5 Day Program

Day 1: Chest & Back

Day 2: Legs
Day 3: Arms & Shoulders
Day 4: Chest & Back
Day 5: Legs

Chest & Back

Chest can be worked out with three angles: Incline, Flat, and Decline. Incline motions
will also work your shoulders a little bit, and strengthen your upper chest. Flat motions will focus
on the triceps and the middle of your chest, and decline motions will target your lower chest.

When you’re focusing on your chest, it’s important to pinch your traps together when
doing the exercise, pulling your shoulders back. This allows your chest to do the most work
rather than your arms or your shoulders.

Barbell Bench Press

1x8 65%
1x6 75%
3x4 80-85%
1x5 80%
1x6 75%
1x AMRAP 60%

Incline Bench Press

4x12 Slow (2 seconds down, 2 seconds up, don’t stop at the top or bottom)

Incline DB Press and Incline Push Ups

(Note: Incline push ups are done by leaning against the bench, putting your palms on the sides
where you’d normally put your head, and doing push ups. They’re basically normal push ups
except you are at an incline, and holding the sides of the bench. As soon as you finish your
dumbbell bench press set, go right into the push ups.)
4 x 12

Cable Flies
(Note: These can be a bit tricky, if you aren’t feeling it in your chest, try pulling your shoulders
back so your scapulas are pinched together the entire time during the set, and it should help
you target your chest more. This exercise is great for stretching your chest out after heavy
workouts.)
 2 x 12 Lower angle
2 x 12 Middle angle
2 x 12 Upper angle

Back: The main muscles to focus on when training back are your lats, trapezius, and lower
back. Lats are worked best by using a pulling motion from overhead (think pull-ups), trapezius is
used by pulling things directly in front of you (or really pulling anything at all, but directly in front
of you is what focuses them the most), and lower back is used by doing things such as deadlifts.
Think of training your back this way - wide grip = wideness, close grip = thickness.

Barbell Rows
5 x 10

Lat Pulldowns and Straight-Arm Extensions

(Note: Extensions can also be a little tricky, and a lot of people will do these in a way that work
their triceps instead. Videos help a lot with form. You want to lean over a little bit and imagine
you’re trying to pull the bar from over your head to your waist while keeping your arms straight.)
5 x 16 or 5 x 10

Cable Rows
4 x 12 Slow

Legs
Legs are your largest muscle group, and can be trained the most frequently since they
recover quicker than any other muscle group. The main groups in your legs are your
quadriceps, glutes, hamstrings, and calves. Many people only train their quads, but it’s
important to hit everything - weak hamstrings/glutes can lead to back and posture issues, so
they are well worth training too.

Quads are exercised by straightening your legs, hamstrings are exercised by bending
your legs, and glutes are generally exercised when you do any sort of hip/hinge movement.
Think of it this way - your quads are like the triceps of your legs, your hamstrings are the biceps
of your legs, and your glutes are very similar to the biceps of your legs.

(Note: You don’t have to, but I like to pick the heavier weight (80%+ days) for my first leg day of
the week, and the lighter day with more reps (70%) as the second day.)

Barbell Squat
1x8 65%
1x6 75%
3x4 80-85%
1x5 80%
 1x6 75%
1x AMRAP 60% (This is extremely hard, so I’ll usually just do 10-15 reps slow)

Leg Press
(Note: Really try to push yourself with these! They work really great coming right off of barbell
squat. Also - form is better than heavy weight. Try to get as much ROM as you can.)
5 x 16, Moderate/Heavy weight

Leg Extensions
2-3 x ladder sets
(set the weight to where you can do 10 comfortably, drop the weight slightly, do 10 more, repeat
until out of weight)

Hamstring Curls
3 x 12 Slow

10:00 on stair climber

Arms & Shoulders

Shoulders are a fragile area, and generally respond best to slower, time-under-tension
exercises. When doing presses, try to go up and down slowly and deliberately. Lat raises can be
done a bit faster, but are one of the more challenging lifts, so make sure to start light! Rear delts
help stabilize these two groups, and help pull your shoulders back into the position they should
be in if your shoulders have rounded forward due to excessive computer use/slouching (strong
rear delts gives you better posture).

There are three main “heads” of the shoulder (deltoid), and you grow these heads by
doing different type shoulder exercises. “Press” motions will build the front delt, lat raise-type
motions will grow the side delt, and pulling motions will grow the rear delt.

Seated Barbell Shoulder Press

1x10 warmup
1x5 @ 40-50%
4 - 5 sets of 8 - 12 @ 55-60%
1 x 10 @ 50% (slow!)

