5-Day Torso and Leg Workout Plan
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ScribdTranslations5-Day Torso and Leg Workout Plan
Translated by
ScribdTranslationsDAY 1 TORSO HYPERTROPHY
EXERCISE SERIES REPEATS
Military Press 3-5 6-10
Chin-Ups 3-5 6-10
Inclined Press 2-3 8-12
Remo Sitting 2-3 8-12
Facepulls 2-3 6-10
Bicep Exercise (the one that you like the most)
2-3 10-15
like and work)
Triceps Exercise (the one you like the most)
2-3 10-15
Like and work
DAY 2: LEG STRENGTH
EXERCISE REPEATED SERIES
Deep Squat 3-5 3-5
Deadlift 2-3 3-5
Curl Femoral 2-3 6-10
Unilateral Horizontal Press (to a
2-3 8-10
leg
Calf exercise 2-3 12-15
Calf Exercise 2-3 10-12
I recommend calf exercises to be done with the legs straight and
another with the legs bent.
DAY 3: TORSO STRENGTH
EXERCISE SERIES REPS
Military Press 3-5 3-5
Chin-Ups 3-5 3-5
Banking Press 2-3 6-10
Dumbbell Row 4 6-10
Face pulls 3 6-10
DAY 4 LEG HYPERTROPHY
EXERCISE SERIES REPEATS
Deep Squat 3-5 8-12
Romanian Deadlift 3-5 8-12
Quadriceps Press 2-3 10-15
Leg Curl 2-3 10-15
Calf Exercise 3 8-12-15
Calf Exercise 3 8-12
DAY 5: OPTIONAL EXTRA DAY (WE FOCUS ON THE
PARTS THAT WE WANT TO DEVELOP MORE, IF YES
DO YOU WANT TO CHANGE ANY EXERCISE OR TRY ONE
NEW HERE YOU CAN DO IT
EXERCISE SERIES REPETITIONS
Military Press 2-3 8-12
Lateral Raises 2-4 10-12
Facepulls 2-3 12-15
Bicep Exercise 2-3 10-12
Triceps Exercise 2-3 10-12
WEIGHT PROGRESSION
A very simple progression is followed. If an exercise states 3-5 sets of 3-5 reps, it will be done
exercise with a weight that we can do 3 x 3. We will progress until we can do 3 x 5.
Then we will add a series (without increasing the weight) and we will do the exercise until we can do it.
4×5. We add one more set without moving the weight until we can do 5×5. At that moment,
we increase the weight and return to 3×3 and we progress again to 3×5, 4×5, 5×5……
DOWNLOAD
This routine is intense, and it's worth planning the downloads. Every 5-7 weeks a download is
advisable, reducing the weight by 30% and the sets by 30% as well. That is, if you were doing 5 sets of a
With 100 kg, you will do 3 sets with 70 kg. When you resume your normal routine, you will not continue where you left off.
you left, but in a session prior to the last one before the download. If you see that you need it
the most frequent downloads, you will do.
PRIORITIZE MUSCLES
This routine can be adapted to anyone. If your weak point is your back, we will start
for back always, and on the extra day we will add one or two back exercises, depending on
case. If the priority is the leg, we will start the routine with legs, so on Saturday we can
dedicate it to leg day without overlapping two leg days in a row, etc....