Program Description
Do what Khubza said and become a strong kebab. Last exercise of each day is 5x10. Day 3 Lat raises optional. Maybe hamstring curl first
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 15, 2024 11:01
- Last EditedJun 18, 2025 11:36

Summary
Transform your strength training with the Mahmut 5x5 program, a focused 12-week journey designed for serious lifters. Train three days a week with a powerful combination of compound and isolation exercises, including barbell bench presses and squats, to build muscle and enhance overall strength. Each session is structured to maximize intensity and effectiveness, ensuring you push your limits and achieve your fitness goals. Get ready to elevate your performance and see real results!
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
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
Dip (Assisted)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Dip (Assisted)
3
5 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
5 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Bicep Curl (Dumbbell)
5
10 reps
-
4
Hammer Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Overhead Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Leg Extension
5
5 reps
-
3
Hamstring Curl
5
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown5 Sets
5 Reps
-
2
Bent Over Row (Barbell)5 Sets
5 Reps
-
3
Bicep Curl (Dumbbell)5 Sets
10 Reps
-
4
Hammer Curl3 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)5 Sets
5 Reps
-
3
Dip (Assisted)3 Sets
5 Reps
-
4
Tricep Pushdown (Cable)5 Sets
10 Reps
-
Day 3
1
Squat (Barbell)5 Sets
5 Reps
-
2
Leg Extension5 Sets
5 Reps
-
3
Hamstring Curl5 Sets
10 Reps
-
4
Overhead Press (Barbell)3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)5 Sets
10 Reps
-