Categories5 Day

5 Day: Upper, Lower, Push, Pull, Legs

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(Download Workout Program)

Day 1: Upper Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Bench Press: 3 sets of 8-10 reps
  2. Barbell Rows: 3 sets of 8-10 reps
  3. Incline Dumbbell Press: 3 sets of 10-12 reps
  4. Pull-ups: 3 sets of 8-10 reps
  5. Cable Bicep Curls: 3 sets of 10-12 reps
  6. Skull Crushers: 3 sets of 10-12 reps

Cool-down:

  • Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 2: Lower Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Squats: 3 sets of 8-10 reps
  2. Romanian Deadlifts: 3 sets of 8-10 reps
  3. Leg Press: 3 sets of 10-12 reps
  4. Calf Raises: 3 sets of 12-15 reps
  5. Hanging Leg Raises: 3 sets of 10-12 reps

Cool-down:

  1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 3: Push

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Military Press: 3 sets of 8-10 reps
  2. Dumbbell Flyes: 3 sets of 10-12 reps
  3. Close-Grip Bench Press: 3 sets of 10-12 reps
  4. Cable Tricep Pushdowns: 3 sets of 10-12 reps
  5. Standing Dumbbell Shoulder Press: 3 sets of 8-10 reps

Cool-down:

  1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 4: Pull

Warm-up:

  1. Deadlifts: 3 sets of 8-10 reps
  2. Pull-ups: 3 sets of 8-10 reps
  3. Dumbbell Rows: 3 sets of 10-12 reps
  4. Hammer Curls: 3 sets of 10-12 reps
  5. Cable Face Pulls: 3 sets of 10-12 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 5: Legs

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Lunges: 3 sets of 8-10 reps
  2. Leg Extensions: 3 sets of 10-12 reps
  3. Leg Curls: 3 sets of 10-12 reps
  4. Glute Bridges: 3 sets of 10-12 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Note: Don’t forget to warm up before each workout and cool down with stretching exercises after each workout. Also, make sure to use proper form and technique when performing each exercise to avoid injury.