Dumbbell Shoulder Press

5 x 12, Moderate/heavy weight
 Lat Raises
5 x 12

Front Raises and Machine Shoulder Press

4 x 12, Moderate weight

Face Pulls
3 x 12

Arms: Your upper arm has two main components - tricep and bicep. When you
straighten your arm, that works your tricep, when you bend your arm, that works your bicep. I’ve
found that your forearms will naturally get exercises when you do these exercises regardless, so
don’t worry about exercising specifically forearms.

Tricep Pushdowns
4 x 12

Barbell Curls and Dumbbell Curls

4 x 8 (slow)

Machine Bicep Curls

2 x AMRAP, Moderate weight

Chest & Back

Barbell Bench Press

1-3 warmup sets
5x8 @ 70%, go as slow as possible, pause at bottom, go up slowly
2x AMRAP 60%, do reps slowly

Incline Dumbbell Press and Incline Push Ups

5 x 8 (slow)

Cable Flies
3 x 12, Middle variation

Lat Pulldowns and Straight-Arm Extensions

5 x 16, Moderate weight
 Cable Rows
5 x 12, Moderate/Heavy weight

Machine Rows
3 x 10, Slow

Legs

Barbell Squat
8 x 8 or 10 x 10. It’s a lot, but it grows the hell out of your legs. You could do 5x16 or 4-5x12 too,
just make sure you’re getting that volume in.

Hack Squat
5 x 8 @ Moderate

Leg Extensions
5 x 20 @ Light weight (Again, it’s a lot of volume, but it forces your legs to grow.)

Hip Adductors
4 x 12

10:00 on Stair Climber

The %-based lifts are based off of your max lifts. For example, if it says bench @ 70%,
and you can bench press 135 pounds for 1 rep, then you’d do about 95 pounds for those sets.
Percentages are a great reference point to start with, but you might find some sets too easy or
too hard - don’t be afraid to push yourself harder than what it says! This is just a rough guide -
you know your own capabilities better than anyone.

Some other exercises you can do for different body parts are below (I listed the ones I
included as well just so it’s a (more or less) complete list:

Arms: Dumbbell/Barbell/Machine Curls, tricep pushdowns, dips, push ups

Chest: Incline/Decline/Flat Bench press (with dumbbells or barbells), cable/dumbbell
flies, push ups, machine press, cable press, dips
Back: Barbell/Dumbell Rows, machine rows, lat pulldowns, straight-arm extensions,
machine pulldowns, deadlifts, shrugs, cable pulldowns, bent-over lat raises
Shoulders: Seated/Standing Barbell Shoulder Press, seated dumbbell press, lat
raises, front raises, cable overhead press, seated dumbbell/machine shoulder press
Legs: Barbell Squat, front squat, hack squat, leg extensions, leg press, calf raises,
glute extensions, romanian deadlifts, split squats, goblet squats, lunges
 Rest times: Try to aim for a 1-2 minute rest in between barbell sets, and 45-75
seconds in between dumbbell, cable, and machine sets.
AMRAPs/Burnouts/Finishers: I like to do these to just “finish” off the muscle I’m
training. The program I wrote for you is very similar to the one I did for 2 of the last 3 years - it’s
a lot of volume. If you find your body responds better to less volume and heavier weight, or
more explosive reps, make sure you adapt it to what works best for you! I’d recommend every
4-5

Nutrition: You said that your goal is to look better, so I’m going to say that you should
do a lean bulk before the summer. On a typical bulk, you want to aim for fats to be 20-25% of
your calories, carbs to be 40-45%, and protein to be 27-33%, but if you’re concerned about
gaining too much fat, you can aim for a higher protein % and a lesser fat %. As far as overall
calories needed, try to multiply your weight in pounds by 14-16. (Example - if I weigh 170
pounds, I’ll need to eat ABOUT 2,380 to 2720 calories). Again, this is a rough estimate, and will
need to be adjusted up/down based on your body response.

Since you’re 74kgs, that's about 163 pounds. So:

163 x 14 - 16 = 2,282 - 2,608 calories

Fats have 9 calories per gram, and carbs and protein have 4 calories per gram. So to get
the amount you’d need for fats, carbs, and protein, you’d break it down like this (assume you
aim for 2,500 calories a day):
2,500 * 0.20 - 0.25 = 500 - 625 cals, /9 = 55 – ~ 70g fat
2,500 * 0.40 - 0.45 = 1,000 - 1,125 cals, /4 = 250 – ~281g carbs
2,500 * 0.27 - 0.33 = 675 - 825 cals, /4 = ~169 – ~ 206g protein

If you can only eat 150 grams of protein, or eat 90 grams of fat, that’s alright! There’s a lot of
flexibility. At least try to aim for 150 grams of protein a day, that’s the most important thing.