Radu's 5 Day Split - High Rep

by Radu Antoniu

Program Description

Build muscle and strength

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
50 minutes
Created
Jun 17, 2025 06:44
Last Edited
Jun 17, 2025 08:13

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Front Squat (Paused)

3

10 reps

-

2

Romanian Deadlift (Landmine)

3

15 reps

-

3

Weighted Spanish Squat

3

15 reps

-

4

Leg Curl

3

20 reps

-

5

Straight Leg Calf Raise

3

30 reps

-

6

Abs Crunch (Machine)

3

15 reps

-

Day 2

1

Incline Bench Press (Smith Machine)

3

10 reps

-

2

Chest Supported Row (Machine)

3

12 reps

-

3

Chest Press (Machine)

3

15 reps

-

4

Lat Pulldown

3

10 reps

-

5

Face Pull

3

20 reps

-

Day 3

1

Overhead Press (Barbell)

2

8 reps

-

2

Seated Overhead Press (Smith Machine)

2

10 reps

-

3

Bicep Curl (Barbell)

3

12 reps

-

4

Skull Crusher (Barbell)

3

12 reps

-

5

Bicep Curl (Cable)

3

12 reps

-

6

Cuban Press

3

20 reps

-

7

Tricep Pushdown (Cable)

3

12 reps

-

Day 4

1

Hip Thrust (Machine)

3

20 reps

-

2

Leg Press

3

15 reps

-

3

Leg Curl

3

20 reps

-

4

Candlestick Leg Raises

3

10 reps

-

Day 5

1

Shrug (Smith Machine)

3

20 reps

-

2

Chin-Up (Weighted)

3

8 reps

-

3

Bench Press (Close Grip)

3

12 reps

-

4

Seated Row (Cable)

3

10 reps

-

5

Landmine Press

3

15 reps

-

6

Cuban Press

3

20 reps

-

Day 1

1

Front Squat (Paused)

3 Sets

10 Reps

-

2

Romanian Deadlift (Landmine)

3 Sets

15 Reps

-

3

Weighted Spanish Squat

3 Sets

15 Reps

-

4

Leg Curl

3 Sets

20 Reps

-

5

Straight Leg Calf Raise

3 Sets

30 Reps

-

6

Abs Crunch (Machine)

3 Sets

15 Reps

-

Day 2

1

Incline Bench Press (Smith Machine)

3 Sets

10 Reps

-

2

Chest Supported Row (Machine)

3 Sets

12 Reps

-

3

Chest Press (Machine)

3 Sets

15 Reps

-

4

Lat Pulldown

3 Sets

10 Reps

-

5

Face Pull

3 Sets

20 Reps

-

Day 3

1

Overhead Press (Barbell)

2 Sets

8 Reps

-

2

Seated Overhead Press (Smith Machine)

2 Sets

10 Reps

-

3

Bicep Curl (Barbell)

3 Sets

12 Reps

-

4

Skull Crusher (Barbell)

3 Sets

12 Reps

-

5

Bicep Curl (Cable)

3 Sets

12 Reps

-

6

Cuban Press

3 Sets

20 Reps

-

7

Tricep Pushdown (Cable)

3 Sets

12 Reps

-

Day 4

1

Hip Thrust (Machine)

3 Sets

20 Reps

-

2

Leg Press

3 Sets

15 Reps

-

3

Leg Curl

3 Sets

20 Reps

-

4

Candlestick Leg Raises

3 Sets

10 Reps

-

Day 5

1

Shrug (Smith Machine)

3 Sets

20 Reps

-

2

Chin-Up (Weighted)

3 Sets

8 Reps

-

3

Bench Press (Close Grip)

3 Sets

12 Reps

-

4

Seated Row (Cable)

3 Sets

10 Reps

-

5

Landmine Press

3 Sets

15 Reps

-

6

Cuban Press

3 Sets

20 Reps

-