By Will Duru, BSc (Hons) Sport and Exercise Science – Award-Winning Personal Trainer (10+ year’s experience)
If you’re serious about building muscle, a well-structured workout routine and a solid nutrition plan are essential. Over the last decade as a personal trainer, I’ve helped many clients (and myself) achieve dramatic results. In this guide, I’ll share my proven 5-day training split that helped me gain 8kg of muscle, all backed by proper nutrition, progressive overload, and optimal recovery. We’ll break down the entire week of training (Monday through Sunday), explain key principles like progressive overload (continually challenging your muscles to grow), and cover the importance of nutrition (protein, carbs, fats per bodyweight) for lean muscle gains.
This plan is accessible (using just dumbbells, barbells, machines, kettlebells, or TRX) yet effective, and it’s designed to challenge both men and women. (Ladies, lifting heavy will not make you bulky; in fact, it helps burn fat and build lean muscle, as I emphasise in my training programs【16†】.) By the end of this article, you’ll have a complete workout schedule, tips on how to adjust it for your needs, and guidance on nutrition and recovery – everything you need to start your own transformation.
Table of Contents
- Introduction – The 5-Day Split Overview and Results
- What Is a 5-Day Training Split? – Structure and Benefits
- Progressive Overload: The Key to Muscle Growth – How to keep gaining strength and size
- Training Heavy Isn’t Just for Men – Lifting heavy for women (myth busting)
- Nutrition for Muscle Gain – Protein, Carbs, and Fats (how much and best sources)
- Rest and Recovery – Importance of rest days, steam & cold therapy
- Workout Plan – Day-by-Day Breakdown:
- Monday – Chest and Back (exercises, sets/reps, etc.)
- Tuesday – Shoulders, Biceps, Triceps
- Wednesday – Legs, Abs, Calves
- Thursday – Off (Rest Day)
- Friday – Chest, Biceps, Triceps
- Saturday – Back, Hamstrings
- Sunday – Recovery (Steam and Cold Shower)
- Conclusion – Consistency, Tracking, and Next Steps
What Is a 5-Day Training Split?
A 5-day training split simply means you train five days per week, targeting specific muscle groups on designated days. This allows for a high training frequency while providing each muscle with adequate rest between sessions. In this program, the week is structured as follows:
- Monday: Chest and Back
- Tuesday: Shoulders, Biceps, Triceps
- Wednesday: Legs, Abs, Calves
- Thursday: Off (Rest and Recovery)
- Friday: Chest, Biceps, Triceps
- Saturday: Back, Hamstrings
- Sunday: Recovery Day (Steam room and Cold Shower therapy)
Each training day focuses on certain muscle groups (or fitness activities), so by the end of the week, you’ve worked all major muscles. Some muscle groups (like chest, back, arms) appear twice for extra stimulus, while others (like legs) are hit once thoroughly. This split helped me systematically train each area, leading to significant muscle gains (8kg) when combined with proper nutrition. It’s a flexible framework – for example, if you prefer legs twice a week, you could adjust the split, but the above layout balances intensity and recovery well.
Benefits of a 5-Day Split: You get focused sessions for each area, so you can train with high volume and intensity without extending workouts too long. Each muscle gets a few days to recover before it’s worked again, which is ideal for growth. Five days of training weekly is challenging yet manageable for most people serious about results. Remember, more days in the gym don’t automatically mean more muscle, but with smart programming, five days allow you to push hard and still recover.
Progressive Overload: The Key to Continuous Muscle Growth
One of the cornerstones of this program (and any effective program) is progressive overload. Progressive overload means gradually increasing the stress on your muscles over time, forcing them to adapt by growing stronger and bigger. In practical terms, you achieve this by steadily upping the weight, reps, or intensity as you become capable of more. For example, if you bench press 60 kg for 10 reps today, you might aim for 11 reps next week or 65 kg for 8 reps, any small increase that challenges your muscles more than before.
Why is this so important? Without progressive overload, your body plateaus, it gets comfortable with the workload and has no reason to further improve. The program outlined here incorporates progressive overload into each week. Each time you repeat a workout (say the next Monday), try to lift a bit heavier or do an extra rep or two (while staying in the 8–12 rep range). Those small improvements compound into big gains over weeks and months. Strength training apps, such as the 12Reps app, even automate this process, personalising your plan and adjusting the load so you never plateau and continue to make progress. The idea is to keep your muscles slightly out of their comfort zone – challenge them, and they will grow.
How to apply progressive overload in this 5-day split:
- Increase Weight: When a certain rep range starts feeling easier, bump the weight up slightly (e.g., 2–5 kg increase) and work back up in reps.
- Increase Reps: If you hit the top of the rep range (12 reps) with good form, try adding one more rep in the next session (e.g., go from 10 reps to 11 or 12).
- Better Form or Tempo: You can also overload by slowing down the tempo (more time under tension) or improving the range of motion to make the exercise harder.
- Add a Set (sparingly): For advanced trainees, occasionally adding an extra working set for a move can increase volume, but be cautious not to do too much too soon.
Remember, the goal is gradual improvement. Pushing too fast can lead to injury or excessive fatigue. This program is designed to make you work hard (8–12 reps should feel challenging!), but always in a controlled, safe manner. I advise aiming for about an 8/10 effort level on most working sets, meaning you have about 1–2 reps left in the tank at the end of a set. This is intense enough to spur growth but leaves a little safety margin. As weeks go by, that 8/10 effort will correspond to heavier weights or more reps, that’s progressive overload in action.
