Shreddy 5 Day Custom v5

This is a program suitable for novice through advanced lifters. Relatively low volumes at 10-12 sets per week per muscle group. The program can be used for bulk, cutting or maintenance phases. Sets are to be done near failure unless otherwise stated.

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Week 1

Week 2

Week 3

Week 4

Week 5

Romanian Deadlift (Barbell)

Seated Calf Raise

Single Leg Press

Single-Leg Leg Curl

Reverse Nordic Curl

Hip Adductor (Machine)

Day 3

Bench Press (Barbell)

Lat Pulldown (Close Grip)

T-Bar Row

Chest Fly (Cable)

Straight Arm Pulldown

Lateral Raise (Cable)

Day 1

Seated Military Press (Barbell)

Preacher Curl (EZ Bar)

Single Arm Overhead Tricep Extension

Lateral Raise (Dumbbell)

Hammer Curl (Dumbbell)

Wrist Curls

Behind The Back Lateral Raise (Cable)

Day 2

Incline Bench Press (Smith Machine)

Pull-Up (Weighted)

Bench Press (Dumbbell)

Seated Row (Cable)

Lat Pulldown (Single Arm)

Day 4

Hatfield Squat (Safety Squat Bar)

Hip Thrust (Barbell)

Leg Extension

Lying Leg Curl

Hip Abductor (Machine)

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Day 5

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