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5-Day Strength Training Program

The document outlines a 5-day training program focusing on different muscle groups each day. Day 1 targets push muscles (chest, shoulders, triceps), Day 2 focuses on pull muscles (back, rear delts, biceps), Day 3 combines chest and back, Day 4 is dedicated to legs, and Day 5 emphasizes shoulders and arms. Each day includes specific exercises with recommended sets and repetitions.

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mohsinow73
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5 views2 pages

5-Day Strength Training Program

The document outlines a 5-day training program focusing on different muscle groups each day. Day 1 targets push muscles (chest, shoulders, triceps), Day 2 focuses on pull muscles (back, rear delts, biceps), Day 3 combines chest and back, Day 4 is dedicated to legs, and Day 5 emphasizes shoulders and arms. Each day includes specific exercises with recommended sets and repetitions.

Uploaded by

mohsinow73
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

TRAINING PROGRAM – 5 DAYS (English Version)

DAY 1 – PUSH (Chest, Shoulders, Triceps)

1) Bench Press — 4×6–8

2) Incline Dumbbell Press — 4×8–10

3) Cable Fly (Upper focus) — 3×12–15

4) Machine Shoulder Press — 3×8–10

5) Lateral Raises — 3×12–15

6) Rope Tricep Pushdown — 3×12–15

7) Overhead Dumbbell Extension — 2×10–12

DAY 2 – PULL (Back, Rear Delts, Biceps)

1) Deadlift or Rack Pull — 3×5–6

2) Lat Pulldown — 4×8–10

3) Seated Row — 3×10–12

4) Chest-Supported Row — 3×10–12

5) Face Pulls — 3×12–15

6) Incline Dumbbell Curl — 3×8–10

7) Hammer Curl — 3×10–12

DAY 3 – CHEST + BACK (Width + Upper Chest focus)

1) Incline Bench Press — 4×6–8

2) Cable Upper Chest Fly — 3×12–15

3) Chest Dips — 3×8–12

4) Wide-Grip Pull-Up or Pulldown — 4×6–10

5) Straight-Arm Pulldown — 3×12–15

6) Dumbbell Row — 3×10–12


REST DAY

DAY 4 – LEGS (Updated & Expanded)

1) Back Squat — 4×6–8

2) Romanian Deadlift — 4×8–10

3) Leg Press — 3×10–12

4) Lunges — 3×10 each leg

5) Leg Extension — 3×12–15

6) Hamstring Curl — 3×12–15

7) Standing Calf Raise — 4×10–12

8) Seated Calf Raise — 3×12–15

DAY 5 – SHOULDERS + ARMS (Balanced)

SHOULDERS:

1) Overhead Press — 4×6–8

2) Lateral Raises — 3×12–15

3) Rear-Delt Cable Fly — 3×12–15

BICEPS (Peak focus):

4) Incline Dumbbell Curl — 3×8–10

5) Preacher Curl — 3×10–12

6) High Cable Curl — 2–3×12–15

TRICEPS (Long head focus):

7) Overhead DB Extension — 3×8–10

8) Rope Pushdown — 3×12–15

9) Single-Arm Cable Kickback — 2×12–15

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