Training Heavy Isn’t Just for Men (Women Should Lift Too!)
When it comes to challenging your muscles, training heavy is effective for everyone. I often encounter the myth, especially among my female clients, that lifting heavy weights will instantly make you “bulky.” Let me assure you, this is far from the truth. The science behind muscle growth, particularly for women, tells a very different story. Women typically have lower levels of muscle-building hormones and tend to build a lean, toned look rather than massive bulk. Lifting challenging weights (with proper form) helps burn fat and build lean muscle, giving that firm, sculpted appearance so many are after.
In fact, heavy compound exercises like squats and deadlifts are fantastic for women’s fitness (just as they are for men). They engage multiple muscle groups, ramp up metabolism, and strengthen your entire body. In my programs, I encourage female trainees to focus on getting stronger; the aesthetic benefits will follow. By incorporating strength training into their routine, women can significantly improve their body composition and confidence. So if you’re a woman following this 5-day split, don’t hold back on those weights! As long as you use progressive overload wisely and maintain good form, you’ll get stronger and more toned without becoming “bulky.” Heavy training is your friend; it challenges your muscles to change, which is exactly what we want.
Nutrition for Muscle Gain: Protein, Carbs, and Fats
Training is only half the battle, nutrition is the other half that truly makes the difference in gaining quality muscle mass. In my case, gaining 8kg of muscle was possible because I paired hard workouts with consistent, nutrient-rich eating. You’ve probably heard the phrase “you can’t out-train a bad diet,” and it’s absolutely true. To build muscle, you need to eat enough total calories and the right balance of macronutrients: protein, carbohydrates, and fats.
- Protein – The Building Block:
Protein is crucial for repairing and building muscle tissue. Aim for roughly 1.6–2.2 grams of protein per kilogram of body weight per day (about 0.8–1g per pound). For example, if you weigh 70 kg, shoot for about 112–154 grams of protein daily. Spread your protein across your meals to optimise muscle repair throughout the day. Good protein sources include lean meats (chicken, turkey, lean beef), fish, eggs, low-fat dairy (Greek yogurt, cottage cheese), and plant-based options like beans, lentils, tofu, and protein powders (whey or plant-based) if needed. Getting ample protein will ensure your body has the raw materials to build new muscle from those tough workouts.
- Carbohydrates – Fuel for Performance:
Carbs often get a bad rap, but they are your muscles’ preferred fuel source for intense training. Consuming enough carbs will power your workouts and help with recovery by replenishing muscle glycogen. A good guideline is around 4–6 grams of carbohydrates per kilogram of body weight per day (about 2–3g per lb), depending on how intense and long your training sessions are. Using the 70 kg person example, that’s roughly 280–420g of carbs each day. Focus on quality carb sources that provide sustained energy and nutrients: oats, whole grain breads/pastas, brown rice, quinoa, sweet potatoes, fruits, and plenty of vegetables. Have a solid dose of carbs in your pre-workout meal (e.g., a banana or bowl of oats a couple hours before training) to ensure you have energy to crush your session, and again in your post-workout meal to aid recovery.
- Fats – Hormones and Health:
Dietary fat is important for overall health and hormone production (including testosterone and other growth-related hormones). It also provides a dense source of calories to help you in a muscle-building (caloric surplus) phase. Aim for about 0.5–1 gram of fat per kilogram of body weight (around 20–30% of your total calories). For a 70 kg individual, this is ~35–70g of fat per day. Prioritise healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish (like salmon). These provide essential fatty acids and have anti-inflammatory benefits, which can aid muscle recovery. Try to limit trans fats and too much saturated fat – a handful of almonds or a tablespoon of olive oil goes a long way for healthy fat intake.
- Calories and Hydration:
To gain muscle (especially 8kg of it!), you’ll likely need to eat in a caloric surplus, meaning consuming more calories than your body burns daily. The macros above will help structure that: once you set protein, carb, and fat targets, you can adjust portions to ensure you’re in a slight surplus (typically 250–500 extra calories per day to gain weight at a moderate pace). Everyone’s needs differ, so monitor your weight and adjust intake if you’re gaining too fast (excess fat) or too slow.
Also, don’t forget water; stay well-hydrated. Muscles are ~75% water, and even mild dehydration can hurt performance. Aim for at least 2-3 litres of water a day, more on training days. Proper hydration supports energy levels, nutrient absorption, and post-exercise recovery.
Summary of Good Macros Sources: (incorporate these into your meal plan)
- Protein: Chicken breast, turkey, lean beef, eggs, fish (tuna, salmon), Greek yogurt, cottage cheese, tofu, lentils, beans, protein shakes.
- Carbs: Oats, whole grain bread/pasta, brown rice, quinoa, sweet potatoes, potatoes, fruits (bananas, berries, etc.), vegetables (broccoli, spinach, etc.).
- Fats: Olive oil, avocado, almonds and other nuts, peanut or almond butter, chia seeds, flaxseeds, walnuts, oily fish (salmon, mackerel).
- Eating good nutrition means mostly whole, unprocessed foods, plenty of protein and veggies, and enough carbs to fuel training. Treat food as fuel for your muscles. If you nail your diet and stick to this training plan, you’ll be amazed at the results. (It’s how I did it – 8kg up and feeling stronger than ever.)
Rest and Recovery: Why Thursday and Sunday Are Key
When you’re excited about gaining muscle, it’s tempting to train every day. But rest days are when your muscles rebuild and grow stronger. In our 7-day schedule, Thursday and Sunday are designated recovery days. Treat them as seriously as training days, your body needs to recuperate from the stress of workouts. Neglecting rest can lead to burnout, injuries, or stalled progress.
