Prime 5 3.0

Introducing Prime 5 3.0, a dynamic 5-week program designed to elevate your strength and sculpt your physique through targeted workouts five days a week. Each session focuses on specific muscle groups, including back, arms, chest, and shoulders, ensuring a balanced approach to building muscle and enhancing endurance. With a mix of machine, cable, and bodyweight exercises, you'll push your limits while honing your technique. Get ready to commit to your fitness journey and see transformative results!

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Week 1

Week 2

Week 3

Week 4

Week 5

Lat Pulldown (Single Arm)

Seated Row (Cable)

Seated Wide-Grip Row (Cable)

One Arm Reverse Pec Deck

Seated Shoulder Press (Dumbbell)

Cable Crunch

Reverse Abs Crunch (Bodyweight)

Back Shoulder Abs

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Hammer Curl (Dumbbell)

Skull Crusher (Barbell)

Wrist Curls

Reverse Bicep Curl (EZ Bar)

Barbell Hold

Arms 1

Bench Press (Barbell)

One Arm Lateral Raise (Cable)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Shoulders Abs

Squat (Smith Machine)

Pause Squat

Leg Curl

Seated Calf Raise

Leg Press

Romanian Deadlift (Barbell)

Legs

Tricep-Pressdown

Arms 2

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