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5x a Week
by Yostria G
Program Description
Testing the new split system and diet
Program Overview
Level
Beginner, Novice
Goal
Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
30 minutes
Created
May 26, 2024 01:19
Last Edited
May 28, 2024 12:54
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Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
2
Seated Row (Machine)
4 Sets
8-10 Reps
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
4
Squat (Barbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
Day 1
1
Bench Press (Smith Machine)
4 Sets
8-10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
3
Chest Press (Machine)
4 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
5
Hammer Curl
4 Sets
8-10 Reps
6
Goblet Squat
4 Sets
10-12 Reps
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Front Raise
4 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
6
Leg Press (45 Degrees)
4 Sets
10-12 Reps
Day 4
1
Leg Extension
4 Sets
10-12 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
2
Hammer Curl
4 Sets
10-12 Reps
3
Wrist Curls
4 Sets
10-12 Reps
4
Seated Row (Machine)
4 Sets
10-12 Reps
5
Hanging Leg Raise
4 Sets
10-15 Reps
Day 1
1
Bench Press (Smith Machine)
4 Sets
8-10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
3
Chest Press (Machine)
4 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
5
Hammer Curl
4 Sets
8-10 Reps
6
Goblet Squat
4 Sets
10-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
2
Seated Row (Machine)
4 Sets
8-10 Reps
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
4
Squat (Barbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Front Raise
4 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
6
Leg Press (45 Degrees)
4 Sets
10-12 Reps
Day 4
1
Leg Extension
4 Sets
10-12 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
2
Hammer Curl
4 Sets
10-12 Reps
3
Wrist Curls
4 Sets
10-12 Reps
4
Seated Row (Machine)
4 Sets
10-12 Reps
5
Hanging Leg Raise
4 Sets
10-15 Reps
Day 1
1
Bench Press (Smith Machine)
4 Sets
8-10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
3
Chest Press (Machine)
4 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
5
Hammer Curl
4 Sets
8-10 Reps
6
Goblet Squat
4 Sets
10-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
2
Seated Row (Machine)
4 Sets
8-10 Reps
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
4
Squat (Barbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Front Raise
4 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
6
Leg Press (45 Degrees)
4 Sets
10-12 Reps
Day 4
1
Leg Extension
4 Sets
10-12 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
2
Hammer Curl
4 Sets
10-12 Reps
3
Wrist Curls
4 Sets
10-12 Reps
4
Seated Row (Machine)
4 Sets
10-12 Reps
5
Hanging Leg Raise
4 Sets
10-15 Reps
Day 1
1
Bench Press (Smith Machine)
4 Sets
8-10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
3
Chest Press (Machine)
4 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
5
Hammer Curl
4 Sets
8-10 Reps
6
Goblet Squat
4 Sets
10-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
2
Seated Row (Machine)
4 Sets
8-10 Reps
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
4
Squat (Barbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Front Raise
4 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
6
Leg Press (45 Degrees)
4 Sets
10-12 Reps
Day 4
1
Leg Extension
4 Sets
10-12 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
2
Hammer Curl
4 Sets
10-12 Reps
3
Wrist Curls
4 Sets
10-12 Reps
4
Seated Row (Machine)
4 Sets
10-12 Reps
5
Hanging Leg Raise
4 Sets
10-15 Reps
Day 1
1
Bench Press (Smith Machine)
4 Sets
8-10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
3
Chest Press (Machine)
4 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
5
Hammer Curl
4 Sets
8-10 Reps
6
Goblet Squat
4 Sets
10-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
2
Seated Row (Machine)
4 Sets
8-10 Reps
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
4
Squat (Barbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Front Raise
4 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
6
Leg Press (45 Degrees)
4 Sets
10-12 Reps
Day 4
1
Leg Extension
4 Sets
10-12 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
2
Hammer Curl
4 Sets
10-12 Reps
3
Wrist Curls
4 Sets
10-12 Reps
4
Seated Row (Machine)
4 Sets
10-12 Reps
5
Hanging Leg Raise
4 Sets
10-15 Reps
Day 1
1
Bench Press (Smith Machine)
4 Sets
8-10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
3
Chest Press (Machine)
4 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
5
Hammer Curl
4 Sets
8-10 Reps
6
Goblet Squat
4 Sets
10-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
2
Seated Row (Machine)
4 Sets
8-10 Reps
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
4
Squat (Barbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Front Raise
4 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
6
Leg Press (45 Degrees)
4 Sets
10-12 Reps
Day 4
1
Leg Extension
4 Sets
10-12 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
2
Hammer Curl
4 Sets
10-12 Reps
3
Wrist Curls
4 Sets