Thursday – Off Day: After three consecutive workout days (Mon–Wed), your nervous system and muscles will welcome a break. Use Thursday to rest and focus on light activity and mobility. You can do some gentle stretching or yoga, go for a leisurely walk, or simply relax. This is also a great day to make sure your nutrition is on point, since you’re not in the gym, all those proteins and carbs you eat go toward repairing muscle fibers from earlier in the week. Ensure you get quality sleep too; aim for 7–9 hours to let growth hormone and recovery processes work their magic.
Sunday – Recovery and Therapy: Sunday is another non-lifting day, but we incorporate specific recovery techniques, including steam and cold therapy. Spending time in a steam room or sauna and then taking a cold shower (or alternating between hot and cold) can boost your recovery. I personally like to do about 20 minutes of this contrast therapy on Sundays. For example, you might sit in a steam room for ~10-15 minutes to warm up and loosen your muscles (steam/sauna improves blood circulation, helps relax tight muscles, and can even aid in flushing out metabolic waste). Immediately after, take a cold shower (or a cold plunge if available) for a few minutes. The cold water reduces inflammation, helps decrease muscle soreness, and refreshes your body. You can repeat a hot-cold cycle a couple of times (always end on cold).
This process of alternating heat and cold can leave you feeling invigorated and help your muscles recover faster, ready to hit Monday’s session at full strength. If you don’t have access to a steam room or sauna, a hot bath followed by a cold shower can simulate similar effects at home. The key is the contrast: hot to increase blood flow, cold to reduce swelling and encourage recovery.
Beyond steam and cold therapy, use Sunday to mentally recharge as well. Light stretching, foam rolling tight spots, or even a massage can be beneficial. Come Monday, you want to feel fresh and motivated to tackle a new week of training with progressive overload.
Recovery is part of the program. Don’t skip rest days thinking it will accelerate your gains, in truth, your muscles grow when you rest after being stimulated. So enjoy your downtime guilt-free, knowing it’s an essential component of your transformation.
With the key principles covered, training split structure, progressive overload, the value of heavy lifting for everyone, nutrition fundamentals, and recovery, let’s get into the actual day-by-day workout plan. In the next section, I’ll outline each training day (Monday through Saturday) with exercises, sets, reps, rest, and intensity. Each exercise includes a warm-up and then 4 working sets in the 8–12 rep range. I’ll also suggest a few alternative exercises for each day, so you can swap movements based on the equipment you have or just to add variety. Let’s dive in!
Workout Plan – Day-by-Day Breakdown
How to Read the Plan: For each exercise listed, perform the recommended warm-up followed by 4 working sets of 8–12 reps. “8–12 reps” means choose a weight that lets you get at least 8 reps but not more than 12 with good form; if you can easily do 12+, increase the weight next time (progressive overload!). Rest for about the indicated time between sets to recover enough for the next set. Intensity is listed as a guide – generally aim for a challenging weight (around RPE 8 = 8/10 effort). Always prioritise good form over heavy weight; never sacrifice technique just to lift heavier. If you’re new to an exercise, start light to master the form, then gradually increase the load.
Let’s start with Monday’s session:
Monday – Chest and Back
On Mondays, we hit chest and back, two large upper body muscle groups. Pairing push (chest) and pull (back) exercises in a single workout is an effective way to achieve balance and efficiency. You’ll alternate between chest-focused movements and back-focused movements, which allows one muscle group to rest while the other works. This is a demanding workout, but it will set the tone for the week by targeting major muscles with heavy compound lifts and some isolation.
Monday Workout: (Chest x Back workout – 6 exercises)
Exercise | Warm-Up | Working Sets x Reps | Rest | Intensity |
Barbell Bench Press(Chest) | 2 sets x 10 (light weight) | 4 sets x 8–12 | 2 min | High (RPE ~8) – Heavy push |
Bent-Over Barbell Row(Back) | 2 sets x 10 (light/moderate) | 4 sets x 8–12 | 2 min | High (RPE ~8) – Heavy pull |
Incline Dumbbell Press(Chest) | 1 set x 12 (light) | 4 sets x 8–12 | 90 sec | Moderate-High (focus upper chest) |
Lat Pulldown (Back) | 1 set x 12 (light) | 4 sets x 8–12 | 90 sec | Moderate-High (full stretch) |
Dumbbell Chest Fly(Chest) | 1 set x 12 (light) | 4 sets x 10–12 | 60–90 sec | Moderate (isolation, strict form) |
Seated Cable Row (Back) | 1 set x 12 (light) | 4 sets x 8–12 | 60–90 sec | Moderate-High (squeeze shoulder blades) |
Notes:
- For Barbell Bench Press, make sure to retract your shoulder blades and keep your back slightly arched for a stable pressing base. This is your primary chest strength builder – challenge yourself, but always with a spotter or safety bars if going heavy.
- Bent-Over Row: Keep your back flat and core tight. This exercise works your lats, mid-back, and even rear shoulders. Use a grip a bit wider than shoulder-width and pull the bar toward your lower chest/upper abs.
- Incline Dumbbell Press: Set the bench at ~30–45° incline to target the upper chest. Control the dumbbells down to a deep stretch and press up without locking out elbows.
- Lat Pulldown: Use a wide grip and focus on pulling your elbows down to your sides, squeezing your lats. If you can do pull-ups, you could substitute those here as well (see alternatives).
