Updated 5-Day Bodybuilding Workout Plan
This updated workout plan includes the top 5 exercises for each muscle group to ensure optimal
volume and hypertrophy. Tips for each exercise are also included to help you maintain proper form
and maximize effectiveness.
Day 1: Chest & Triceps
- Barbell Bench Press: Keep your shoulder blades retracted and drive through your feet for stability.
- Incline Dumbbell Press: Focus on controlling the eccentric (lowering) phase.
- Cable Flyes: Keep a slight bend in your elbows and squeeze your chest at the top.
- Dips (Weighted if possible): Lean slightly forward to target the chest more.
- Tricep Pushdowns: Keep your elbows close to your body and fully extend your arms.
Day 2: Back & Biceps
- Deadlifts: Keep your back straight and drive through your heels.
- Pull-Ups: Engage your lats by pulling your elbows down, not your chin up.
- Barbell Rows: Keep your torso stable and avoid excessive momentum.
- Seated Cable Rows: Pause briefly at the top for maximum contraction.
- Barbell Bicep Curls: Avoid swinging your body; isolate the biceps.
Day 3: Rest or Active Recovery
- Light stretching or yoga: Focus on improving flexibility and relaxation.
- 30-minute walk: Maintain a brisk pace for light cardio.
Day 4: Legs
- Squats: Break at your hips first and go to parallel or below.
- Romanian Deadlifts: Keep a slight bend in your knees and push your hips back.
- Leg Press: Avoid locking out your knees at the top.
- Walking Lunges: Step far enough forward to engage your glutes and hamstrings.
- Calf Raises: Pause at the top to maximize contraction.
Day 5: Shoulders & Abs
- Overhead Barbell Press: Engage your core to prevent arching your lower back.
- Lateral Raises: Keep the movement controlled and avoid lifting above shoulder height.
- Rear Delt Flyes: Focus on squeezing your shoulder blades together.
- Shrugs: Lift your shoulders straight up without rolling them.
- Hanging Leg Raises: Keep your core tight and avoid swinging your legs.
Day 6: Rest or Active Recovery
- Light stretching or swimming: Engage in a low-impact activity to aid recovery.
Day 7: Full-Body (Optional)
- Power Cleans: Explode through your hips to drive the bar upwards.
- Front Squats: Keep your elbows high to maintain a stable rack position.
- Pull-Ups: Use a wide grip to emphasize the lats.
- Push-Ups: Keep your body in a straight line and lower fully.
- Burpees: Land softly to reduce impact on your joints.
