Workout Routine

Free

5 Day Muscle Focus

by Tomcat42

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Monday - Chest/Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
9
60 sec
4
–
–
8
60 sec

bench press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
9
60 sec
3
–
–
8
60 sec

incline bench press

3 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
9
60 sec
3
–
–
8
60 sec

decline bench press

3 sets

Standing chest Cable Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
9
60 sec
3
–
–
8
60 sec

Standing chest Cable Fly

3 sets

Pec Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Pec Fly

3×10

Tricep Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
15
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Tricep Dips

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

tricep pushdown

4×10

Ab Cruncher

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Ab Cruncher

3×15

Tuesday - Back

Front Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Front Lat Pulldown

4 sets

Lat Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Lat Pullover

3 sets

Seated cable row wide grip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Seated cable row wide grip

3×10

Dumbbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
8
60 sec

Dumbbell Shrug

4 sets

Russian Twist

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Russian Twist

3×10

Wednesday - Shoulders/Biceps

Bent Over Rear Delt Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Bent Over Rear Delt Raise

4×10

Dumbbell Side Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Dumbbell Side Raise

3×10

Dumbbell Front Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Dumbbell Front Raise

3×10

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

military press

3×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

shrug

3×10

Standing Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

Standing Barbell Curl

3 sets

Cable Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Cable Hammer Curl

3×10

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

concentration curl

3×10

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

preacher curl

3×10

Ab Push

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Ab Push

3×10

Thursday - Legs

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

hack squat

3×10

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
15
60 sec

Leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

leg curl

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

leg extension

3 sets

Hip adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Hip adduction

3×10

Calf Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Calf Extension

3×15

Hip abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Hip abduction

3×10

Lower Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Lower Back Extensions

3×10

Saturday Full Body

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

bench press

3×8

Lat Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Lat Pullover

3×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

overhead press

3×8

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Rear Delt Fly

3×10

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg press

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

curl

3×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

tricep pushdown

3×8

Russian Twist

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Russian Twist

3×10