- Dumbbell Fly: Go lighter on this isolation move. Keep a slight bend in your elbows and open your arms wide to feel a stretch in the chest, then squeeze the pecs to bring the dumbbells up. This will pump the chest without involving the triceps much.
- Seated Cable Row: Keep your torso upright, pull the handle toward your belly button, and pinch your shoulder blades together at the end of the movement. This will work your mid-back (rhomboids, traps) and lats. Use a weight that allows full range of motion.
Alternative Exercises (Monday):
If you need to swap any exercise (due to equipment or to add variety), here are some alternatives:
- Dumbbell Bench Press – If you don’t have a barbell, use dumbbells for the bench press motion. Great for working each side independently and improving stabiliser strength.
- Pull-Ups (or Assisted Pull-Ups) – An alternative to lat pulldowns. If you can do bodyweight pull-ups, do 4 sets to failure (or 8–12 reps if adding assistance or weight as needed). This is an excellent lat and biceps builder.
- Chest Press Machine – If barbell or dumbbells aren’t available, a plate-loaded or cable chest press machine can provide a stable chest workout with the same rep scheme. Focus on the mind-muscle connection with your chest.
Feel free to rotate these alternatives in on different weeks to keep your routine fresh, but ensure you’re still pushing yourself progressively.
Tuesday – Shoulders, Biceps, and Triceps
Tuesday’s focus is on the shoulders and arms – basically all the upper body muscles we didn’t hit directly on Monday. This day will build your deltoids (shoulders), biceps, and triceps. Strong, well-developed shoulders and arms not only look great, but they also support your big lifts on chest/back days. We’ll start with shoulders (as they’re larger) and then move to biceps and triceps. Some shoulder exercises also engage the triceps (e.g., presses), and some biceps exercises involve the shoulders, so pay attention to form to isolate the target muscles.
Tuesday Workout: (Shoulders & Arms – 6 exercises)
Exercise | Warm-Up | Working Sets x Reps | Rest | Intensity |
Dumbbell Shoulder Press(Shoulders) | 2 sets x 10 (light) | 4 sets x 8–12 | 90 sec | High (RPE ~8) – Overhead push |
Dumbbell Lateral Raise(Shoulders) | 1 set x 12 (light) | 4 sets x 10–12 | 60 sec | Moderate (strict form, feel the burn) |
Barbell Bicep Curl (Biceps) | 1 set x 12 (light) | 4 sets x 8–12 | 90 sec | High (full range, no swinging) |
Triceps Dip (Triceps) | 1 set x 8 (bodyweight warm-up) | 4 sets x 8–12* | 90 sec | High (to failure if bodyweight) |
Hammer Curl (Dumbbell)(Biceps) | 1 set x 10 (light) | 4 sets x 8–12 | 60–90 sec | Moderate-High (neutral grip, slow eccentric) |
Overhead Triceps Extension(Dumbbell/Cable) | 1 set x 12 (light) | 4 sets x 8–12 | 60–90 sec | Moderate-High (full stretch, squeeze at top) |
*(If doing bodyweight dips and 8–12 reps is easy, add weight using a dip belt; if it’s hard, use an assisted dip machine or bands to hit the target rep range.)
Notes:
- Dumbbell Shoulder Press: This is the main shoulder strength builder. Perform seated or standing. Keep your core tight. Press the dumbbells overhead but avoid touching them at the top to maintain tension on the shoulders. Lower slowly to about ear level. You can also use a barbell for overhead press if preferred.
- Dumbbell Lateral Raise: Focus on form over weight here. Raise your arms out to the sides, leading with your elbows/wrists (not shrugging). Stop at shoulder height, then lower under control. This isolates the side delts for width. A slight bend in the elbow is fine, and keep the movement slow and controlled – no momentum swinging.
- Barbell Bicep Curl: Classic biceps move. Grip the bar about shoulder-width, keep elbows at your sides, and curl using your biceps (don’t swing your back). Lower the bar all the way down to stretch the biceps before the next rep. If form falters, reduce the weight.
- Triceps Dip: Dips are excellent for triceps (and also hit chest/front shoulders a bit). Keep your torso upright (for more tricep focus) and elbows close to your body as you bend them. Go down to about 90° elbow bend then push up, locking out with a triceps squeeze. If bodyweight is too heavy to get 8 reps, use assistance. If bodyweight is too light (you can do more than 12), add extra weight.
- Hammer Curls: Hold dumbbells with a neutral grip (palms facing each other). Curl up, focusing on the brachialis and forearm muscles. These add thickness to your arms and improve grip strength. Don’t cheat by swinging – use a weight you can control.
- Overhead Triceps Extension: Can be done one-arm at a time with a dumbbell, two-hand with one heavier dumbbell, or with a rope on a cable. The goal is to stretch the triceps overhead and then extend your arms fully. Keep your elbows pointing forward (not flared out wide) to really target the triceps long head. This move gives that nice shape to the back of your arms.
Alternative Exercises (Tuesday):
- Arnold Press – A great shoulder press variation where you rotate the dumbbells during the lift (palms face you at bottom, face forward at top). This hits all heads of the shoulder. Use instead of standard shoulder press occasionally for variety.
- Preacher Curl (EZ-Bar or Machine) – An alternative bicep exercise that isolates the muscle by preventing elbow movement. Good to substitute for barbell curls if you want more isolation or have lower back issues (since you’re seated and supported).
- Skull Crushers (Lying Triceps Extension) – Another terrific triceps move, performed lying on a bench with an EZ-bar or dumbbells. Lower the weight towards your forehead (hence the name) by bending at the elbows, then extend back up. This can replace dips or overhead extensions now and then to hit triceps from a different angle.
