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Training Program

The document outlines a 5-day training program with a weekly split focusing on different muscle groups each day. It includes specific exercises, sets, and repetitions for Push, Pull, Legs, Upper, and Lower workouts, along with progression rules for increasing weight or reps. Additionally, it recommends daily step goals and optional cardio activities to enhance fitness.

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Ethan Neal
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4 views2 pages

Training Program

The document outlines a 5-day training program with a weekly split focusing on different muscle groups each day. It includes specific exercises, sets, and repetitions for Push, Pull, Legs, Upper, and Lower workouts, along with progression rules for increasing weight or reps. Additionally, it recommends daily step goals and optional cardio activities to enhance fitness.

Uploaded by

Ethan Neal
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

5-Day Training Program Manual

Weekly Split
Day Workout
Monday Push
Tuesday Pull
Wednesday Legs
Thursday Rest / Light Cardio
Friday Upper
Saturday Lower
Sunday Rest

Monday – Push
- Bench Press – 4x6–8
- Incline Dumbbell Press – 3x8–10
- Shoulder Press – 3x8–10
- Lateral Raises – 3x12–15
- Tricep Pushdowns – 3x10–12
- Dips – 2xAMRAP

Tuesday – Pull
- Lat Pulldown – 4x8–10
- Seated Cable Row – 3x8–10
- Dumbbell Row – 3x10 each
- Face Pulls – 3x12–15
- Bicep Curls – 3x10–12
- Hammer Curls – 2x12

Wednesday – Legs
- Leg Press – 4x8–10
- Romanian Deadlift – 3x8–10
- Walking Lunges – 3x10 each
- Leg Curl – 3x10–12
- Calf Raises – 4x12–15

Friday – Upper
- Incline Bench Press – 3x8–10
- Lat Pulldown – 3x10
- Machine Chest Press – 3x10–12
- Cable Row – 3x10–12
- Lateral Raises – 3x15
- Bicep Curl + Tricep Extension Superset – 3x12

Saturday – Lower
- Squat or Hack Squat – 3x8–10
- Leg Press – 3x12
- Leg Extension – 3x12–15
- Hamstring Curl – 3x12
- Calf Raises – 4x15
- Optional: 10 min incline walk

Progression Rules
Each week, increase weight by ~5 lbs OR add 1–2 reps. Focus on controlled movement and proper
form.

Cardio & Activity


Daily steps: 8,000–10,000. Optional: 2–3x/week 10–15 min incline walk post-workout.

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