
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
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 Sit-ups 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
For Trainers and Gym Owners:
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