Tuesday’s workout will leave your shoulders and arms pumped. Maintain that mind-muscle connection, especially on isolation moves, and use these sessions to strengthen the supporting muscles that will aid your big lifts.
Wednesday – Legs, Abs, and Calves
Wednesday is leg day (with a bit of abs and calves thrown in). This is where we target the quads, hamstrings, glutes, and calves – the largest muscle groups in the body, plus some core work. Training legs is tough but incredibly rewarding: it stimulates a lot of muscle growth (your body releases growth hormones and testosterone in response to big movements like squats and deadlifts) and builds overall functional strength. We’ll hit the quads and glutes hard with squats and lunges, the hamstrings with a curl, the calves with raises, and finish off with some abdominal work.
Wednesday Workout: (Legs, Abs & Calves – 6 exercises)
Exercise | Warm-Up | Working Sets x Reps | Rest | Intensity |
Barbell Back Squat(Quads/Glutes) | 2 sets x 8–10 (light) | 4 sets x 8–12 | 2–3 min | High (RPE ~8) – Heavy compound |
Dumbbell Walking Lunge(Quads/Glutes) | 1 set x 10 (each leg, no weight or light) | 4 sets x 8–10 each leg | 2 min | High – Deep steps, controlled |
Leg Curl (Machine)(Hamstrings) | 1 set x 12 (light) | 4 sets x 10–12 | 90 sec | Moderate-High (feel hamstring contraction) |
Standing Calf Raise (Calves) | 1 set x 15 (bodyweight) | 4 sets x 12 | 60–90 sec | High (full range: stretch & squeeze) |
Barbell Hip Thrust(Glutes/Hamstrings) | 1 set x 10 (light) | 4 sets x 8–12 | 2 min | High (drive through heels, squeeze glutes) |
Hanging Leg Raise (Abs) | 1 set x 5 (warm-up half reps) | 4 sets x 10–15 | 60 sec | Moderate (control the movement, no swing) |
Notes:
- Barbell Back Squat: The king of leg exercises. Place the bar comfortably on your upper back (use a squat rack), feet shoulder-width apart. Squat down by bending hips and knees (go to at least thighs parallel to floor, or deeper if flexibility allows), then drive through your heels to stand back up. Keep your chest up and core braced. Squats work your quads, glutes, and hamstrings – a true full-leg builder. Use a weight that challenges you for 8–12 reps; this might be quite heavy, so ensure safety (rack pins or a spotter if possible). Rest enough between sets (2-3 minutes) to recover, as these are very demanding sets.
- Dumbbell Walking Lunge: Hold a dumbbell in each hand at your sides. Take a big step forward with one leg and lower your body until your front thigh is about parallel to the ground (and back knee just above the floor), then push through the front heel to stand and bring the back foot forward into the next lunge. Lunges build the quads and glutes (and also challenge balance and core). 8–10 each leg means a total of 16–20 steps per set. If you don’t have space to walk, you can do alternating in-place lunges. Take your time with each step for stability.
- Leg Curl (Machine): This isolates the hamstrings. Adjust the machine so the pad is just above your heels on your Achilles, grip the handles, and curl your heels toward your butt, then lower slowly. If you don’t have a machine, you could do lying dumbbell leg curls (holding a dumbbell between your feet) or Swiss ball hamstring curls as an alternative.
- Standing Calf Raise: Use either a calf raise machine or hold a dumbbell in one hand (while balancing with the other hand on something). From a standing position, raise up on your toes as high as possible, squeeze the calves at the top, then slowly lower your heels down (drop your heels below step level if on a step for a deep stretch). Do high-quality reps through full range. Strong calves help with overall lower-body explosiveness and ankle stability.
- Barbell Hip Thrust: Sit on the ground with your upper back against a bench, barbell over your hips (use a pad on the bar for comfort). Thrust your hips upward by driving through your heels, squeezing your glutes at the top (body should form a straight line from shoulders to knees at lockout). Then lower your hips back down. This exercise powerfully targets the glutes and also the hamstrings. It’s great for improving hip strength (useful for squats, deadlifts, and athletic power). Control the weight; don’t just bounce.
- Hanging Leg Raise: Hang from a pull-up bar or captain’s chair. Keeping your legs fairly straight, use your abs to raise your legs up (ideally bringing feet up to about hip level or higher). If straight legs are too hard, you can bend your knees (knees-to-chest variation) to start. Avoid swinging; pause at the top briefly and lower slowly. This move works the abs (especially lower abs/hip flexors) and will also tax your grip and forearms a bit from hanging. Aim for 10–15 controlled reps. If you can’t get that many, do as many as you can, or do knee raises.
Alternative Exercises (Wednesday):
- Leg Press – If barbell squats are problematic (or to change it up), a 45° leg press machine can be used to hit quads and glutes similarly. Ensure you go deep enough to feel your glutes engage, and don’t overload to the point of bad form.
- Leg Extension – An isolation for quads that you can swap in place of lunges occasionally or add if you want extra quad focus. Great for targeting the front of the thigh and getting a nice burn, but use lighter weight and higher reps (10–15) to be gentle on the knees.
- Cable Crunch – Instead of hanging leg raises, you can do cable crunches (kneeling, with a rope attachment on a high pulley, crunching your torso down) to work the abs. Choose a weight that allows ~12–15 controlled reps. This is easier if you struggle with hanging leg raises or need to avoid grip strain.
