My 5 Day Workout

Xenoseal

Member
I've been lifting on and off for the last 4 years. I do some very intense workouts. If I can not complete the target reps, I keep going with my spotters help. For incline bench week 1 - high angle, week 2 - mid angle, and then back to week 1. I also change up my workout about every 6 weeks so I don't hit a plateau.


This is NOT for beginning lifters.

Monday: Chest/Shoulders/Triceps

Chest:
*Power Benching (Grip - Wide)
1x3 - 50% Max
1x3 - 60% Max
1x3 - 70% Max
1x3 - 80% Max
1x2 - 90% Max
1x4 - 70% Max
1x6 - 60% Max

*Chest Flys
2x8 - 30lb dumbells
2x6 - 35lb dumbells
2x4 - 40lb dumbells

*Decline Bench (Grip - Wide)
2x5 - 50% Max
2x5 - 60% Max
1x8 - 40% Max

*Incline Flys
2x8 - 30lb dumbells
2x6 - 35lb dumbells
2x4 - 40lb dumbells

*Incline Bench (Grip - Wide)
2x5 - 60% Max (High Angle)
2x5 - 70% Max (High Angle)
1x8 - 50% Max (High Angle)

Shoulders:
*Military Press (Grip - Wide)
2x6 - 50% Max (Behind Head x1, Infront Head x1)
2x4 - 60% Max (Behind Head x1, Infront Head x1)
2x3 - 70% Max (Behind Head x1, Infront Head x1)

*Push Press (Grip - Shoulder Width)
2x5 - 50% Jerk Max
2x4 - 60% Jerk Max
2x3 - 70% Jerk Max

*Shoulder Flys
1x12 - 20lb dumbells (Front Deltoid)
1x12 - 20lb dumbells (Middle Deltoid)
1x12 - 20lb dumbells (Back Deltoid)
1x6 - 25lb dumbells (Front Deltoid)
1x6 - 25lb dumbells (Middle Deltoid)
2x8 - 25lb dumbells (Back Deltoid)

Triceps
*Close Grip Bench (Grip - Nipple Width)
2x8 - 50% Max
2x6 - 60% Max
2x4 - 65% Max

*Skull Crushers - (Curl Bar - Modified)
3x10 - 55lbs
2x5 - 65lbs

*Weighted Dips
2x8 - 45lbs
2x4 - 90lbs

*Tricep Pushdown
1x? - 150lbs To Failure
1x? - 130lbs To Failure
1x? - 110lbs To Failure
1x? - 90lbs To Failure

*Sit-ups
4x50

*Leg Lifts
3x50

*Twists (For Obleeks {sp?})
2x75

Tuesday: Legs

Quadricepts:
*Leg Extentions
3x10 - 50% Max
3x8 - 60% Max
3x6 - 70% Max
2x4 - 80% Max

Hamstrings:
*Leg Curls
3x10 - 50% Max
3x8 - 60% Max
3x6 - 70% Max
2x4 - 80% Max

*Straight Leg Deadlift
2x10 - Light Weight
2x5 - Moderate Weight

Squats:
*Front Squats
2x4 - 60% Max (Wide Stance, Feet Outward)
2x4 - 70% Max (Wide Stance, Feet Outward)
2x4 - 60% Max (Shoulder Stance, Feet Straight)
2x4 - 70% Max (Shoulder Stance, Feet Straight)
2x4 - 60% Max (Narrow Stance, Feet Inward)
2x4 - 70% Max (Narrow Stance, Feet Inward)

*Back Squats
2x4 - 60% Max (Shoulder Stance, Feet Straight)
2x4 - 70% Max (Shoulder Stance, Feet Straight)
2x4 - 80% Max (Shoulder Strance, Feet Straight)

Calves:
*Standing Calf Raise - Modified
3x20 - Heavy Weight

*Seated Calf Raise
3x? - Heavy Weight - To Failure

*Reverse Calf Raise
2x20 - Medium Weight

Wedsday: Back/Biceps/Forearms

Back:
*Lat Pulls
4x6 - 60% Max (2x Behind Head, 2x Infront Head)
4x6 - 70% Max (2x Behind Head, 2x Infront Head)
2x4 - 80% Max (2x Behind Head, 2x Infront Head)

*Bent Row
2x8 - 70% Max
2x6 - 80% Max

*Dumbell Row
2x6 - 60lb dumbells (Right Arm)
2x6 - 60lb dumbells (Left Arm)
2x6 - 65lb dumbells (Right Arm)
2x6 - 65lb dumbells (Left Arm)

*Reverse Flys
2x8 - 60% Max
2x6 - 70% Max

*Row - Modified
2x8 - 60% Max
2x6 - 70% Max
3x4 - 80% Max

*Front Shrugs
3x10 - 50% Max
3x8 - 60% Max
2x4 - 70% Max

*Back Shrugs
3x10 - 50% Max
3x8 - 60% Max
2x4 - 70% Max

*Dumbell Shrugs
2x15 - 60lb dumbells
2x10 - 70lb dumbells
2x5 - 80lb dumbells

*Shrugs
2x? - 60% Max - To Failure (1x Front, 1x Back)

*6 Sec Deadlift
3x1 - 50% Max

*Deadlift
2x8 - 50% Max
2x6 - 60% Max
2x2 - 70% Max

*Good Mornings
2x10 - Light Weight
2x5 - Moderate Weight

Biceps:
*Dumbell Curls
2x8 - 50lb dumbells (Right Arm)
2x8 - 50lb dumbells (Left Arm)
2x6 - 55lb dumbells (Right Arm)
2x6 - 55lb dumbells (Left Arm)

*Straight Bar Curls
2x6 - 60% Max
2x4 - 70% Max

Forearms:
*Forearm Curls (Dumbells)
2x8 - 40lb dumbells (Right Arm)
2x8 - 40lb dumbells (Left Arm)
2x6 - 45lb dumbells (Right Arm)
2x6 - 45lb dumbells (Left Arm)

*Reverse Forearm Curls (Dumbells)
2x8 - 40lb dumbells (Right Arm)
2x8 - 40lb dumbells (Left Arm)
2x6 - 45lb dumbells (Right Arm)
2x6 - 45lb dumbells (Left Arm)


Thursday:

Repeat Monday

Friday:

Repeat Tuesday

Saturday:

Repeat Wedsday

Sunday:

Rest Day - Yay! :mrgrin:
 
yea yo i like that
i kinda do that too
i do the 6 day workout
break it down 3 legs and alternate between pull days and push days
yours looks intense good plans
 

Xenoseal

Member
Took me almost 2 hours to write all that. And it's an EXTREMELY intense workout. It's not my future one, but the one I actually do.

I have alot of trouble finding lifting partners because of this, most people can't handle this it seems, even people that've been lifting longer then me (4 yrs).

I switch that out for a lower weight and higher rep workout about every 6 weeks to get cut. I was gonna write out my entire workout on here, but it would've taken like 6 hours, cuz it's all in my head.
 
Looks like a killer routine man. Although some would say 6 days a week would be overtraining. Not necessarily you muscles being overtrained, but the CNS (central nervous system).
 

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