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5 Day Week Muscle Building Program

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This program is a 5 day per week muscle building program. Each day you will focus on different muscle groups giving each muscle group time to repair while you work on the next. This program starts with the most important exercises so if you are short for time or feel this may be too much volume you can stop when you feel you need.

When completing this program you must focus on recovery as much as you focus on training. A few good recovery tips are; an 8 hour sleep, adequate protein intake (2g/protein per kg of body weight) and a small stretch after each session as well as following with the recovery days.

This muscle building program has been written by Riley Martin

  • Monday: Chest & Abs

    A1. 3×8 Bench Press (heavy as possible) – if you don’t have a spotter go about 80% to ensure you get each rep up
    A2. 3×15 Push Ups (scale to knees if needed)
    90sec rest between sets

    B1. 3×10 Incline Bench Press (DB or Barbell)
    build to a heavy 10 over the 3 sets
    2mins rest between sets

    C1. 3×12 DB Bench Press (heavy as possible)
    C2. 3×12 DB Chest Flys (light weight but slow and controlled)
    90sec rest between sets

    D1. 3×16 Chest Press machine (heavy & slow in)
    90sec rest between sets

    E1. 3×20 Chest Fly machine
    90sec rest between sets

    Abs – 5 Rounds
    16 bicycle crunches
    5 H-ups
    16 bicycle crunches
    rest as needed between rounds

  • Tuesday: Legs

    Warm up
    5min bike

    Compound
    A1. 4×7 Back Squats
    (low as possible without heels coming off the ground)
    keep core engaged
    2min rest between sets

    Isolated
    B1. 3×12 weighted Bulgarian Split Squats (1 DB in each hand)
    B2. 3×12 Romanian Deadlift
    (bend knees slightly, slow & controlled down then fast up)
    90sec rest between sets

    Machine
    C1. 3×15 Leg Press (heavy) – don’t fully extend legs at top, keep slight bend in the knees
    2min rest between sets

    D1. 3×20 Hamstring Curls
    D2. 3×20 Leg Extensions
    2min rest between sets

    E1. 3×10 weighted Calf Raises (fast up, slow down)
    use calf machine or smith machine and put a plate or something under your toes so you can go lower)
    2min rest between sets

  • Wednesday: Arms & Abs

    Compound
    A1. 3×8 Barbell Bicep Curls (heavy as possible) A2. 3×12 Alternating Dumbbell Curls (heavy as possible)
    2min30sec rest between sets

    B1. 3×12 Seated Tricep Extensions
    90sec rest between sets

    C1. 3×12 Skull Crushers (heavy)
    C2. 3×15 Tricep Pull Downs
    2min rest between sets

    D1. 3×20 Tricep Dips (weighted if too easy)
    D2. 3×12 Tricep Kick Backs (light & controlled)
    2min rest between sets

    E1. 3×10 Zottman Curls (hammer up, slow down with palm facing down)
    90sec rest between sets

    F1. 21s Bicep Curls x 3 sets
    90sec rest between sets

    G1. 3×12 Cable Bicep Pull-ups (rope)
    90sec rest between sets

    Abs – 5 rounds
    10 Weighted Crunches
    15 V-ups
    rest as needed between rounds

    3×10 Hanging Knee Raises
    90sec rest between sets

  • Thursday: Active Recovery Day

    30mins Zone 2 Cardio Sauna + Ice Bath
    Optional: Yoga Class

  • Friday: Shoulders

    Compound
    A1. 4×7 Barbell Strict Press (heavy as possible but still good form)
    (keep core engaged, don’t bend back)
    2min rest between sets

    B1. 3×12 Seated Dumbbell Shoulder Press (heavy as possible but still controlled)
    2min rest between sets

    Isolated
    C1. 3×8 Bent Over Dumbbell Lateral Raise (medium weight)
    focus on engaging the shoulders
    90sec rest between sets

    D1. 3×12 Dumbbell Lateral Raise
    90sec rest between sets

    E1. 3×15 Dumbbell Shrugs (heavy as possible)
    90sec rest between sets

    F1. 3×12 Barbell Upright Row (close grip)
    90sec rest between sets

    Machine
    G1. 3×20 Shoulder Press Machine (light & fast)
    make them burn
    2min rest between sets

  • Saturday: Back & Abs

    A1. 3 sets max wide strict Pull Ups (even if it’s just an attempt)
    2min rest between sets

    B1. 3×10 Deadlifts (heavy as possible without rounding your back)
    2min rest between sets

    C1. 3×12 Barbell Rows
    90sec rest between sets

    D1. 3×8 Seated Cable Row
    90sec rest between sets

    E1. 3×15 Chest Supported Dumbbell Row
    90sec rest between sets

    F1. 3×12 Lat Pull Downs
    90sec rest between sets

    G1. 3×12 Lower Back Extensions
    G2. 3×15 Supermans
    90sec rest between sets

    Abs – 3 rounds
    10 Decline Plank with foot touch (each side)
    30 Russian Twist
    30 Bicycle Crunches
    90 sec Plank
    rest as needed between rounds

  • Sunday: Rest Day

    Sauna + Ice Bath
    Optional: Yoga Class