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Workout Schedule

5-Day Vigorous Training Plan

Monday

Push Day (Chest, Shoulders, Triceps)

Bench Press - 4 sets x 6-8 reps
Incline Dumbbell Press - 3 sets x 8-10 reps
Overhead Press - 4 sets x 6-8 reps
Lateral Raises - 3 sets x 12-15 reps
Tricep Dips - 3 sets x 10-12 reps
Tricep Pushdown - 3 sets x 12-15 reps

Tuesday

Pull Day (Back, Biceps)

Deadlifts - 4 sets x 5-6 reps
Pull-Ups / Lat Pulldown - 4 sets x 8-10 reps
Barbell Rows - 3 sets x 8-10 reps
Seated Cable Rows - 3 sets x 10-12 reps
Face Pulls - 3 sets x 15 reps
Barbell Curls - 3 sets x 10-12 reps
Hammer Curls - 3 sets x 12 reps

Wednesday

Leg Day (Quads, Hamstrings, Calves)

Squats - 4 sets x 6-8 reps
Romanian Deadlifts - 3 sets x 8-10 reps
Leg Press - 3 sets x 10-12 reps
Leg Curls - 3 sets x 10-12 reps
Leg Extensions - 3 sets x 12-15 reps
Calf Raises - 4 sets x 15-20 reps

Thursday

Upper Body (Compound Focus)

Bench Press - 4 sets x 5 reps
Weighted Pull-Ups - 4 sets x 6-8 reps
Overhead Press - 3 sets x 8 reps
Barbell Rows - 3 sets x 8 reps
Dumbbell Incline Press - 3 sets x 10 reps
Farmer Walks - 3 sets x 40 yards

Friday

Lower Body + Conditioning

Front Squats - 4 sets x 6-8 reps
Bulgarian Split Squats - 3 sets x 10 reps each leg
Hip Thrusts - 3 sets x 12 reps
Box Jumps - 3 sets x 10 reps
Kettlebell Swings - 3 sets x 15 reps
Sled Push / Prowler - 3 sets x 40 yards

Notes: Rest 90-120 seconds between compound lifts, 60 seconds on isolation. Warm up 10 minutes before each session. Get 7-8 hours of sleep. Adjust weights to maintain rep ranges as you progress.