This 5-day workout routine is designed for intermediate lifters, using weights (dumbbells, barbells, or machines). Each session lasts 30-40 minutes, covering a full-body split. Start with a 5-minute warm-up (brisk walk, jumping jacks, or light cardio plus arm circles/leg swings). Perform 3 sets of 8-12 reps per exercise with challenging weights, maintaining good form. Rest 60-90 seconds between sets. End with 2-3 minutes of static stretches. Progress weekly by increasing weight or reps. Stay hydrated, fuel with protein post-workout, and consult a doctor if you feel pain.
Day 1: Chest and Triceps (~35 minutes)
Focus: Pushing power
- Barbell Bench Press: 3 sets of 8-12 reps. Lie on bench, grip bar shoulder-width, lower to chest, press up explosively.
- Incline Dumbbell Press: 3 sets of 8-12 reps. On incline bench, press dumbbells up from chest level.
- Tricep Dips (bench or parallel bars, add weight if needed): 3 sets of 8-12 reps. Lower body until arms at 90 degrees, push up.
- Overhead Tricep Extension (dumbbell or cable): 3 sets of 10-12 reps. Hold weight overhead, lower behind head, extend arms.
Day 2: Back and Biceps (~35 minutes)
Focus: Pulling strength
- Bent-Over Barbell Rows: 3 sets of 8-12 reps. Hinge at hips, pull bar to lower chest, squeeze shoulder blades.
- Pull-Ups or Assisted Pull-Ups: 3 sets of 8-12 reps. Grip wide, pull chin over bar (use machine if needed).
- Seated Cable Rows: 3 sets of 8-12 reps. Pull handle to torso, focus on back squeeze.
- Dumbbell Bicep Curls: 3 sets of 10-12 reps. Alternate arms, curl up with control, no swinging.
Day 3: Shoulders and Abs (~30 minutes)
Focus: Overhead stability and core
- Overhead Barbell Press: 3 sets of 8-12 reps. Press bar from shoulder height to overhead, lock out arms.
- Lateral Dumbbell Raises: 3 sets of 10-12 reps. Raise arms out to sides, slight bend in elbows.
- Front Dumbbell Raises: 3 sets of 10-12 reps. Raise arms forward to shoulder height.
- Plank with Knee Drives (bodyweight, hold light weight if advanced): 3 sets of 20-30 seconds per side. In plank, drive knee to elbow alternately.
Day 4: Arms (~30 minutes)
Focus: Balanced arm development
- Close-Grip Bench Press: 3 sets of 8-12 reps. Hands closer on bar, focus on triceps drive.
- EZ-Bar Bicep Curls: 3 sets of 8-12 reps. Curl bar up, squeeze at top.
- Tricep Pushdowns (cable): 3 sets of 10-12 reps. Push down with rope or bar, extend fully.
- Hammer Curls (dumbbells): 3 sets of 10-12 reps. Palms facing in, curl like hammering.
Day 5: Legs (~40 minutes)
Focus: Lower body power
- Barbell Squats: 3 sets of 8-12 reps. Feet shoulder-width, squat until thighs parallel, drive up through heels.
- Romanian Deadlifts: 3 sets of 8-12 reps. Hinge at hips, lower bar to shins, keep back straight.
- Leg Press (machine): 3 sets of 8-12 reps. Push platform away, lower controlled.
- Calf Raises (standing, with dumbbells): 3 sets of 10-12 reps. Rise onto toes, squeeze calves.
Track progress in a journal. Rest or do light cardio on off days. For equipment substitutions or tweaks, consult your trainer. Stay consistent and crush it!