5 Day Body Building Gym Workout

Looking for an effective gym workout?  New to bodybuilding or need to switch up your routine?  This will get your started. 

Checkout our 5 day workout with personal trainers to lead you through the week.  

Tips

  • BCAA's are recommended pre-workout and to be consumed during workouts and on rest days in between workouts.
  • Protein shakes as daily dietary supplements and within a 30 minutes post-work-out.  
  • Select 4-5 exercises per body part you are working. 
  • Lift the weight that you can handle with proper form. If your form is compromised, drop the weight.  
  • How long do I rest in between sets?
  • Recovery should be 1-2 minutes max in between sets.  Set a timer on your phone if you need to stay on track.  
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    MONDAY - QUADS/GLUTES

    Core 3x10 Decline Leg lifts –> Incline Sit-ups with twist at top –> Full Sit-ups

    45 Minutes stairs

    QUADS / GLUTES

    Warm up 3x20 Dynamic stretching 5-10 minutes Weighted walking Lunges w/ barbell 10 each leg

    Barbell Back Squats 2x15, 3x5

    Leg Press (Feet Close) 1x15 3x5-10

    Smith Machine Reverse Lunge (Each leg) 3×10

    Machine Squats 3×10

    Weighted Bulgarian Split Squats (Each leg) 4×12

    Leg Extension 2x12 3x5

    Abductor 3×20

    Body Weight Squats 3x Failure

     

    TUESDAY – CHEST & SHOULDERS

    MORNING FASTED CARDIO- 35 minutes

    3x10 Decline Leg lifts –> Incline Situps with twist at top –> Full Situps 8-10 seconds down fast back up

    1 mile run

    CHEST &  SHOULDERS

    Warm up Dynamic stretching 5-10 minutes

     3x Max Pushups –>Max Pullups or 8-10 assisted negatives

    Smith Machine Shrugs 5×15

    Dumbbell Lateral Raises 2x15 3x5-10

    Dumbbell Overhead Press 5×8-10

    Cable Upright Row 5×15

    Incline Front Raises 4×15-20

    Dumbbell Rear Delt Fly 4×15-20

    Dumbbell Shrugs 3×15

    Bent-Over Dumbbell Rear Delt Raises 3×5-10

    Incline Dumbbell Press / Flat bench Dumbbell Fly 3x15

    Dumbbell Flat Bench Press / Incline Dumbbell Fly 3x15

     

    WEDNESDAY – BACK / ABS

    CORE 3 X 10 Decline leg lifts –> Incline Situps –>  Elbows to Knees

    2 mile run or 300 meter swim

    BACK

    WARM UP Dynamic Stretch, x2 250 meter row for time

    Straight Arm Pulldown 5×15

    Deadlifts 3×12-15

    Lat Pulldown 2×15-20 3x6-8

    Bent Over Barbell Row 4×6-8

    Narrow Grip Barbell Row 4×10

    Reverse Lat Pulldown 3×6-8

    Single Arm Low Lat Row 3×10

    Back Extensions 3x15

    Assisted Pull Ups 3x Failure

     

    THURSDAY – ACTIVE REST

     Yoga  or Stretching / Foam Roll

     

    FRIDAY – HAMSTRINGS & GLUTES

    MORNING FASTED CARDIO-

    3x10 Decline Leg lifts –> Incline Situps with twist at top –> Full Situps

    45 Minutes stairs

     

    HAMSTRINGS & GLUTES

    Warm up 3x20 Dynamic stretching 5-10 minutes Weighted walking Lunges w/ barbell 10 each leg

    Walking Lunges With leg lift 3×30(15 each leg)

    Stiff Leg Barbell Deadlifts 2x15 3×6-8

    Seated One Leg Curl 1x10-12 3x6-8

    Dumbbell Stiff Leg Deadlifts 4×5

    Lying Leg Curl 2×12-20 3x6-8

    Cable Stiff Leg Deadlifts 4×20

    Seated Calve Raises 4×20

    Adductor 4×10

    Weighted walking Lunges 3×40

     

    SATURDAY – ARMS / CARDIO / ABS

    CARDIO-25 minutes

    2 mile run or 300 meter swim

    CORE 3 X 10 Decline leg lifts –> Incline Sit-ups –>  Elbows to Knees

    2 mile run or 300 meter swim

    ARMS

    WARM UP Dynamic Stretch, x2 250 meter row for time

    Alternating Dumbbell Curl 3x15

    Rope Tricep Push Down 2×15-20 3x6-8

    Barbell Curl 3×10

    Straight Bar Triceps Pushdown 3×6-8

    Preacher Curl 3×10

    Dumbbell Overhead Tricep Extension 3×5

    Incline Dumbbell Curls 3×6-8

    20 minute HIIT Treadmill Sprints