Program Description
Calisthenics/Streetlifting + Free Weights
Program Overview
- LevelNovice, Intermediate, Advanced, Beginner
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedDec 07, 2024 04:40
- Last EditedJun 18, 2025 09:36

Summary
Viktor's Minimalist 5x is a focused 12-week program designed for those looking to maximize their strength and muscle gains with efficient training. Comprising five days of expertly crafted workouts, this program emphasizes compound movements and targeted exercises across upper, lower, push, and pull days. Each session is structured to challenge your limits while ensuring progressive overload, making it perfect for both beginners and seasoned lifters. Equip yourself with a full gym and get ready to transform your physique with this straightforward yet effective training regimen!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
3-6 reps
8-10 reps
-
-
2
Underhand Lat Pulldown
2
6-10 reps
-
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
French Press
2
8-12 reps
-
5B
Hammer Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
8-12 reps
-
2
Squat (Barbell)
1
2
3-6 reps
8-10 reps
-
-
3
Seated Hamstring Curl
2
10-12 reps
-
4
Hanging Leg Raise
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
-
2
Pike Push Up
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Narrow Push Up
1
AMRAP
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
1
10-12 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Pendlay Row
2
8-10 reps
-
4
Bicep Curl (Barbell)
2
8-12 reps
-
5
Reverse Pec Deck
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
12-15 reps
-
2
Stiff Leg Deadlift
2
8-12 reps
-
3
Leg Press
3
6-10 reps
-
4
Leg Extension
2
10-15 reps
-
5
Dragon Flag
2
3-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)1 Set
2 Sets
3-6 Reps
8-10 Reps
-
-
2
Underhand Lat Pulldown2 Sets
6-10 Reps
-
3
Seated Shoulder Press (Dumbbell)2 Sets
8-12 Reps
-
4
Seated Row (Cable)3 Sets
8-12 Reps
-
5A
French Press2 Sets
8-12 Reps
-
5B
Hammer Curl2 Sets
8-12 Reps
-
Day 2
1
Calf Raise (Leg Press)2 Sets
8-12 Reps
-
2
Squat (Barbell)1 Set
2 Sets
3-6 Reps
8-10 Reps
-
-
3
Seated Hamstring Curl2 Sets
10-12 Reps
-
4
Hanging Leg Raise2 Sets
6-12 Reps
-
Day 3
1
Ring Push Up3 Sets
8-12 Reps
-
2
Pike Push Up3 Sets
6-10 Reps
-
3
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
4
Narrow Push Up1 Set
AMRAP
-
5
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
-
Day 4
1
Standing Pullover (Cable)1 Set
10-12 Reps
-
2
Chin-Up (Weighted)3 Sets
6-8 Reps
-
3
Pendlay Row2 Sets
8-10 Reps
-
4
Bicep Curl (Barbell)2 Sets
8-12 Reps
-
5
Reverse Pec Deck3 Sets
10-15 Reps
-
Day 5
1
Calf Raise (Leg Press)2 Sets
12-15 Reps
-
2
Stiff Leg Deadlift2 Sets
8-12 Reps
-
3
Leg Press3 Sets
6-10 Reps
-
4
Leg Extension2 Sets
10-15 Reps
-
5
Dragon Flag2 Sets
3-10 Reps
-