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Day 1: Chest and Triceps
This day targets your pushing muscles: chest and triceps. These muscle groups work together in most pressing movements, so training them on the same day can boost efficiency and growth.
Warm-Up:
- 5–10 minutes of light cardio (treadmill or bike)
- Dynamic stretches for the shoulders and chest
Workout:
- Barbell Bench Press — 4 sets of 8–10 reps
- Incline Dumbbell Press — 4 sets of 8–10 reps
- Chest Dips — 3 sets of 10–12 reps
- Cable Chest Flyes — 3 sets of 12–15 reps
- Tricep Pushdowns — 3 sets of 10–12 reps
- Overhead Dumbbell Tricep Extension — 3 sets of 10–12 reps
- Close-Grip Bench Press — 3 sets of 8–10 reps
Cooldown:
Light stretches for the chest and triceps.
Day 2: Back and Biceps
Focus on pulling movements that engage the back and biceps, improving your posture and building that desirable V-taper shape.
Warm-Up:
- 5–10 minutes of light cardio
- Dynamic back and shoulder stretches
Workout:
- Deadlifts — 4 sets of 6–8 reps
- Pull-Ups — 4 sets of 8–10 reps (use an assist machine if needed)
- Barbell Rows — 4 sets of 8–10 reps
- Seated Cable Rows — 3 sets of 10–12 reps
- Lat Pulldowns — 3 sets of 10–12 reps
- Barbell Bicep Curls — 3 sets of 10–12 reps
- Hammer Curls — 3 sets of 10–12 reps
Cooldown:
Stretch your back and biceps to promote flexibility and reduce soreness.
Day 3: Legs
Leg day is essential for building overall strength and mass. By hitting the quads, hamstrings, and glutes, you’ll develop a solid foundation for your entire body.
Warm-Up:
- 5–10 minutes on the stationary bike
- Leg dynamic stretches
Workout:
- Squats — 4 sets of 8–10 reps
- Leg Press — 4 sets of 10–12 reps
- Romanian Deadlifts — 4 sets of 8–10 reps
- Lunges — 3 sets of 10–12 reps per leg
- Leg Extensions — 3 sets of 12–15 reps
- Hamstring Curls — 3 sets of 12–15 reps
- Calf Raises — 4 sets of 15–20 reps
Cooldown:
Stretch your quads, hamstrings, and calves.
Day 4: Shoulders and Abs
This day emphasizes shoulder development for a broader look and includes core exercises to build abdominal strength and stability.
Warm-Up:
- 5–10 minutes of light cardio
- Dynamic shoulder stretches
Workout:
- Overhead Barbell Press — 4 sets of 8–10 reps
- Lateral Raises — 4 sets of 10–12 reps
- Front Raises — 3 sets of 10–12 reps
- Arnold Press — 3 sets of 10–12 reps
- Face Pulls — 3 sets of 12–15 reps
- Weighted Decline Sit-Ups — 3 sets of 15–20 reps
- Planks — 3 sets of 1-minute holds
Cooldown:
Stretch your shoulders and abs.
Day 5: Full-Body Compound Lifts
To wrap up the week, focus on compound movements that engage multiple muscle groups. This day will enhance your strength and coordination.
Warm-Up:
- 5–10 minutes of light cardio
- Full-body dynamic stretches
Workout:
- Barbell Squats — 4 sets of 6–8 reps
- Deadlifts — 4 sets of 6–8 reps
- Bench Press — 4 sets of 8–10 reps
- Pull-Ups or Chin-Ups — 4 sets of 8–10 reps
- Overhead Press — 4 sets of 8–10 reps
- Dumbbell Farmer’s Walk — 3 sets of 30-second walks
Cooldown:
Stretch all major muscle groups worked during the session.
Tips for Success:
- Rest & Recovery: Take the weekends to rest or engage in light active recovery like walking, yoga, or swimming.
- Progressive Overload: Gradually increase the weight or reps every week to challenge your muscles and avoid plateaus.
- Nutrition: Fuel your body with protein, complex carbs, and healthy fats to support muscle growth and recovery.
- Sleep: Aim for 7–9 hours of quality sleep each night to optimize recovery.
- Consistency: Stick to this schedule for at least 8–12 weeks to see noticeable strength and muscle gains.
Try Kiwi Fitness for personalized workouts and supporting videos.
This 5-day workout plan provides a solid framework for anyone looking to build muscle and increase strength. Feel free to modify exercises based on your preferences or fitness level, and remember that the key to success is consistency and effort. Happy lifting!
