Personalized 5-Day Bodybuilding Workout Plan
This workout plan is designed for an advanced lifter aiming to build muscle and lose fat. It
incorporates compound lifts, isolation exercises, and cardio to maximize hypertrophy and caloric
expenditure. Each workout is structured for 2 hours of gym time over 5 days per week.
Day 1: Chest & Triceps
- 1. Barbell Bench Press: 4 sets of 6-8 reps
- 2. Incline Dumbbell Press: 3 sets of 8-10 reps
- 3. Cable Flyes: 3 sets of 10-12 reps
- 4. Dips (Weighted if possible): 3 sets of 10-12 reps
- 5. Tricep Pushdowns (Rope or Bar): 4 sets of 12-15 reps
- 6. Overhead Dumbbell Tricep Extension: 3 sets of 12-15 reps
- 7. Optional Cardio: 15-20 minutes of incline walking or cycling
Day 2: Back & Biceps
- 1. Deadlifts: 4 sets of 5-6 reps
- 2. Pull-Ups (Weighted if possible): 4 sets of 8-10 reps
- 3. Barbell Rows: 4 sets of 6-8 reps
- 4. Seated Cable Rows: 3 sets of 10-12 reps
- 5. Barbell or Dumbbell Bicep Curls: 4 sets of 12-15 reps
- 6. Hammer Curls: 3 sets of 12-15 reps
- 7. Optional Cardio: 15-20 minutes of rowing machine
Day 3: Rest or Active Recovery
- Light stretching, yoga, or a 30-minute walk.
Day 4: Legs
- 1. Squats: 4 sets of 6-8 reps
- 2. Romanian Deadlifts: 4 sets of 8-10 reps
- 3. Leg Press: 3 sets of 10-12 reps
- 4. Walking Lunges: 3 sets of 12-15 steps per leg
- 5. Calf Raises (Seated or Standing): 4 sets of 15-20 reps
- 6. Optional Cardio: 15-20 minutes on the stairmaster
Day 5: Shoulders & Abs
- 1. Overhead Barbell Press: 4 sets of 6-8 reps
- 2. Lateral Raises: 4 sets of 12-15 reps
- 3. Rear Delt Flyes (Dumbbell or Machine): 4 sets of 12-15 reps
- 4. Shrugs (Dumbbell or Barbell): 4 sets of 12-15 reps
- 5. Hanging Leg Raises: 4 sets of 12-15 reps
- 6. Plank: 3 sets of 60 seconds
- 7. Optional Cardio: 15-20 minutes of elliptical or bike
Day 6: Rest or Active Recovery
- Light stretching, yoga, or swimming.
Day 7: Full-Body (Optional)
- 1. Power Cleans: 3 sets of 5 reps
- 2. Front Squats: 3 sets of 8-10 reps
- 3. Pull-Ups: 3 sets of 8-10 reps
- 4. Push-Ups: 3 sets of 20 reps
- 5. Burpees: 3 sets of 15 reps
