
10 Reps
3B
Single Arm Row (Dumbbell)
4 Sets
12 Reps
4A
Floor Press (Barbell)
4 Sets
12 Reps
4B
Inverted Row
4 Sets
15 Reps
5A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
5C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4
Resistance Band Chest Fly
3 Sets
15-20 Reps
5A
Tricep Extension (Cable)
5 Sets
12 Reps
5B
Lateral Raise (Dumbbell)
5 Sets
20 Reps
Day 3
1
Chin-Up (Weighted)
5 Sets
6 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
15 Reps
4
Meadow Row
4 Sets
12 Reps
5A
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5B
Rear Delt Fly (Dumbbell)
5 Sets
20 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
4 Sets
10 Reps
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
4 Sets
12 Reps
3A
Bench Press (Dumbbell)
4 Sets
10 Reps
3B
Single Arm Row (Dumbbell)
4 Sets
12 Reps
4A
Floor Press (Barbell)
4 Sets
12 Reps
4B
Inverted Row
4 Sets
15 Reps
5A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
5C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4
Resistance Band Chest Fly
3 Sets
15-20 Reps
5A
Tricep Extension (Cable)
5 Sets
12 Reps
5B
Lateral Raise (Dumbbell)
5 Sets
20 Reps
Day 3
1
Chin-Up (Weighted)
5 Sets
6 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
15 Reps
4
Meadow Row
4 Sets
12 Reps
5A
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5B
Rear Delt Fly (Dumbbell)
5 Sets
20 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
4 Sets
10 Reps
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
4 Sets
12 Reps
3A
Bench Press (Dumbbell)
4 Sets
10 Reps
3B
Single Arm Row (Dumbbell)
4 Sets
12 Reps
4A
Floor Press (Barbell)
4 Sets
12 Reps
4B
Inverted Row
4 Sets
15 Reps
5A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
5C
Resistance Band Lateral Raise
3 Sets
20 Reps
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4
Resistance Band Chest Fly
3 Sets
15-20 Reps
5A
Tricep Extension (Cable)
5 Sets
12 Reps
5B
Lateral Raise (Dumbbell)
5 Sets
20 Reps
Day 3
1
Chin-Up (Weighted)
5 Sets
6 Reps
2
Pendlay Row
4 Sets
10 Reps
3
Standing Pullover (Cable)
3 Sets
15 Reps
4
Meadow Row
4 Sets
12 Reps
5A
Bicep Curl (EZ Bar)
5 Sets
12 Reps
5B
Rear Delt Fly (Dumbbell)
5 Sets
20 Reps
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Front Squat (Barbell)
4 Sets
10 Reps
3
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
4A
Single Leg Resistance Band Leg Extension
3 Sets
20 Reps
4B
Glute-ham Roller
3 Sets
15 Reps
5
Standing Calf Raise
4 Sets
15-20 Reps
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Lat Pulldown
4 Sets
12 Reps
3A
Bench Press (Dumbbell)
4 Sets
10 Reps
3B
Single Arm Row (Dumbbell)
4 Sets
12 Reps
4A
Floor Press (Barbell)
4 Sets
12 Reps
4B
Inverted Row
4 Sets
15 Reps
5A
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
5C
Resistance Band Lateral Raise
3 Sets
20 Reps