5-DAY GYM ROUTINE (Lean & Athletic Build)

This novice-friendly training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy-to-follow workouts that gradually increase in intensity, making sure that you see progress without feeling overwhelmed.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Push Up

Day 1 – PUSH

Lat Pulldown

Seated Row (Cable)

Bent Over Row (Barbell)

Face Pull

Plank

Day 2 – PULL

Goblet Squat

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Day 3 – LEGS + CORE

Sauna

Walk

Stretching

Day 4 – ACTIVE RECOVERY

Pull-Up (Weighted)

Bench Press (Dumbbell)

Dumbbell Row

Overhead Press (Barbell)

Farmer's Walk (Weighted)

Hanging Leg Raise

Day 5 – UPPER BODY STRENGTH

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