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5 Day Strength, Size, and Definition (SSD)
by Eric B.
1597 athletes joined
3.7
(3 ratings)
Program Description
High volume bodybuilding plan focused on building strength and size.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Dec 29, 2023 09:55
Last Edited
Jun 15, 2024 09:06
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4A
Pec Fly (Dumbbell)
3 Sets
12 Reps
4B
Pullover (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
15 Reps
Day 2
1
Pendlay Row
5 Sets
8 Reps
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4B
Standing Pullover (Cable)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
4A
Standing Calf Raise
3 Sets
15 Reps
4B
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Upright Row (Barbell)
4 Sets
12 Reps
4A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5A
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4A
Pec Fly (Dumbbell)
3 Sets
12 Reps
4B
Pullover (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
15 Reps
Day 2
1
Pendlay Row
5 Sets
8 Reps
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4B
Standing Pullover (Cable)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
4A
Standing Calf Raise
3 Sets
15 Reps
4B
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Upright Row (Barbell)
4 Sets
12 Reps
4A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5A
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4A
Pec Fly (Dumbbell)
3 Sets
12 Reps
4B
Pullover (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
15 Reps
Day 2
1
Pendlay Row
5 Sets
8 Reps
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4B
Standing Pullover (Cable)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
4A
Standing Calf Raise
3 Sets
15 Reps
4B
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Upright Row (Barbell)
4 Sets
12 Reps
4A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5A
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4A
Pec Fly (Dumbbell)
3 Sets
12 Reps
4B
Pullover (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
15 Reps
Day 2
1
Pendlay Row
5 Sets
8 Reps
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4B
Standing Pullover (Cable)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
4A
Standing Calf Raise
3 Sets
15 Reps
4B
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Upright Row (Barbell)
4 Sets
12 Reps
4A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5A
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4A
Pec Fly (Dumbbell)
3 Sets
12 Reps
4B
Pullover (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
15 Reps
Day 2
1
Pendlay Row
5 Sets
8 Reps
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4B
Standing Pullover (Cable)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
4A
Standing Calf Raise
3 Sets
15 Reps
4B
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Upright Row (Barbell)
4 Sets
12 Reps
4A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5A
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4A
Pec Fly (Dumbbell)
3 Sets
12 Reps
4B
Pullover (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
15 Reps
Day 2
1
Pendlay Row
5 Sets
8 Reps
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4B
Standing Pullover (Cable)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
4A
Standing Calf Raise
3 Sets
15 Reps
4B
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Upright Row (Barbell)
4 Sets
12 Reps
4A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5A
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4A
Pec Fly (Dumbbell)
3 Sets
12 Reps
4B
Pullover (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
15 Reps
Day 2
1
Pendlay Row
5 Sets
8 Reps
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4B
Standing Pullover (Cable)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
4A
Standing Calf Raise
3 Sets
15 Reps
4B
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Upright Row (Barbell)
4 Sets
12 Reps
4A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5A
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4A
Pec Fly (Dumbbell)
3 Sets
12 Reps
4B
Pullover (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
15 Reps
Day 2
1
Pendlay Row
5 Sets
8 Reps
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4B
Standing Pullover (Cable)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
4A
Standing Calf Raise
3 Sets
15 Reps
4B
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Upright Row (Barbell)
4 Sets
12 Reps
4A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5A
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4A
Pec Fly (Dumbbell)
3 Sets
12 Reps
4B
Pullover (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
15 Reps
Day 2
1
Pendlay Row
5 Sets
8 Reps
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4B
Standing Pullover (Cable)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
4A
Standing Calf Raise
3 Sets
15 Reps
4B
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Upright Row (Barbell)
4 Sets
12 Reps
4A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5A
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4A
Pec Fly (Dumbbell)
3 Sets
12 Reps
4B
Pullover (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
15 Reps
Day 2
1
Pendlay Row
5 Sets
8 Reps
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4B
Standing Pullover (Cable)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
4A
Standing Calf Raise
3 Sets
15 Reps
4B
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Upright Row (Barbell)
4 Sets
12 Reps
4A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5A
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4A
Pec Fly (Dumbbell)
3 Sets
12 Reps
4B
Pullover (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
15 Reps
Day 2
1
Pendlay Row
5 Sets
8 Reps
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4B
Standing Pullover (Cable)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
4A
Standing Calf Raise
3 Sets
15 Reps
4B
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Upright Row (Barbell)
4 Sets
12 Reps
4A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5A
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
3
Dip (Weighted)
4 Sets
10-15 Reps
4A
Pec Fly (Dumbbell)
3 Sets
12 Reps
4B
Pullover (Dumbbell)
3 Sets
15 Reps
5
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
6
Tricep Extension (Cable)
3 Sets
15 Reps
Day 2
1
Pendlay Row
5 Sets
8 Reps
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
3
Lat Pulldown
4 Sets
10-12 Reps
4A
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
4B
Standing Pullover (Cable)
3 Sets
15 Reps
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
4A
Standing Calf Raise
3 Sets
15 Reps
4B
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
3
Upright Row (Barbell)
4 Sets
12 Reps
4A
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5A
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
5B
Incline Curl (Dumbbell)
3 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
2
Walking Lunge (Dumbbell)
4 Sets
10-12 Reps
3
Hip Thrust (Barbell)
4 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15 Reps
4B
Standing Calf Raise
3 Sets
15 Reps
What People Are Saying(3 ratings)
Only ratings with written feedback are displayed here.
3.67/ 5
SeungHunAge 28, Man
2 months ago
0 weeks complete
7 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
정석적인 5x5 빌딩 프로그램임 다만 스트렝스 증가와는 거리가 좀 있음.
Eric B.Age 43, Man
5 months ago
1 week complete
8 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Pretty standard bro split program. Works well using linear progression on 5x5 sets. If you put forth the effort, you can make decent gains.