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When I’m specifically trying to gain strength or size through my entire body, I rotate through this 5-day workout routine.

In this article:

  1. Day 1: Chest
  2. Day 2: Back
  3. Day 3: Legs
  4. Day 4: Arms
  5. Day 5: Shoulders

5 Day Weekly Workout Routine

When I prescribe workouts for my clients, I always make sure I’ve done each and every one of the exercises as well as the routine itself to make sure it works the muscles I want to be working, to make sure it’s set at the proper difficulty, and to make sure I’ve done a run through for when questions arise. I do change up my workout routines from time to time, but in general, my weight training stays relatively consistent.

Based on the American College of Sports Medicine (ACSM) guidelines for resistance training, if you’re trying to gain strength or size, it’s ideal to hit each major muscle group at least twice a week. Major muscle groups include chest, core, arms, shoulders, back, and legs. Because of these guidelines, I have a couple of different routines I go through. Below is one of my primary weekly routines.

Day 1: Chest

  • Bench press: 5 sets of 6-10 reps
  • Decline press: 5 sets of 6-10 reps
  • Incline dumbbell press: 5 sets of 6-10 reps
  • Cable superset – all exercises below are done one after the other with no rest until all 3 are complete:

– High cable flies: 8-12 reps
– Middle cable flies: 8-12 reps
– Low cable flies: 8-12 reps

Day 2: Back

  • Pull-ups: 5 sets of 8-10
  • Dumbbell rows: 5 sets of 6-10 reps each arm
  • Lat pulldowns: 5 sets of 8-10 reps
  • Barbell rows: 5 sets of 6-10 reps
  • Face pulls: 3 sets of 10-15 reps
  • Straight arm pushdowns: 3 sets 10-15 reps

Day 3: Legs

  • Squats: 5 sets of 6-10 reps
  • Deadlifts: 5 sets of 6-10 reps
  • Lunges: 4 sets of 8-12 reps each leg
  • Leg press: 4 sets of 8-12 reps
  • Straight leg deadlift: 4 sets of 8-12 reps
  • Steps ups: 3 sets of 10 reps – superset with:

– Box jumps: 3 sets of 30 seconds

Day 4: Arms

  • Traditional dumbbell curls: 3 sets of 8-12 reps – superset with:

–  Triceps extension: 3 sets of 10-15 reps

  • Hammer curls: 3 sets of 8-12 reps – superset with:

– Reverse grip triceps cable pushdowns: 3 sets of 8-12 reps

  • Wide grip barbell curls: 3 sets of 8-12 reps – superset with:

– Normal grip triceps cable pushdowns: 3 sets of 8-12 reps

  • Preacher curls: 3 sets of 8-12 reps – superset with:

– Skull crushers: 3 sets of 8-12 reps

  • 21s curls (7 bottom to middle, 7 middle to top, 7 full curls): 3 sets of 21 total – superset with:

– Triangle triceps pushdowns: 3 sets to failure

– Start with a high weight, and decrease weight after each set of failure

Day 5: Shoulders

  • Shoulder press: 5 sets of 6-10
  • Forward raise: 4 sets 8-12
  • Lateral raise: 4 sets of 8-12
  • Reverse flies: 4 sets of 8-12
  • Upright rows: 4 sets of 8-12
  • Scaption raise: 4 sets of 8-12
  • Reverse peck deck flies: 4 sets of 8-12

 

Know a simple trick to get workout motivation in the video below:

In addition to my weekly routine of weight training, all of my lifting is followed up by at least 20 minutes of cardio. I’ll generally do HIIT training if it’s only 20-25 minutes of cardio. Anything that hits 30 minutes of cardio generally entails more steady-state cardio. I aim to get at least 2 miles on the treadmill during my cardio sessions.

Complete this weekly routine, take your supplements, and watch your body put on muscle and lose body fat week by week. Tell us about your journey in the comments below.

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