Solid A$$ 5 days plan

Transform your lower body with the Solid A$$ 5-Day Plan, an 8-week program designed to sculpt and strengthen your glutes and legs. This comprehensive routine incorporates a mix of barbell and machine exercises, including squats, deadlifts, and leg curls, ensuring you hit every muscle group effectively. With five training days each week, you'll build power and endurance while pushing your limits. Get ready to see real results and feel confident in your strength!

This solid plan is created by the goat 🐐

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lying Leg Curl

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Standing Calf Raise

Cable Crunch

Legz

Deadlift (Barbell)

Lat Pulldown

T-Bar Row

High Row

Face Pull

Single Arm Rear Delt Fly (Cable)

Bicep Curl (Barbell)

Pull

Bench Press (Barbell)

Shoulder Press (Machine)

Chest Fly (Machine)

Cable Crossover

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Tricep Kickback

Push

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Seated Row (Machine)

Upright Row (Barbell)

Shrug (Dumbbell)

Upper

Tricep Rope Push Down (Cable)

Incline Curl (Dumbbell)

Bench Press (Close Grip)

Preacher Curl (Dumbbell)

Overhead Extension (Dumbbell)

Hammer Curl

Wrist Curls

Arms

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