Day 1
CHEST DAY
Flat Bench Press
4 sets
6-10 reps
Flat Bench DB Fly
3 sets
8-10 reps
Incline DB Bench Press
4 sets
8-10 reps
Low to High Cable Fly
3 sets
10 reps
Chest Dips
3 sets
10 reps
Decline Push Ups
3 sets
Max reps
Day 2
BACK DAY
Deadlift
4 sets
3-6 reps
Pull Ups
4 sets
6-12 reps
Bent Over Rows
4 sets
8-12 reps
Close Grip Lat Pulldown
3 sets
8-12 reps
Machine High Row
3 sets
10-12 reps
Trap Raises
3 sets
10-20 reps
Day 3
ARM DAY
Barbell Curl
3 sets
8-10 reps
Alternating Hammer Curls
3 sets
10 reps each arm
Reverse Cable Curl w/ Straight Bar
3 sets
10-12 reps
Triceps Press down w/ Rope
3 sets
10-12 reps
Triceps Kickback
3 sets
10-12 reps
Skull Crushers
3 sets
8-10 reps
Day 4
LEG DAY
Back Squat
4 sets
6-10 reps
Stiff Leg or RDL
3 sets
10 reps
Split Squat
3 sets
8-12 reps each side
Hip Thrust
3 sets
8-12 reps
Leg Curl x Leg Extension
3 sets
10-15 reps
Standing or Seated Calf Raise
3 sets
Max reps
Day 5
SHOULDER DAY
Seated or Standing OHP
4 sets
8-12 reps
Arnold Press
3 sets
10-12 reps
Lateral Raise
3 sets
10-15 reps
Cable Y-Raise
3 sets
10-12 reps
Rear Delt Fly
3 sets
10-12 reps
Face Pull
3 sets
10-15 reps