By the end of Wednesday, your legs should feel thoroughly worked. You’ve earned the upcoming rest day! Remember to eat well – leg day especially can stimulate your appetite and your body will be soaking up nutrients to rebuild those big muscles.
Thursday – Off (Rest Day)
Rest day – no weight training. As discussed in the recovery section, take this day to recharge. Focus on nutrition (make sure you’re eating enough protein and calories to recover from the first half of the week). You can do some light stretching, foam rolling, or a gentle walk to stay limber, but avoid intense activity that could fatigue your muscles. Some mild cardio is okay if you enjoy it, but keep it low to moderate intensity. The goal is to let your body repair. Use any extra time to prep healthy meals, work on flexibility, or simply relax. Reducing stress on off days can further help muscle recovery. Remember, muscle growth happens during rest!
(By giving yourself a physical and mental break on Thursday, you’ll approach Friday’s session with renewed energy.)
Friday Workout: (Chest & Arms – 6 exercises)
|
Exercise |
Warm-Up |
Working Sets x Reps |
Rest |
Intensity |
|
Dumbbell Bench Press (Chest) |
2 sets x 10 (light) |
4 sets x 8–12 |
2 min |
High (RPE ~8) – Heavy press |
|
Incline Barbell Bench Press(Chest) |
1 set x 10 (light) |
4 sets x 8–12 |
2 min |
High – Upper chest focus |
|
EZ-Bar Biceps Curl (Biceps) |
1 set x 12 (light) |
4 sets x 8–12 |
90 sec |
High (strict form) |
|
Close-Grip Bench Press(Triceps/Chest) |
1 set x 8 (light) |
4 sets x 8–12 |
2 min |
High (triceps burn) |
|
Concentration Curl (Biceps) |
1 set x 10 (light) |
4 sets x 10–12 |
60–90 sec |
Moderate-High (isolate bicep peak) |
|
Triceps Rope Pushdown (Triceps) |
1 set x 12 (light) |
4 sets x 10–12 |
60 sec |
Moderate-High (full extension on each rep) |
Notes:
- Dumbbell Bench Press: Similar movement pattern to Monday’s barbell bench, but using dumbbells engages stabilizer muscles and can help address any strength imbalances between sides. Set up with dumbbells at chest level, press up and slightly together (without clanking them). Lower until you feel a good stretch in the chest. Go heavy – this is your main chest mover today.
- Incline Barbell Bench Press: Using a barbell on an incline bench (around 30°) targets the upper chest and front shoulders. It’s slightly easier to stabilize than dumbbells, allowing you to push weight. Grip slightly wider than shoulder width. Be sure to control it down to the chest and drive up powerfully. Keep elbows at about 45° angle from your body (not flared too wide). This second chest exercise will thoroughly fatigue your pecs.
- EZ-Bar Biceps Curl: The EZ curl bar (with the zigzag shape) allows a more wrist-friendly grip. Curl with hands on the angled parts of the bar that feel comfortable. This hits the biceps similarly to straight bar curls but can emphasize slightly different fibers and reduce strain on wrists. Stand tall, no swinging.
- Close-Grip Bench Press: Using a barbell (or could use the Smith machine if free bar is tough after earlier exercises). Take a close hand spacing (around shoulder-width or just inside). Perform a bench press – elbows tucked close to your sides. This move heavily targets the triceps (and also the inner chest to some degree). It’s great for tricep strength. Use a weight lighter than your regular bench since triceps will be the limiting factor. Keep reps controlled; you should feel a strong tricep contraction as you straighten your arms.
- Concentration Curl: Sit on a bench, lean forward slightly and curl a dumbbell with one arm, bracing your elbow against the inside of your thigh. This isolates the biceps – only the bicep should be moving the weight. Squeeze at the top of each rep. By isolating one arm at a time, you can really focus on that muscle contraction (plus it evens out any strength differences between arms).
- Triceps Rope Pushdown: Attach a rope to a high pulley. Grip the rope ends with palms facing each other. Keeping elbows pinned at your sides, extend your arms down, spreading the rope slightly at the bottom to really contract the triceps, then return up until your elbows are about 90°. This is a classic tricep isolation move that hits the lateral head of the triceps well (for that horseshoe shape). Use a weight you can handle without your elbows flaring too much or your shoulders moving; only the forearms should hinge. High reps with a burn here will finish off your arms nicely.
Alternative Exercises (Friday):
- Push–Ups – If you don’t have a bench for presses, high-rep push-ups can be a substitute. You can also do them as a burnout finisher after your bench sets (e.g., one max rep set of push-ups). Variations like decline push-ups (feet elevated) can mimic incline press effect on upper chest.
- Cable or Machine Fly – In case you want to replace one of the pressing movements, cable crossovers or pec-deck machine flyes can be used to isolate the chest (similar to Monday’s dumbbell fly, but constant tension with cables). Use them if your triceps are too tired from earlier in the week and chest needs more direct work instead.
- Reverse–Grip Pulldown or Chin–Up – Interestingly, chin-ups (underhand grip) work the biceps strongly. If you’re short on direct biceps equipment, doing a few sets of chin-ups can serve as a bicep exercise (as well as back). Alternatively, a reverse-grip lat pulldown, focusing on the pull with the biceps, can be an effective alternative to EZ-bar curls occasionally. For triceps, bench dips (hands behind on a bench, feet forward) could sub if you lack equipment – though they’re similar to regular dips done earlier in the week.
By Friday, you’re ending the week’s lifting with a bang – chest and arms pumped again. This second round in the week often surprises people with how much strength they’ve gained in those muscle groups since Monday/Tuesday. That’s progressive overload and recovery at work!
