8/12/2019 5 Day Bodybuilding Workout Schedule
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5 Day Bodybuilding Workout Schedule
The following schedule is for those of you aspiring bodybuilders
who can devote 5 weekdays to your gym routine.
Follow this schedule to hit hard each major body part once each
week.
As with all schedules, feel free to make adjustments here for
your specific goals.
Monday: Chest and tricepsChest:1. Incline dumbbell press-
4 sets of 15, 12, 10, 8 reps.
2. Flatbench barbell press-
4 sets of 12, 10, 10, 8 reps.
3. Incline dumbbell flies-
3 sets of 12, 10, 8 reps.
4. Cable crossoers-
2 sets of 15, 12 reps.
Triceps:1. !ushdo"ns-
4 sets of 15, 12, 10, 8 reps.
2. #ent-oer cable e$tensions usin% a rope-3 sets of 15, 12, 10
reps.
3. &umbbell 'ic'bac's-
3 sets of 15, 12, 10 reps.
Tuesday: Back and bicepsBack:1. (at machine pulldo"ns to the
front-
4 sets of 15, 12, 10, 8 reps.
2. Close %rip pulldo"ns to the front-
4 sets of 15, 12, 10, 8 reps.
3. )eated cable ro"s-
4 sets of 15, 12, 10, 8 reps.
4. *+per-e$tensions-
3 sets of 18, 18, 18 reps.
Biceps:
1. Incline dumbbell curls-
4 sets of 15, 12, 12, 10 reps.
2. )tandin% barbell curls-
4 sets of 15, 10, 8, reps.
Wednesday: Cardio and absCardio:
1. 30-45 min. of bi'e, treadmill or
tairmaster.Abs:1. Crunches-
3 sets of 50, 50, 50 reps.
2. (e% raises-
3 sets of 25, 20, 20 reps.
Thursday: Legs
1. )uats-
5 sets of 15, 15, 12, 10, 8 reps.
2. (e% e$tensions-
4 sets of 15, 12, 12, 10 reps.
3. (un%es-
4 sets of 15, 12, 10, 10 reps.
4. (e% curls for hamstrin%s-
4 sets of 15, 12, 12, 10 reps.
5. )tandin% calf raises-
4 sets of 18, 18, 15, 12 reps.
Friday: Shoulders/bicepsor triceps superset
Shoulders:1. /ilitar+ barbell press behind the nec'-
4 sets of 15, 12, 10, 8 reps.
2. )tandin% side laterals-
4 sets of 15, 12, 12, 10 reps.
3. pri%ht ro"s "ith barbell-
3 sets of 12, 12, 10 reps.
4. )eated bent oer dumbbell laterals-
4 sets of 15, 15, 12, 12 reps.
Biceps or triceps superset:1. ricep pushdo"ns on cable machine
superse
"ith barbell curls-
4 sets of 15, 12, 12, 10 reps.
2. )eated dumbbell e$tension superset "ith
dumbbell hammer curls-
3 sets of 5, !, !, " reps
#ow, split the bodyparts into a 5 day split$
8/12/2019 5 Day Bodybuilding Workout Schedule
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day $ legs
day !$ chest % shoulders
day 3$ back and trapsday &$ arms and abs
day 5$ off
#ow, impose a heavy'light alteration on top of this, for a " day
micro'cycle$
day $ legs ()A*+
day !$ chest % shoulders -(Tday 3$ back % traps ()A*+
day &$ arms -(T
day 5$ offday $ legs -(T
day !$ chest % shoulders ()A*+
day 3$ back -(Tday &$ arms ()A*+
day 5$ off
()A*+ / ""0 effort, trying for new best set
-(T / 150 of the weight used on the previous heavy day
#ow that you have the miscro'cycel, here is how to organi2e
these into a macro cycle$
At the start of your training cycle, choose weights for your
initial heavy days that allow you to get '! reps
omfortably.
Then$ each heavy day, try as hard as possible to increase your
reps on each hard set 4you do hard sets per bodypar
ecall6. +ou will need to keep a small training log to keep track
of previous performance. Try to maintain the same
form fom day to day'''don7t get more reps by getting sloppy.
)very time you reach ! reps, in your ne8t heavy day for that
set, increase the weight, but by as little as possible 45
ncrements, or even !.5 if you have .!5 lb plates69 that will knock
the reps back down to around or so the ne8t tim
:n your light days, just mimic your previous heavy set in terms
of reps, but use only 150 of the weight. :n these d
focus on your form, move through the workout more ;uickly, and
do not ta8 the muscle. A decent pump and tiny bu
s all you should get.
f your muscles are still sore on their light day, that is fine
and to be e8pected. -f a muscle is still sore on its ne8t hea
day, insert a day off.
