As On : 05-06-2022

This 5 day program targets Chest, Back, Legs, Shoulders, Arms, and abs, to build full body muscle. This plan is supposed to teach me to lift like pro to achieve strength. I am sure that I will not be able to finish the entire program in 6 weeks as it is prescribed and My current gym subscription is going to expire in next 7 months and I hope to be able to finish this entire program by that time.

Chest day (5 excercise)

  1. 11/4 close grip bench press – 6 rep, 4 sets
  2. Decline dumbbell bench press –  10 rep, 4 sets
  3. Single hand dumbbell bench press – 10 rep, 4 sets
  4. Incline dumbbell chest fly – 12 rep, 4 sets
  5. Close grip bench press – 15 rep, 4 sets

Back day (6 excercise)

  1. Pull up – 10 rep, 4 sets
  2. Incline dumbbell row – 10 rep, 4 sets
  3. Lat pull downs – 10 rep, 4 sets
  4. Deadlift – 12 rep, 4 sets
  5. Seated cable row – 12rep, 4 sets
  6. Behind the neck lat pull down – 12 rep, 4 sets

Leg day (8 excercise)

  1. 11/4 front squat – 12 reps, 5 sets
  2. Dumbbell lunges – 20 reps 5 sets
  3. Leg extension – 12 reps, 5 sets
  4. Romanian Deadlift – 12 reps, 4 sets
  5. Hamstring curls – 12 reps, 4 sets
  6. Seated calf raises – 12 reps, 3 sets
  7. Dumbbell calf raise – 12, reps, 3 sets

Shoulders day (5 excercise)

  1. Behind the neck press – 12 reps, 5 sets
  2. Three way raises – 12 reps, 4 sets
  3. Single arm dumbbell bench press – 12 reps, 4 sets
  4. Face pulls – 12 reps, 4 sets
  5. Cable shoulder fly – 15 reps, 4 sets

Arms and abs day (8 excercise)

  1. Incline dumbbell curls – 12 reps, 4 sets
  2. Cable triceps pushdown – 12 reps, 4 sets
  3. Dumbbell hammer curls – 12 reps, 4 sets
  4. 21s – 21 reps, 3 sets
  5. Overhead cable triceps extensions – 15 reps, 3 sets
  6. Ab rollout – 15 reps, 3 sets
  7. Russian twists – 15 reps, 3 sets
  8. Lying leg lifts – 15 reps, 3 sets

Core and Mobility everyday

  • Plank hold – 1min
  • Superman’s – 1 min
  • Mountain climbers – 30 secs
  • Downward dog – 30 secs
  • Child’s pose – 30 secs
  • Cat cow – 30 secs
  • Russian twists – 30 reps, 1 sets
  • Glutes Bridge – 30 reps, 3 sets

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