Saturday – Back and Hamstrings
The final workout day of the split is Saturday, focusing on back and hamstrings. This is somewhat like a “posterior chain” day – hitting all the big muscles on the back side of your body. Your back (lats, traps, spinal erectors) and hamstrings (back of the thighs) work together in many movements, especially pulling exercises and deadlifts, so it’s efficient to train them on the same day. We’ll do heavy pulls for the back, plus exercises to isolate the hamstrings. You’ll also inevitably work your glutes and lower back in some of these moves (which is great for overall strength and posture). After this, you get a well-earned rest on Sunday.
Saturday Workout: (Back & Hamstrings – 6 exercises)
Exercise | Warm-Up | Working Sets x Reps | Rest | Intensity |
Barbell Deadlift (Back/Hamstrings) | 2 sets x 5 (light technique sets) | 4 sets x 6–8** | 2–3 min | High (RPE ~8) – Heavy full-body pull |
Pull-Up or Chin-Up (Back/Biceps) | 1 set x 5 (bodyweight) | 4 sets x 8–12* | 2 min | High (to failure or assisted) |
Single-Arm Dumbbell Row (Back) | 1 set x 10 (light each arm) | 4 sets x 8–12 each arm | 90 sec/arm | High (strong pull to hip) |
Romanian Deadlift (Hamstrings/Glutes) | 1 set x 8 (light) | 4 sets x 8–12 | 2 min | High (stretch in hams, flat back) |
Back Extension (Hyperextension) (Lower Back/Hamstrings) | 1 set x 12 (no weight) | 4 sets x 12 | 60–90 sec | Moderate (bodyweight or light weight) |
Kettlebell Swing(Hamstrings/Glutes/Cardio) | 1 set x 10 (light) | 4 sets x 15 | 60 sec | Moderate-High (explosive, maintain form) |
(Deadlift reps: 6–8 range to focus on strength; deadlifts are taxing, so keep reps a bit lower. Still do 4 working sets.
Pull-Up/Chin-Up: If you cannot do 8 reps unassisted, use an assisted machine or resistance bands to help, or do lat pulldowns as an alternative. If you can do more than 12 bodyweight pull-ups, add weight with a belt.)
Notes:
- Barbell Deadlift: The deadlift is a hallmark exercise for total back-body strength. Approach the bar with feet about hip-width apart, grip the bar just outside your knees (mixed or overhand grip), and keep your back flat, chest up. Drive through your heels and extend your hips to lift the bar, keeping it close to your legs. Stand tall at the top (don’t lean back excessively), then hinge at the hips and bend knees to lower the bar along your legs back to the floor. Deadlifts work the hamstrings, glutes, lower back, and also engage your lats and upper back to stabilize. They are heavy – treat these sets with respect and focus. Because they are taxing, we do slightly lower reps (around 6–8). Make sure to warm up thoroughly and never sacrifice form for weight. When done right, deadlifts are a fantastic builder of muscle and strength.
- Pull-Ups/Chin-Ups: This is your vertical pulling movement, great for lats and also hitting the biceps. An overhand pull-up hits more of the upper back and lats; an underhand chin-up involves the biceps more – you can choose either based on preference or alternate between workouts. Aim to get within the 8–12 rep range. If you need assistance, use a pull-up assist machine or bands, or substitute with a Lat Pulldown machine (similar motion). If you’re strong at pull-ups, feel free to add weight. Go all the way down (full hang) and pull up until your chin clears the bar.
- Single-Arm Dumbbell Row: Support one hand and knee on a flat bench, other foot on the ground. With your free hand, grab a dumbbell and row it up toward your hip/abdomen, keeping your back flat and core engaged. Squeeze your back at the top, then lower the weight under control. This unilateral exercise works each side of your back (lats, mid-back) and helps even out any strength differences. It also engages your core for stability. Do all reps on one side, then switch. Use a challenging weight that still allows full range of motion.
- Romanian Deadlift (RDL): This targets hamstrings and glutes intensely. With a barbell (or dumbbells), stand with feet hip-width. Keep a slight bend in knees and hinge at the hips (push your butt back) while keeping your back straight, lowering the bar down your thighs until you feel a stretch in the hamstrings (typically the bar goes just below knee level or mid-shin if flexible). Then contract your hamstrings/glutes to pull yourself back up to standing. Unlike the regular deadlift, RDLs start from the top and focus on the lowering stretch and hip hinge. Keep the bar close to your body. This is excellent for building the hamstrings. Use a moderate-heavy weight – you likely can’t lift as much as your full deadlift here, as it’s more isolated to hamstrings.
- Back Extension (Hyperextension): Using a back extension bench (45° or horizontal), lock your feet in and bend at the hips so your body can lower and rise. Cross your arms over your chest (or hold a light weight to increase difficulty). Lower your upper body until you’re about 90° at the hips, then squeeze your lower back, glutes, and hamstrings to raise your torso back in line with your legs. Don’t overextend (avoid arching past straight). This exercise strengthens the lower back (erector spinae) and also hits hamstrings and glutes – critical for a strong posterior chain and to prevent lower back injuries. If you don’t have this apparatus, you could do “Superman” floor raises or good mornings as an alternative.
- Kettlebell Swing: Lastly, a dynamic movement to not only work the hamstrings and glutes but also get your heart rate up. With a kettlebell, perform swings by hinging at the hips (similar to RDL form) and snapping your hips forward to swing the kettlebell up to about chest level (arms straight, bell in front of you), then let it swing back down as you hinge again. The power comes from your hip drive, not your arms. This explosive move builds posterior-chain power and endurance. Keep your core braced to protect your back. Swings also condition your cardiovascular system – a nice finisher to burn some extra calories. Do sets of ~15 swings with a moderate weight; focus on form and a consistent rhythm.
