S1 BODYBUILDING - 5 Days Workout

**S1 BODYBUILDING - 5 Days Workout** is a comprehensive 4-week program designed for intermediate lifters looking to enhance their bodybuilding journey. This structured plan (Push, Pull, Legs, Upper & Lower body) focusing on a mix of compound and isolation exercises that target all major muscle groups. Each workout lasts approximately 60 minutes, ensuring an efficient and effective training experience. With a full gym required, you'll have access to a variety of equipment to maximize your gains and sculpt your physique. Get ready to push your limits and achieve your fitness goals!

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Week 1

Week 2

Week 3

Week 4

First exercise warm up, 10 minutes each exercise.

Wide Grip Pull-Up

Deadlift (Barbell)

T-Bar Row

Trap Bar Power Shrug

Upright Row (Barbell)

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Pull Day

First exercise warm up, 10 minutes each exercise. 

Dip (Weighted)

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Arnold Press

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Push Day

Dip (Bodyweight)

Chest Press (Machine)

Incline Chest Press (Machine)

Shoulder Press (Machine)

High Row

Lying Reverse Fly

Reverse Bicep Curl (EZ Bar)

Upper Day

Leg Raise (Captain's Chair)

Squat (Barbell)

Leg Press (45 Degrees)

Seated Calf Raise

Leg Extension

Leg Curl

Hip Adductor (Machine)

Hip Abductor (Machine)

Leg Day

Chin-Up (Weighted)

Clean and Jerk

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Single Arm Iso Row

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Lower Day

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