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5 days full body workout
by Mike Mettal
4 athletes joined
Program Description
Hypertrophy
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
100 minutes
Created
Jan 01, 2024 02:10
Last Edited
May 27, 2024 02:56
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Week 1
1 / 4 Weeks
Day 1
1
1km Row
1 Set
8 mins
@7.5
2
Pec Deck (Machine)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Machine)
4 Sets
12 Reps
@7.5
4
Shoulder Press (Machine)
4 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
9 Reps
@7.5
6
Lateral Raise (Dumbbell)
4 Sets
9 Reps
@7.5
7
Lying Rear Lateral Raise
4 Sets
9 Reps
@7.5
Day 3
1
Run
1 Set
9 mins
@7.5
2
Seated Hamstring Curl
4 Sets
13 Reps
@7.5
3
Leg Extension
4 Sets
13 Reps
@7.5
4
Seated Calf Raise
4 Sets
13 Reps
5
Hamstring Curl
4 Sets
13 Reps
6
Walking Lunge (Dumbbell)
4 Sets
1 Reps
7
Hip Abductor (Machine)
4 Sets
15 Reps
8
Hip Adductor (Machine)
4 Sets
15 Reps
11A
Leg Press
3 Sets
9 Reps
11B
Sit Up
3 Sets
9 Reps
Day 2
1A
Tricep Rope Push Down (Cable)
4 Sets
9 Reps
@7.5
1B
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@7.5
2
Hammer Curl
4 Sets
9 Reps
@7.5
3
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
@7.5
4
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Skull Crusher
4 Sets
12 Reps
@7.5
6
Single Arm Overhead Tricep Extension
4 Sets
12 Reps
@7.5
7
Incline Chest Press (Machine)
4 Sets
12 Reps
@7.5
8
Dead Hang
3 Sets
1 Reps
@7.5
Day 4
1
1km Row
1 Set
12 mins
2
Seated Row (Cable)
4 Sets
12 Reps
@7.5
3
Tricep Pushdown (Cable)
4 Sets
12 Reps
@7.5
4
Lat Pulldown
4 Sets
12 Reps
@7.5
5
Back Extension (Weighted)
4 Sets
15 Reps
@7.5
6
Back Extension
4 Sets
13 Reps
@7.5
7
Reverse Pec Deck
4 Sets
12 Reps
@7.5
8
Chest Supported Row (Machine)
4 Sets
12 Reps
@7.5
Day 5
1
1km Row
1 Set
10 mins
2
Chest Press (Machine)
4 Sets
12 Reps
3
Decline Crunch
4 Sets
12 Reps
4
Pec Deck (Machine)
4 Sets
12 Reps
5
Side Crunch (Cable)
4 Sets
12 Reps
6
Chest Fly (Machine)
4 Sets
12 Reps
Day 1
1
1km Row
1 Set
8 mins
@7.5
2
Pec Deck (Machine)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Machine)
4 Sets
12 Reps
@7.5
4
Shoulder Press (Machine)
4 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
9 Reps
@7.5
6
Lateral Raise (Dumbbell)
4 Sets
9 Reps
@7.5
7
Lying Rear Lateral Raise
4 Sets
9 Reps
@7.5
Day 2
1A
Tricep Rope Push Down (Cable)
4 Sets
9 Reps
@7.5
1B
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@7.5
2
Hammer Curl
4 Sets
9 Reps
@7.5
3
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
@7.5
4
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Skull Crusher
4 Sets
12 Reps
@7.5
6
Single Arm Overhead Tricep Extension
4 Sets
12 Reps
@7.5
7
Incline Chest Press (Machine)
4 Sets
12 Reps
@7.5
8
Dead Hang
3 Sets
1 Reps
@7.5
Day 3
1
Run
1 Set
9 mins
@7.5
2
Seated Hamstring Curl
4 Sets
13 Reps
@7.5
3
Leg Extension
4 Sets
13 Reps
@7.5
4
Seated Calf Raise
4 Sets
13 Reps
5
Hamstring Curl
4 Sets
13 Reps
6
Walking Lunge (Dumbbell)
4 Sets
1 Reps
7
Hip Abductor (Machine)
4 Sets
15 Reps
8
Hip Adductor (Machine)
4 Sets
15 Reps
11A
Leg Press
3 Sets
9 Reps
11B
Sit Up
3 Sets
9 Reps
Day 4
1
1km Row
1 Set
12 mins
2
Seated Row (Cable)
4 Sets
12 Reps
@7.5
3
Tricep Pushdown (Cable)
4 Sets
12 Reps
@7.5
4
Lat Pulldown
4 Sets
12 Reps
@7.5
5
Back Extension (Weighted)
4 Sets
15 Reps
@7.5
6
Back Extension
4 Sets
13 Reps
@7.5
7
Reverse Pec Deck
4 Sets
12 Reps
@7.5
8
Chest Supported Row (Machine)
4 Sets
12 Reps
@7.5
Day 5
1
1km Row
1 Set
10 mins
2