10-12 Reps
4
Seated Row (Machine)
4 Sets
10-12 Reps
5
Hanging Leg Raise
4 Sets
10-15 Reps
Day 1
1
Bench Press (Smith Machine)
4 Sets
8-10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
3
Chest Press (Machine)
4 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
5
Hammer Curl
4 Sets
8-10 Reps
6
Goblet Squat
4 Sets
10-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
2
Seated Row (Machine)
4 Sets
8-10 Reps
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
4
Squat (Barbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Front Raise
4 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
6
Leg Press (45 Degrees)
4 Sets
10-12 Reps
Day 4
1
Leg Extension
4 Sets
10-12 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
2
Hammer Curl
4 Sets
10-12 Reps
3
Wrist Curls
4 Sets
10-12 Reps
4
Seated Row (Machine)
4 Sets
10-12 Reps
5
Hanging Leg Raise
4 Sets
10-15 Reps
Day 1
1
Bench Press (Smith Machine)
4 Sets
8-10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
3
Chest Press (Machine)
4 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
5
Hammer Curl
4 Sets
8-10 Reps
6
Goblet Squat
4 Sets
10-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
2
Seated Row (Machine)
4 Sets
8-10 Reps
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
4
Squat (Barbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Front Raise
4 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
6
Leg Press (45 Degrees)
4 Sets
10-12 Reps
Day 4
1
Leg Extension
4 Sets
10-12 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
2
Hammer Curl
4 Sets
10-12 Reps
3
Wrist Curls
4 Sets
10-12 Reps
4
Seated Row (Machine)
4 Sets
10-12 Reps
5
Hanging Leg Raise
4 Sets
10-15 Reps
Day 1
1
Bench Press (Smith Machine)
4 Sets
8-10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
3
Chest Press (Machine)
4 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
5
Hammer Curl
4 Sets
8-10 Reps
6
Goblet Squat
4 Sets
10-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
2
Seated Row (Machine)
4 Sets
8-10 Reps
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
4
Squat (Barbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Front Raise
4 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
6
Leg Press (45 Degrees)
4 Sets
10-12 Reps
Day 4
1
Leg Extension
4 Sets
10-12 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
2
Hammer Curl
4 Sets
10-12 Reps
3
Wrist Curls
4 Sets
10-12 Reps
4
Seated Row (Machine)
4 Sets
10-12 Reps
5
Hanging Leg Raise
4 Sets
10-15 Reps
Day 1
1
Bench Press (Smith Machine)
4 Sets
8-10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
3
Chest Press (Machine)
4 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
5
Hammer Curl
4 Sets
8-10 Reps
6
Goblet Squat
4 Sets
10-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
2
Seated Row (Machine)
4 Sets
8-10 Reps
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
4
Squat (Barbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Front Raise
4 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
6
Leg Press (45 Degrees)
4 Sets
10-12 Reps
Day 4
1
Leg Extension
4 Sets
10-12 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
2
Hammer Curl
4 Sets
10-12 Reps
3
Wrist Curls
4 Sets
10-12 Reps
4
Seated Row (Machine)
4 Sets
10-12 Reps
5
Hanging Leg Raise
4 Sets
10-15 Reps
Day 1
1
Bench Press (Smith Machine)
4 Sets
8-10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
3
Chest Press (Machine)
4 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
5
Hammer Curl
4 Sets
8-10 Reps
6
Goblet Squat
4 Sets
10-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
2
Seated Row (Machine)
4 Sets
8-10 Reps
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
4
Squat (Barbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Front Raise
4 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
6
Leg Press (45 Degrees)
4 Sets
10-12 Reps
Day 4
1
Leg Extension
4 Sets
10-12 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
2
Hammer Curl
4 Sets
10-12 Reps
3
Wrist Curls
4 Sets
10-12 Reps
4
Seated Row (Machine)
4 Sets
10-12 Reps
5
Hanging Leg Raise
4 Sets
10-15 Reps
Day 1
1
Bench Press (Smith Machine)
4 Sets
8-10 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
3
Chest Press (Machine)
4 Sets
8-10 Reps
4
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
5
Hammer Curl
4 Sets
8-10 Reps
6
Goblet Squat
4 Sets
10-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
2
Seated Row (Machine)
4 Sets
8-10 Reps
3
Bent Over Row (Barbell)
4 Sets
8-10 Reps
4
Squat (Barbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
Day 3
1
Overhead Press (Dumbbell)
4 Sets
8-10 Reps
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Front Raise
4 Sets
10-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
6
Leg Press (45 Degrees)
4 Sets
10-12 Reps
Day 4
1
Leg Extension
4 Sets
10-12 Reps
2
Leg Curl
4 Sets
10-12 Reps
3
Shoulder Press (Machine)
4 Sets
10-12 Reps
4
Chest Fly (Machine)
4 Sets
10-12 Reps
Day 5
1
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
2
Hammer Curl
4 Sets
10-12 Reps
3
Wrist Curls
4 Sets
10-12 Reps
4
Seated Row (Machine)
4 Sets
10-12 Reps
5
Hanging Leg Raise
4 Sets
10-15 Reps