I’ve tried a bunch of different workout routines, and this is one of the best for increasing strength and actually building muscle. It encompasses a great combination of compound and isolation exercises for each muscle group. Another extremely important thing to note is that in order to get the most out of this routine, you’re going to need to challenge yourself. Meaning, when you can perform an exercise for 8 reps over 3 sets, you need to increase that weight next time.
One way to hold yourself accountable is to track your RPE (rate of perceived execution). RPE is essentially a measurement of how difficult a set is, so you can regulate the intensity of a workout. For example, if you completed 8 reps of 135 lbs for barbell bench but could’ve comfortably done 3 more reps, you’d log an RPE of 7. If you couldn’t do another rep, you’d log a 10; you get the idea. It’s always a good idea to log your workouts so you can track your progress in terms of weight and rep amounts, but including RPE will help your progression even more. I use Strong to track my workouts and I absolutely love it!
Whether you're a beginner or an experienced fitness enthusiast, this routine can help you achieve your fitness goals. This program includes a combination of isolation and compound movement exercises that will help you build not only strength, but muscle too. Each workout is designed to be challenging, but can definitely be adaptable to your fitness level and goals. Let's get into it!
Day 1: Chest / Shoulders / Triceps
Dumbbell Bench Press (3 sets x 6-8 reps)
Dumbbell Chest Fly (3 sets x 6-8 reps)
Incline Dumbbell Bench Press (3 sets x 6-8 reps)
Dumbbell Shoulder Press (2 sets x 6-8 reps)
Front Cable Raises (3 sets x 6-8 reps)
Lateral Cable Raises (3 sets x 6-8 reps)
Tricep Pushdowns (3 sets x 6-8 reps)
Upward Isolated Tricep Cable Extensions (3 sets x 6-8 reps)
Day 1 is obviously very heavy on your chest and shoulder region. Believe me, you will be feeling it at the end of this workout. A lot of these exercises are compound movements, so you’re working out different muscle groups at the same time which is very beneficial to building strength or even bulking. Depending on your workout environment, you can always make modifications or substitutions to some of the exercises. For example, front and lateral cable raises can definitely be done with dumbbells, but if you do have cables I highly recommend using them since they keep tension the whole time.
Even though triceps probably get the least attention in this workout, my favorite exercise might just be the Upward Isolated Tricep Cable Extensions. The cable being extended above your head allows there to be constant tension which really gets the most out of the muscle. Feel free to mix in other effective tricep exercises if they work better for you. Remember to push yourself with challenging weights, but also don’t over do it because the exercises that follow use the same muscle groups and they’ll be next to impossible if you burn out!
Day 2: Legs
Dumbbell Bulgarian Split Squats (3 sets x 6-8 reps)
Romanian Deadlifts (3 sets x 6-8 reps)
Leg Press (3 sets x 6-8 reps)
Single-Leg Leg Press (3 sets x 4-6 reps)
Seated Leg Extensions (3 sets x 6-8 reps)
Single-Leg Leg Extensions (3 sets x 4-6 reps)
Lying Leg Curls (3 sets x 6-8 reps)
Single-Leg Lying Leg Curls (3 sets x 4-6 reps)
Dumbbell Calf Raises (3 sets x 25 reps)
Lateral Band Walks (3 sets x 20 yards)
I absolutely used to hate Day 2, mainly because I despised leg exercises, but also because I was always sore after. Now, I’ve gotten to the point where I look forward to this day because I’ve been consistent and it gives you a great pump. I’m not a big barbell squat or deadlift guy, but you can certainly feel free to add those exercises in.
As you see, a few exercises I do with both legs and also with one. This is because I’ve recently seen a lot of progress by doing a few ‘lighter’ sets isolating each leg. The last set or two of the single-leg exercises will burn for sure, but the pay-off is worth it. The final exercise I do is Lateral Band Walks, and these are great. A tip I got from a trainer recently is to do your best to keep your toes pointed forward - it really makes a big difference.
Day 3: Back / Biceps
Pull Ups (2 sets x 6-8 reps)
Chin Ups (2 sets x 6-8 reps)
Bent Over Dumbbell Rows (3 sets x 6-8 reps)
Dumbbell Shrugs (3 sets x 6-8 reps)
Seated Isolated Cross-Body Cable Rows (3 sets x 6-8 reps)
Dumbbell Waiter Curls (3 sets x 6-8 reps)
Lat Pulldowns (3 sets x 6-8 reps)
Reverse Barbell Curls (3 sets x 6-8 reps)
Preacher Barbell Curls (3 sets x 6-8 reps)
Incline Dumbbell Hammer Curls (2 sets x 6-8 reps)
Day 3 is primarily focused on ‘pulling’ movements, meaning the back and bicep muscles will be getting worked hard. I use the first two exercises kind of as my warm up, but depending on how easy pull ups and chin ups are, you can increase the reps or add a weight vest.
One of my favorite exercises is Seated Isolated Cross-Body Cable Rows. The motion of pulling the cable across your body (focusing on one arm at a time) really hits your back muscles in a unique way. Make sure to drive your elbow back to get the full effect of the exercise.
Day 4: Chest / Back / Legs
Barbell Bench Press (4 sets x 4-8 reps)
Incline Dumbbell Bench Press (3 sets x 6-8 reps)
Incline Dumbbell Chest Flys (3 sets x 6–8 reps)
Pull Ups (2 sets x 6-8 reps)
Seated Isolated Cross-Body Cable Rows (3 sets x 6-8 reps)
Leg Press (3 sets x 6-8 reps)
Seated Leg Extensions (3 sets x 6-8 reps)
Lying Leg Curls (3 sets x 6-8 reps)
Day 4 is a hybrid day, where we do some upper and lower body exercises. Specifically, working out the chest, back, and leg muscles. All of these exercises except for Barbell Bench Press, which is one of the best chest exercises, have been introduced in previous workouts. Try and push yourself when benching, but make sure to have someone spot you when going for a new, heavier weight.
Day 5: Shoulders / Triceps / Biceps
Dumbbell Shoulder Press (2 sets x 6-8 reps)
Incline Dumbbell Hammer Curls (3 sets x 6-8 reps)
Front Cable Raises (3 sets x 6-8 reps)
Lateral Cable Raises (3 sets x 6-8 reps)
Upward Isolated Tricep Cable Extensions (3 sets x 6-8 reps)
Tricep Pushdowns (3 sets x 6-8 reps)
Preacher Barbell Curls (3 sets x 6-8 reps)
Reverse Barbell Curls (3 sets x 6-8 reps)
Day 5 encompasses solely upper body exercises focusing on a few of the different arm muscles. Similar to day 4, all of these exercises are included in some of the previous workouts. This day is mainly predicated on working these three muscle groups one more time during the week. Blasting your shoulders, triceps, and biceps is crucial to getting your arms bigger and stronger.
Make sure to mix in some rest days too. You shouldn’t go to the gym every single day because it’s good to give your muscles some time to rest and recover. Aim for 5 workout days and 2 rest days per week, but if your schedule doesn’t allow for that then you can certainly adjust to what works best for you!
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