Alternative Exercises (Saturday):
- Lat Pulldown (Wide or Close Grip) – If you can’t do pull-ups, the lat pulldown machine is the go-to alternative. Vary grip widths to hit the back slightly differently.
- Hamstring Curl (Stability Ball or TRX) – In absence of machines, you can do ham curls by lying on your back, feet on a Swiss ball or TRX straps, and pulling your heels toward you (hips lifting off ground). This is challenging but effective for hamstrings.
- T-Bar Row or Seated Cable Row – For variety in back training, you could substitute or add a rowing movement like T-bar rows (landmine bar attachment) or a different angle cable row. These hit mid-back and lats. If you did dumbbell rows for a while, switching to a chest-supported T-bar row can reduce lower back strain and isolate the back muscles.
By the end of Saturday’s session, you’ve worked your entire posterior chain thoroughly. Great job – that’s five tough workouts in the bag this week! Now it’s time to really rest up and recover on Sunday.
Sunday – Recovery (Steam & Cold Shower Therapy)
Sunday is all about rest, relaxation, and rejuvenation. No weight training today. Instead, the focus is on active recovery techniques – specifically, using steam/sauna and cold shower therapy as mentioned earlier. Aim for around 20 minutesof combined therapy. For example, you might do 2–3 rounds of: 5-10 minutes in a steam room or sauna, followed by a quick 1-2 minute cold shower. The heat will help loosen up any residual muscle tightness and promote blood flow, while the cold will reduce inflammation and flush out waste by causing blood vessels to constrict and then re-open. Many athletes swear by contrast hydrotherapy for reducing soreness and improving recovery. It’s also mentally refreshing – you’ll come out feeling relaxed yet invigorated.
If you don’t have access to a sauna or steam room, alternatives could be a hot Epsom salt bath (to relax muscles) followed by a cold rinse in the shower. Even without the cold portion, a warm bath can soothe aches. Some people also do contrast showers at home (alternating 1 minute hot, 30 seconds cold for a few cycles). Do what you have available – the key is to pamper your body today.
Besides the hot/cold therapy, make Sunday a day to recharge your mind too. Perhaps do some light yoga or stretching, take a gentle walk outside to get blood flowing, or just enjoy a hobby. Ensure you’re prepared for the week ahead: maybe do some healthy meal prep, or review your training log to see the progress you made last week and plan your targets for the next.
Listen to your body on this day. If you have any nagging soreness or minor tweaks, use rest, ice, gentle movement, or whatever therapy is needed to address it. If you feel fine, still resist the urge to do anything intense – remember, muscles grow during rest! Get a good night’s sleep, and you’ll be ready to crush another week of the 5-day split come Monday.
Conclusion
Congratulations, you now have a complete 5-day training program that has been proven to yield significant muscle gain when paired with proper nutrition and recovery. This is the very plan that helped me gain 8kg of muscle, and I’ve seen it work for many of my clients as well. The combination of a smart training split, progressive overload each week, a nutrient-dense diet, and dedicated recovery creates the perfect environment for muscle growth.
A few parting tips to maximise your results:
- Be Consistent: The best program in the world only works if you stick to it. Aim to hit your five workouts each week and give each session your full effort. Over time, those workouts add up to impressive progress.
- Track Your Workouts: Log the weights and reps you do for each exercise (the 12Reps app or a notebook works great for this). This allows you to clearly see your progressive overload, and there’s something motivating about surpassing your previous numbers. The 12Reps app, for instance, can help automatically adjust your workouts and ensure you’re always improving. Tracking takes the guesswork out and keeps you accountable.
- Focus on Form: Especially as you increase weights, maintain strict technique. Proper form ensures the target muscle is doing the work and helps prevent injuries. When trying to PR (set a personal record), form comes first, weight second.
- Nutrition and Sleep: Think of food and rest as extensions of your training. You’ve broken down muscle fibers in the gym; now you must rebuild them bigger. Hitting your protein and calorie targets, staying hydrated, and getting quality sleep each night will make a world of difference in your recovery and growth.
- Listen to Your Body: It’s normal to feel muscle soreness, but sharp pain or extreme fatigue are red flags. Adjust as needed; for example, if your legs are still very sore, you might consider swapping a workout day or taking an extra rest. This program is intense, and while pushing yourself is good, overtraining is not. With experience, you’ll learn the difference between pushing through discomfort and risking injury. Always err on the side of safety.
By following this program, you’re essentially applying tried-and-true principles of hypertrophy: moderate rep ranges (8–12, the “sweet spot” for muscle growth), high effort, progressive overload, and comprehensive muscle group coverage. You’re also giving your body the fuel it needs and ample recovery modalities to optimise results. It’s a holistic approach, and that’s why it works.
Now it’s time for you to put in the work. Bring your dedication, stay patient (muscle gain is a gradual process, but a rewarding one), and enjoy the journey. Over the next weeks and months, track your weight lifted, your body measurements, and even take progress photos. The changes will come if you stay consistent. Before you know it, you might be the one up 8 kilograms of solid muscle!
Good luck with your training, and remember that fitness is a lifelong marathon, not a sprint. Keep challenging yourself each week, and keep learning. If you ever need guidance or motivation, the 12Reps community and resources are there to help. Now go out there and crush those workouts – you got this!
