Week 1 - Foundation Building
Start your transformation journey with this comprehensive 5-day workout program focused on building a solid foundation for strength training and muscle growth.
1 - Push
Push (Chest, Shoulders, Triceps)
Primary Equipment
Chest Press Machine
Alternative
Barbell or Dumbbell Bench Press
Primary Equipment
Smith Machine
Alternative
Dumbbell Shoulder Press
Primary Equipment
Adjustable Bench + Dumbbells
Alternative
Incline Smith Press
Primary Equipment
Cable Cross
Alternative
Dumbbell Flys
Primary Equipment
Cable Cross
Alternative
Overhead Dumbbell Extension or Bench Dips
Primary Equipment
Barbell
Alternative
Dumbbells or Smith Machine
2 - Pull
Pull (Back, Biceps)
Primary Equipment
Lat Pulldown Machine
Alternative
Barbell or Dumbbell Bent-over Row
Primary Equipment
Cable Cross (low pulley)
Alternative
Barbell or Dumbbell Row
Primary Equipment
Cable Cross
Alternative
Dumbbell Rear Delt Fly
Primary Equipment
Cable Cross
Alternative
Dumbbell or Barbell Curl
Primary Equipment
Dumbbell
Alternative
Cable Rope Curl
Primary Equipment
Medicine Ball
Alternative
Kettlebell Swing
3 - Legs
Legs (Quads, Glutes, Hamstrings)
Primary Equipment
Leg Press Machine
Alternative
Dumbbell Goblet Squats
Primary Equipment
Smith Machine
Alternative
Barbell Back Squat or Dumbbell Front Squat
Primary Equipment
Barbell
Alternative
Dumbbells or Kettlebell
Primary Equipment
Leg Curl Machine
Alternative
Dumbbell Hamstring Curl on Bench
Primary Equipment
Leg Extension Machine
Alternative
Dumbbell Bulgarian Split Squat
Primary Equipment
Dumbbells
Alternative
Bodyweight or Kettlebells
4 - Upper Hypertrophy
Upper Hypertrophy (Chest + Back)
Primary Equipment
Adjustable Bench + Dumbbells
Alternative
Smith Machine Incline Press
Primary Equipment
Cable Cross
Alternative
Dumbbell Chest Fly
Primary Equipment
Lat Machine
Alternative
Dumbbell Rows
Primary Equipment
Cable Cross
Alternative
Kettlebell Bent-over Row
Primary Equipment
Chest Press Machine
Alternative
Dumbbell Bench Press
Primary Equipment
Barbell
Alternative
Dumbbell Shrugs
5 - Functional + Core + Conditioning
Functional + Core + Conditioning
Primary Equipment
Kettlebell
Alternative
Power hip thrust
Primary Equipment
Medicine Ball
Alternative
Explosive
Primary Equipment
Row Machine
Alternative
Moderate to hard pace
Primary Equipment
Dumbbells
Alternative
Full-body
Primary Equipment
Bodyweight
Alternative
Use pull-up bar if available
Primary Equipment
Cable Cross
Alternative
Core twist
Primary Equipment
Bodyweight
Alternative
Can add weight plate for challenge