5-Day Workout System: Unleash Your Potential

This workout system is designed to target all major muscle groups throughout the week while allowing adequate rest for recovery. The inclusion of both barbell and dumbbell exercises ensures a well-rounded approach to strength training.

Rest Days: Thursday and Sunday

Monday: Chest

Warm-Up (10 minutes)

  • Light jog (5 minutes)
  • Dynamic stretches (5 minutes)

Main Workout

SUPERSET X 3

Barbell Bench Press (5 reps,1/5th up,2/5th up, 3/5th up, 4/5th up, 1/5th down, 2/5th down, 3/5th down, 4/5th down, 5 reps)

  • Lie flat on a bench, grip the bar slightly wider than shoulder-width.
  • Lower the bar to your chest, then press it back up.

REST 60 seconds

Dumbbell Chest Flyes (7 reps, 6 halfway down, 5 halfway up. 7 full reps)

  • Lie flat on a bench with dumbbells in each hand.
  • Open your arms out to the sides and bring them back together above your chest.

REST 45 seconds

Incline Dumbbell Press (10 reps)

  • Set the bench to an incline.
  • Press the dumbbells up above your chest and lower them back down.

REST 30 seconds

Incline Dumbbell Chest Flyes (7 reps, 6 halfway down, 5 halfway up. 7 full reps)

  • Lie on an incline bench with dumbbells in each hand.
  • Open your arms out to the sides and bring them back together above your chest.

REST 2 minutes then repeat

Abs Workout

  • Crunches (3 sets of 20 reps)
  • Leg Raises (3 sets of 20 reps)

Tuesday: Shoulders

Warm-Up (10 minutes)

  • Light jog or brisk walk (5 minutes)
  • Dynamic stretches (5 minutes)

Main Workout

SUPERSET X 3

Barbell Overhead Press (7 reps front, 6 reps rear, 5 reps front then rear, 4 full reps)

  • Stand with feet shoulder-width apart, barbell at shoulder height.
  • Press the bar overhead, fully extending your arms.

REST 60 seconds

Dumbbell Lateral Raises (5 reps,1/5th up,2/5th up, 3/5th up, 4/5th up, 1/5th down, 2/5th down, 3/5th down, 4/5th down, 5 reps)

    • Stand with feet shoulder-width apart, dumbbells in each hand.
    • Raise the dumbbells to the sides until your arms are parallel to the ground.

REST 45 seconds

Barbell Overhead Press (7 reps front, 6 reps rear, 5 reps front then rear, 4 full reps)

  • Stand with feet shoulder-width apart, barbell at shoulder height.
  • Press the bar overhead, fully extending your arms.

REST 30 seconds

Dumbbell Rear Lateral Raises (5 reps,1/5th up,2/5th up, 3/5th up, 4/5th up, 1/5th down, 2/5th down, 3/5th down, 4/5th down, 5 reps)

    • Stand with feet shoulder-width apart, dumbbells in each hand.
    • Bend at the waist 90 degree angle.
    • Raise the dumbbells to the sides until your arms are parallel to the ground.

REST 2 minutes then repeat

Wednesday: Legs

Warm-Up (10 minutes)

  • Light jog or brisk walk (5 minutes)
  • Dynamic stretches (5 minutes)

Main Workout

SUPERSET X 3

Barbell Squats (7 reps, 6 halfway down, 5 halfway up. 7 full reps)

  • Stand with feet shoulder-width apart, barbell across your upper back.
  • Lower your body by bending your knees and hips, then drive through your heels to return to the starting position.

REST 60 seconds

Barbell Lunges (15 reps per leg)

  • Stand with feet hip-width apart, barbell on your upper back.
  • Step forward with one leg, lower your hips, then push back to the starting position and switch legs.

REST 45 seconds

Front Squats (7 reps, 6 halfway down, 5 halfway up. 7 full reps)

  • Stand with feet shoulder-width apart, barbell across your chest.
  • Lower your body by bending your knees and hips, then push through your heels to return to the starting position.

REST 30 seconds

Leg Extensions (5 reps,1/5th up,2/5th up, 3/5th up, 4/5th up, 1/5th down, 2/5th down, 3/5th down, 4/5th down, 5 reps)

  • Sit on the leg extension machine, extend your legs out straight, and lower them back down with control.

REST 2 minutes then repeat

SUPERSET X 3

Leg Curls (5 reps,1/5th up,2/5th up, 3/5th up, 4/5th up, 1/5th down, 2/5th down, 3/5th down, 4/5th down, 5 reps)

  • Lie face down on the leg curl machine, curl your legs towards your glutes, then lower them back down.

REST 60 seconds

Romanian Deadlift (15 reps)

  • Stand with feet hip-width apart, barbell in hand.
  • Lower the bar by pushing your hips back, keeping your back straight, then drive your hips forward to return to the starting position.

