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Workout Plan

The document outlines a 5-day workout plan focusing on different muscle groups each day, including exercises for chest, triceps, back, biceps, legs, shoulders, and core. It also provides lean bulk dietary guidelines specifying protein, carbohydrate, fat intake, and caloric surplus recommendations. Each workout includes specific exercises with set and rep ranges to follow.

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mrvanced09
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3 views6 pages

Workout Plan

The document outlines a 5-day workout plan focusing on different muscle groups each day, including exercises for chest, triceps, back, biceps, legs, shoulders, and core. It also provides lean bulk dietary guidelines specifying protein, carbohydrate, fat intake, and caloric surplus recommendations. Each workout includes specific exercises with set and rep ranges to follow.

Uploaded by

mrvanced09
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

Day 1 - Chest + Triceps + Core

Chest
1. Flat Barbell Bench Press - 4 sets × 8-10 reps
2. Incline Dumbbell Press - 3 sets × 10-12 reps
3. Cable Fly (or Dumbbell Fly) - 3 sets × 12-15 reps
Triceps
4. Rope Pushdown - 3 sets × 10-12 reps
5. Overhead Dumbbell Extension - 3 sets × 12-15 reps
Core
6. Hanging Leg Raises - 3 sets × 15 reps
7. Plank - 3 rounds × 45 sec hold
Day 2 - Back + Biceps
Back
1. Lat Pulldown - 4 sets × 8-10 reps
2. Seated Cable Row (or One Arm Dumbbell) - 3 sets × 10-12 reps
3. Face Pulls - 3 sets × 15 reps
Biceps
4. Barbell Curl - 3 sets × 10-12 reps
5. Dumbbell Hammer Curl - 3 sets × 12-15 reps
Day 3 - Legs + Core
Legs
1. Squats (Bodyweight or Barbell) - 4 sets × 8-10 reps
2. Leg Press - 3 sets × 12 reps
3. Lunges - 3 sets × 12 reps per leg
4. Leg Curl (Hamstring Focus) - 3 sets × 15 reps
5. Standing Calf Raises - 3 sets × 20 reps
Core
6. Cable Crunch - 3 sets × 15 reps
7. Side Plank - 2 sets per side × 30-40 sec hold
Day 4 - Shoulders + Arms (Biceps + Triceps)
Shoulders
1. Overhead Dumbbell Press - 4 sets × 10 reps
2. Lateral Raise - 3 sets × 12-15 reps
3. Rear Delt Fly - 3 sets × 12-15 reps
Arms
4. Close-Grip Bench Press - 3 sets × 10-12 reps
5. Preacher Curl - 3 sets × 10-12 reps
6. Cable Tricep Kickbacks - 3 sets × 15 reps
Day 5 - Upper Body (Chest + Back) + Core
Chest
1. Incline Barbell Bench Press - 3 sets × 8-10 reps
2. Dumbbell Fly - 3 sets × 12-15 reps
Back
3. Pull-Ups or Assisted Pull-Ups - 3 sets × 8-10 reps
4. T-Bar Row - 3 sets × 10-12 reps
Core
5. Reverse Crunch - 3 sets × 15 reps
6. Ab Wheel Rollout (or Plank) - 3 sets × 12 reps / 45 sec hold
Lean Bulk Guidelines
• Protein: 1.6-2.2g/kg
• Carbs: 2-3g/kg
• Fats: 0.5g/kg
• Caloric Surplus: 250-500 kcal above maintenance

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