Chest Press (Machine)
4 Sets
12 Reps
3
Decline Crunch
4 Sets
12 Reps
4
Pec Deck (Machine)
4 Sets
12 Reps
5
Side Crunch (Cable)
4 Sets
12 Reps
6
Chest Fly (Machine)
4 Sets
12 Reps
Day 1
1
1km Row
1 Set
8 mins
@7.5
2
Pec Deck (Machine)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Machine)
4 Sets
12 Reps
@7.5
4
Shoulder Press (Machine)
4 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
9 Reps
@7.5
6
Lateral Raise (Dumbbell)
4 Sets
9 Reps
@7.5
7
Lying Rear Lateral Raise
4 Sets
9 Reps
@7.5
Day 2
1A
Tricep Rope Push Down (Cable)
4 Sets
9 Reps
@7.5
1B
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@7.5
2
Hammer Curl
4 Sets
9 Reps
@7.5
3
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
@7.5
4
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Skull Crusher
4 Sets
12 Reps
@7.5
6
Single Arm Overhead Tricep Extension
4 Sets
12 Reps
@7.5
7
Incline Chest Press (Machine)
4 Sets
12 Reps
@7.5
8
Dead Hang
3 Sets
1 Reps
@7.5
Day 3
1
Run
1 Set
9 mins
@7.5
2
Seated Hamstring Curl
4 Sets
13 Reps
@7.5
3
Leg Extension
4 Sets
13 Reps
@7.5
4
Seated Calf Raise
4 Sets
13 Reps
5
Hamstring Curl
4 Sets
13 Reps
6
Walking Lunge (Dumbbell)
4 Sets
1 Reps
7
Hip Abductor (Machine)
4 Sets
15 Reps
8
Hip Adductor (Machine)
4 Sets
15 Reps
11A
Leg Press
3 Sets
9 Reps
11B
Sit Up
3 Sets
9 Reps
Day 4
1
1km Row
1 Set
12 mins
2
Seated Row (Cable)
4 Sets
12 Reps
@7.5
3
Tricep Pushdown (Cable)
4 Sets
12 Reps
@7.5
4
Lat Pulldown
4 Sets
12 Reps
@7.5
5
Back Extension (Weighted)
4 Sets
15 Reps
@7.5
6
Back Extension
4 Sets
13 Reps
@7.5
7
Reverse Pec Deck
4 Sets
12 Reps
@7.5
8
Chest Supported Row (Machine)
4 Sets
12 Reps
@7.5
Day 5
1
1km Row
1 Set
10 mins
2
Chest Press (Machine)
4 Sets
12 Reps
3
Decline Crunch
4 Sets
12 Reps
4
Pec Deck (Machine)
4 Sets
12 Reps
5
Side Crunch (Cable)
4 Sets
12 Reps
6
Chest Fly (Machine)
4 Sets
12 Reps
Day 1
1
1km Row
1 Set
8 mins
@7.5
2
Pec Deck (Machine)
4 Sets
12 Reps
@7.5
3
Lateral Raise (Machine)
4 Sets
12 Reps
@7.5
4
Shoulder Press (Machine)
4 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
9 Reps
@7.5
6
Lateral Raise (Dumbbell)
4 Sets
9 Reps
@7.5
7
Lying Rear Lateral Raise
4 Sets
9 Reps
@7.5
Day 2
1A
Tricep Rope Push Down (Cable)
4 Sets
9 Reps
@7.5
1B
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@7.5
2
Hammer Curl
4 Sets
9 Reps
@7.5
3
Single Arm Tricep Extension (Cable)
4 Sets
10 Reps
@7.5
4
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
5
Skull Crusher
4 Sets
12 Reps
@7.5
6
Single Arm Overhead Tricep Extension
4 Sets
12 Reps
@7.5
7
Incline Chest Press (Machine)
4 Sets
12 Reps
@7.5
8
Dead Hang
3 Sets
1 Reps
@7.5
Day 3
1
Run
1 Set
9 mins
@7.5
2
Seated Hamstring Curl
4 Sets
13 Reps
@7.5
3
Leg Extension
4 Sets
13 Reps
@7.5
4
Seated Calf Raise
4 Sets
13 Reps
5
Hamstring Curl
4 Sets
13 Reps
6
Walking Lunge (Dumbbell)
4 Sets
1 Reps
7
Hip Abductor (Machine)
4 Sets
15 Reps
8
Hip Adductor (Machine)
4 Sets
15 Reps
11A
Leg Press
3 Sets
9 Reps
11B
Sit Up
3 Sets
9 Reps
Day 4
1
1km Row
1 Set
12 mins
2
Seated Row (Cable)
4 Sets
12 Reps
@7.5
3
Tricep Pushdown (Cable)
4 Sets
12 Reps
@7.5
4
Lat Pulldown
4 Sets
12 Reps
@7.5
5
Back Extension (Weighted)
4 Sets
15 Reps
@7.5
6
Back Extension
4 Sets
13 Reps
@7.5
7
Reverse Pec Deck
4 Sets
12 Reps
@7.5
8
Chest Supported Row (Machine)
4 Sets
12 Reps
@7.5
Day 5
1
1km Row
1 Set
10 mins
2
Chest Press (Machine)
4 Sets
12 Reps
3
Decline Crunch
4 Sets
12 Reps
4
Pec Deck (Machine)
4 Sets
12 Reps
5
Side Crunch (Cable)
4 Sets
12 Reps
6
Chest Fly (Machine)
4 Sets
12 Reps