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All workout plans

5-Day Strength

StrengthAdvanced

A day each for the squat, the bench, the deadlift and the overhead press, plus a day of the back and arm work that holds them together.

At a glance

Frequency
5× a week
Split
Hybrid
Session length
Up to 55 min
Weekly volume
≈89 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs21 sets · 24%
  • Back20 sets · 22%
  • Arms18 sets · 20%
  • Shoulders16 sets · 18%
  • Chest8 sets · 9%
  • Core6 sets · 7%

A week on this plan

  1. Sunrest day
  2. MonSquat Day
  3. TueBench Day
  4. WedDeadlift Day
  5. ThuPress Day
  6. FriBack & Arms
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 5

Squat Day

Squat and quads · 5 exercises · Up to 56 min

    • Barbell full squatQuads · Barbell5× 5 reps4 min restTop set first, then four back-off sets at 10% less.
    • Barbell front squatQuads · Barbell3× 6–8 reps3 min rest
    • Sled 45° leg pressQuads · Sled3× 8–12 reps2 min rest
    • Lever lying leg curlHamstrings · Machine3× 10–12 reps1 min 30 s rest
    • Front plankAbs · Bodyweight3× 60 s1 min rest

Workout 2 of 5

Bench Day

Bench and triceps · 5 exercises · Up to 55 min

    • Barbell bench pressChest · Barbell5× 5 reps4 min rest
    • Barbell incline bench pressChest · Barbell3× 6–8 reps3 min rest
    • Barbell close-grip bench pressTriceps · Barbell3× 8–10 reps2 min rest
    • Cable seated rowUpper back · Cable3× 10–12 reps1 min 30 s restRowing on bench day keeps the shoulders honest under all that pressing.
    • Cable triceps pushdown (v-bar)Triceps · Cable3× 12–15 reps1 min rest

Workout 3 of 5

Deadlift Day

Deadlift and posterior chain · 5 exercises · Up to 53 min

    • Barbell deadliftGlutes · Barbell4× 4 reps5 min rest
    • Barbell romanian deadliftGlutes · Barbell3× 6–8 reps3 min rest
    • Lever t bar rowUpper back · Machine3× 8–10 reps2 min rest
    • Barbell shrugTraps · Barbell3× 10–15 reps1 min rest
    • Hanging leg raiseAbs · Bodyweight3× 8–12 reps1 min restCore instead of a fourth lower-back movement. The deadlift and the RDL have done that job.

Workout 4 of 5

Press Day

Overhead press and shoulders · 5 exercises · Up to 48 min

    • Barbell seated overhead pressFront delts · Barbell5× 5 reps3 min rest
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 8–10 reps1 min 30 s rest
    • Dumbbell lateral raiseSide delts · Dumbbell4× 12–20 reps1 min rest
    • Cable face pullRear delts · Cable4× 15–20 reps1 min rest
    • Pull-upLats · Bodyweight3× 6–10 reps2 min rest

Workout 5 of 5

Back & Arms

Back, biceps, triceps · 6 exercises · Up to 42 min

    • Barbell bent over rowUpper back · Barbell4× 8–10 reps2 min 30 s rest
    • Cable lat pulldown full range of motionLats · Cable4× 10–12 reps1 min 30 s rest

  • Superset A · Run these back to back, and rest after the last one.

    • Barbell curlBiceps · Barbell3× 8–12 reps1 min rest
    • Dumbbell lying triceps extensionTriceps · Dumbbell3× 10–12 reps1 min rest
    • Dumbbell hammer curlBiceps · Dumbbell3× 10–15 reps1 min rest
    • Farmers walkForearms · Dumbbell3× 45 s1 min 30 s restGrip is what gives out first on a heavy deadlift. This is how you fix it.

How to progress

Work up to one heavy set of five on the day's main lift, then take 10% off for the back-off sets. Add 2.5 kg a week while it moves; when it stops, repeat the week before adding again.

Start this plan

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