Bodybuilding program 5-day detailed guide! Increase your muscle mass with daily exercises for chest, back, legs, arms and shoulders. Download as PDF and get started!
Bodybuilding Program 5 Days
This program aims to provide maximum development by working each muscle group on separate days. Training 5 days a week allows you to work muscle groups in detail and gives you recovery time. It is especially suitable for those who want advanced muscle development.
Training Days and Rest
Monday: Chest and Biceps
Tuesday: Back and Triceps
Wednesday: Legs and Core
Thursday: Shoulders and Cardio
Friday: Arms and Core
Rest Days: Saturday and Sunday
On rest days, light stretching, yoga, or low-intensity cardio is recommended.
Day 1: Chest and Biceps
Chest Movements:
Bench Press:
4 sets x 8-10 reps
Incline Dumbbell Press:
3 sets x 10-12 reps
Cable Fly:
3 sets x 12 reps
Dumbbell Pullover:
3 sets x 12 reps
Push-Up:
3 sets x max reps
Biceps Exercises:
Barbell Curl:
3 sets x 12 reps
Concentration Curl:
3 sets x 12 reps
Day 2: Back and Triceps
Back Exercises:
Deadlifts:
4 sets x 6-8 reps
Lat Pulldowns:
3 sets x 10 reps
Seated Row:
3 sets x 12 reps
Pull-Ups:
3 sets x max reps
T-Bar Row:
3 sets x 12 reps
Triceps Exercises:
Triceps Pushdowns:
3 sets x 12 reps
Overhead Triceps Extension:
3 sets x 10 reps
Day 3: Legs and Core
Leg Movements:
Squats:
4 sets x 12 reps
Leg Press:
3 sets x 10 reps
Lunges (Step-up Squats):
3 sets x 10 reps (each leg)
Romanian Deadlift (Half):
3 sets x 10 reps
Calf Raise:
4 sets x 15-20 reps
Abdominal Movements:
Plank:
3 sets x 45 seconds
Hanging Leg Raise:
3 sets x 12 reps
Russian Twist:
3 sets x 20 reps
Day 4: Shoulders and Cardio
Shoulder Movements:
Dumbbell Shoulder Press:
3 sets x 10 reps
Lateral Raise:
3 sets x 12 reps
Arnold Press:
3 sets x 12 reps
Face Pull:
3 sets x 10 reps
Front Raise:
3 sets x 12 reps
Cardio:
Treadmill or stationary bike for 20-30 minutes.
Day 5: Arms and Core
Arm Movements:
Barbell Curl (Biceps):
3 sets x 12 reps
Hammer Curl (Biceps):
3 sets x 12 reps
Close Grip Bench Press (Triceps):
3 sets x 10 reps
Dumbbell Kickback (Triceps):
3 sets x 12 reps
Abdominal Movements:
Bicycle Crunch:
3 sets x 20 reps
Mountain Climber:
3 sets x 30 seconds
Reverse Crunch:
3 sets x 15 reps
Rest Days and Their Importance
Saturday and Sunday are reserved for rest. Rest promotes muscle recovery and growth. It also reduces the risk of injury.
Easy Applicability
The program is designed to be done in the gym, but can be modified with alternative movements and equipment for those who want to do it at home. Dumbbells, resistance bands and a pull-up bar make it easier.
Conclusion
The bodybuilding program 5-day plan provides maximum development by working your muscle groups in detail. You can gain strength and reach your goals by applying the program regularly. Take action now and start the change!