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5day workout (weekday)
by
50 athletes joined
Program Description
help people workout during weekdays if their weekends are busy or only have 5 days a week
Program Overview
Level
Novice, Intermediate, Beginner
Goal
Bodybuilding, Powerlifting, Bodyweight Fitness, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
120 minutes
Created
Jan 08, 2024 12:01
Last Edited
Jun 05, 2024 04:27
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Week 1
1 / 1 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
7 Reps
@9.5
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
7 Reps
5 Reps
7 Reps
@8
@10
@6.5
3
Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@9.5
@10
@6.5
4
Tricep Extension (Cable)
1 Set
2 Sets
1 Set
7 Reps
7 Reps
6 Reps
@9.5
@10
@9.5
5
Shoulder Press (Machine)
3 Sets
7 Reps
@9.5
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@9.5
7
Lateral Raise (Dumbbell)
3 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@8.5
@8
Day 2
1
Hammer Curl
3 Sets
8 Reps
@9.5
2
Bicep Curl (Dumbbell)
3 Sets
7 Reps
@9.5
3
Barbell Row
3 Sets
8 Reps
@9.5
4
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@9.5
5
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
@9.5
6
Single Arm Iso Row
3 Sets
10 Reps
@9.5
7
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
1 Reps
5 Reps
@7
@8
@9.5
@10
@6.5
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Leg Extension
3 Sets
8 Reps
@10
3
Seated Hamstring Curl
3 Sets
8 Reps
@8.5
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7.5
5
Standing Calf Raise
3 Sets
10 Reps
@9.5
6
Leg Press (45 Degrees)
3 Sets
8 Reps
@9.5
7
Wall Sit
3 Sets
1 Reps
@9.5
8
Plank
3 Sets
1.5 mins
@9.5
Day 4
1
Chest Fly (Machine)
3 Sets
8 Reps
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9.5
3
Shrug (Dumbbell)
3 Sets
10 Reps
@8.5
4
Barbell Row
3 Sets
8 Reps
@9.5
5
Lat Pulldown (Close Grip)
3 Sets
7 Reps
@9.5
6
Lat Pulldown (Neutral Grip)
3 Sets
7 Reps
@9.5
7
Single Arm Iso Row
3 Sets
10 Reps
@9.5
8
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
Day 5
1
Hammer Curl
3 Sets
7 Reps
@9.5
2
Bicep Curl (Dumbbell)
3 Sets
7 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9.5
4
Wrist Curls
3 Sets
12 Reps
@9.5
5
Standing Calf Raise
3 Sets
10 Reps
@9.5
6
Leg Extension
3 Sets
7 Reps
@9.5
7
Leg Curl
3 Sets
7 Reps
@9
8
Shoulder Press (Machine)
3 Sets
8 Reps
@9.5
9
Leg Press (45 Degrees)
3 Sets
8 Reps
@9.5
10
Seated Dip (Machine)
3 Sets
8 Reps
@9.5
11
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9.5
12
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@9.5
13
One Arm Lateral Raise (Cable)
3 Sets
6 Reps
@9.5