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6 Day
Chest & Triceps
Legs & Abs
Shoulders & Biceps
Core & Triceps
Back & Biceps
Triceps and Biceps trained twice weekly, only a few exercises for each muscle group on training days - the idea is that you really push those muscle groups hard, upping weight as often as possible. It allows more time for the other muscle group being trained on the same day, and you are less likely to be unable to finish your exercises due to fatigue.
Cardio can be included once a week if desired
A good all round 5 day routine for anyone wanting to put on a bit of mass
Barbell Squat
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3x15 reps |
rest: 60s
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Barbell Romanian Deadlift From Deficit
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3x15 reps |
rest: 60s
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Dumbbell Walking Lunge
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3x15 reps |
rest: 60s
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Machine Leg Press
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3x15 reps |
rest: 60s
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Calf Press On Leg Press
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3x15 reps |
rest: 60s
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Machine Leg Extension
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3x15 reps |
rest: 60s
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Machine Seated Leg Curl
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3x15 reps |
rest: 60s
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Machine Calf Raise
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3x15 reps |
rest: 60s
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Cable Kneeling Crunch
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4x25 reps |
rest: 60s
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Crunch
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4x30 reps |
rest: 60s
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Plank
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4x1 reps |
rest: 60s
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Leg Raise
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4x30 reps |
rest: 60s
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Barbell Bench Press
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3x15 reps |
rest: 60s
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Dumbbell Bench Press
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3x15 reps |
rest: 60s
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Cable Mid Chest Crossover
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3x15 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x15 reps |
rest: 60s
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Cable Cross-Over
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3x15 reps |
rest: 60s
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Weighted Tricep Dip
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3x15 reps |
rest: 60s
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Cable Lower Chest Raise
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3x15 reps |
rest: 60s
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Dumbbell Fly
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3x15 reps |
rest: 60s
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Machine Fly
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3x15 reps |
rest: 60s
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Barbell Tricep Extension
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3x15 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x15 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x15 reps |
rest: 60s
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Running
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1x0 reps |
rest: 45s
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Dumbbell Shoulder Shrug
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3x15 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x15 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x15 reps |
rest: 60s
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Barbell Upright Row
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3x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x15 reps |
rest: 60s
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EZ Bar Preacher Curl (Close Grip)
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3x15 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x15 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x15 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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3x15 reps |
rest: 60s
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Cable Deltoid Raise
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3x15 reps |
rest: 60s
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Cable Internal Rotation
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3x15 reps |
rest: 60s
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Cable Bicep Curl
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3x15 reps |
rest: 60s
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Running
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1x0 reps |
rest: 45s
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Running
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1x0 reps |
rest: 45s
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Weighted Crunch
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3x25 reps |
rest: 60s
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Weight Plate Rotation
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3x25 reps |
rest: 60s
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Toe Touches
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3x25 reps |
rest: 60s
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Dumbbell Side Bend
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3x25 reps |
rest: 60s
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Decline Oblique Crunch
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3x25 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x25 reps |
rest: 60s
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Air Bike
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3x25 reps |
rest: 60s
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Machine Assisted Dip
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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3x15 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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3x15 reps |
rest: 60s
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Cable Kneeling Crunch
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3x25 reps |
rest: 60s
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Pull-Up
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4x8 reps |
rest: 60s
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Barbell Deadlift
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3x15 reps |
rest: 60s
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Barbell Bent-Over Row
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3x15 reps |
rest: 60s
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Barbell Curl
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3x15 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 60s
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Cable Seated Row
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3x15 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x15 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x15 reps |
rest: 60s
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Dumbbell Incline Curl
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3x15 reps |
rest: 60s
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Chin-Up
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3x15 reps |
rest: 60s
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Back Hyperextension
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3x15 reps |
rest: 60s
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