REST 45 seconds

Leg Curls (7 reps, 6 halfway down, 5 halfway up. 7 full reps)

  • Lie face down on the leg curl machine, curl your legs towards your glutes, then lower them back down.

REST 2 minutes repeat.

SUPERSET X 3

Machine Calf Raises (7 reps, 6 halfway down, 5 halfway up. 7 full reps)

  • Stand on the calf raise machine with your shoulders under the pads, push through your toes to lift your heels up, and lower them back down.

REST 45 seconds

Seated Calf Raises (20 reps)

  • Sit on the seated calf raise machine, push through your toes to lift your heels up, and lower them back down.

REST 30 seconds

Machine Calf Raises (7 reps, 6 halfway down, 5 halfway up. 7 full reps)

  • Stand on the calf raise machine with your shoulders under the pads, push through your toes to lift your heels up, and lower them back down.

REST 2 minutes then repeat.

Abs Workout

  • Crunches (3 sets of 20 reps)
  • Leg Raises (3 sets of 20 reps)

Thursday: Rest Day

Friday: Back

Warm-Up (10 minutes)

  • Light jog or brisk walk (5 minutes)
  • Dynamic stretches (5 minutes)

Main Workout

SUPERSET X 3

Lat Pulldowns (7 reps, 6 halfway down, 5 halfway up. 7 full reps)

  • Sit at the lat pulldown machine, grip the bar wider than shoulder-width, and pull it down to your chest.

REST 60 seconds

Barbell Rows (15 reps)

  • Stand with your feet shoulder-width apart, barbell in hand.
  • Bend at the hips, keeping your back straight and knees slightly bent.
  • Pull the bar towards your lower chest, squeezing your shoulder blades together.

REST 45 seconds

Lat Pulldowns (5 reps,1/5th up,2/5th up, 3/5th up, 4/5th up, 1/5th down, 2/5th down, 3/5th down, 4/5th down, 5 reps)

    • Sit at the lat pulldown machine, grip the bar wider than shoulder-width, and pull it down to your chest.

REST 30 seconds

Barbell Rows (15 reps)

  • Stand with your feet shoulder-width apart, barbell in hand.
  • Bend at the hips, keeping your back straight and knees slightly bent.
  • Pull the bar towards your lower chest, squeezing your shoulder blades together.

REST 2 minutes then repeat.

Abs Workout

  • Crunches (3 sets of 20 reps)
  • Leg Raises (3 sets of 20 reps)

Saturday: Arms

Warm-Up (10 minutes)

  • Light jog or brisk walk (5 minutes)
  • Dynamic stretches (5 minutes)

Main Workout

            SUPERSET X 3

Barbell Curls (5 reps,1/5th up,2/5th up, 3/5th up, 4/5th up, 1/5th down, 2/5th down, 3/5th down, 4/5th down, 5 reps)

  • Stand with feet shoulder-width apart, holding the barbell with an underhand grip.
  • Curl the bar towards your chest, then lower it back down with control.

REST  60 seconds

Dumbbell Hammer Curls (7 reps, 6 halfway down, 5 halfway up. 7 full reps)

  • Stand with feet shoulder-width apart, dumbbells in each hand.
  • Curl the dumbbells towards your chest, keeping your palms facing each other.

REST 45 seconds

Barbell Curls (5 reps,1/5th up,2/5th up, 3/5th up, 4/5th up, 1/5th down, 2/5th down, 3/5th down, 4/5th down, 5 reps)

  • Stand with feet shoulder-width apart, holding the barbell with an underhand grip.
  • Curl the bar towards your chest, then lower it back down with control.

REST 30 seconds

Dumbbell Hammer Curls (7 reps, 6 halfway down, 5 halfway up. 7 full reps)

  • Stand with feet shoulder-width apart, dumbbells in each hand.
  • Curl the dumbbells towards your chest, keeping your palms facing each other.

REST 2 minutes then repeat

SUPERSET X 3

Cable Tricep Extensions (7 reps, 6 halfway down, 5 halfway up. 7 full reps)

  • Stand facing the cable machine, grip the handle with both hands, and extend your arms downwards.

REST 60 seconds

Overhead Tricep Extensions (15 reps)

  • Stand with feet shoulder-width apart, dumbbell in both hands.
  • Extend your arms overhead, lower the dumbbell behind your head, then press it back up.

REST 45 seconds

Cable Tricep Extensions (7 reps, 6 halfway down, 5 halfway up. 7 full reps)

  • Stand facing the cable machine, grip the handle with both hands, and extend your arms downwards.

REST 30 seconds

Overhead Tricep Extensions (15 reps)

  • Stand with feet shoulder-width apart, dumbbell in both hands.
  • Extend your arms overhead, lower the dumbbell behind your head, then press it back up.

REST 2 minutes then repeat

Sunday: Rest Day

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