This intense 5-day plan ensures each major muscle group, including glutes and calves, is worked at least twice a week with sufficient rest. Each session aims for approximately one hour of focused training.
Key Principles:
- Hypertrophy Rep Range: Primarily 6-12 reps, with variations.
- Progressive Overload: Continuously challenge your muscles.
- Intensity: Maintain focus and mind-muscle connection.
- Sets to Failure: Utilize strategically on lighter, later sets.
- Rest: Keep rest periods between sets to 60-90 seconds.
- Warm-up: Essential before each session (5-10 mins light cardio & dynamic stretching).
- Cool-down: Finish with static stretching.
- Proper Form: Always prioritize form over weight.
- Nutrition & Recovery: Crucial for muscle growth with this intensity.
The Modified 5-Day Split:
- Monday: Pull (Back & Biceps) + Abs
- Tuesday: Push (Chest, Shoulders, Triceps)
- Wednesday: Legs (Quads, Hamstrings, Glutes, Calves - Heavy Focus)
- Thursday: Pull (Back & Biceps) + Abs - Variation
- Friday: Push (Chest, Shoulders, Triceps) + Glutes + Calves (Secondary Focus)
Monday: Pull (Back & Biceps) + Abs
- Back
- Barbell Rows
- Sets: 4
- Reps: 8-12
- Notes: Focus on squeezing shoulder blades
- Lat Pulldowns (wide grip)
- Sets: 4
- Reps: 10-15
- Notes: Controlled eccentric movement
- Seated Cable Rows
- Sets: 3
- Reps: 10-15
- Notes: Squeeze at the peak contraction
- Dumbbell Pullovers
- Sets: 3
- Reps: 12-15
- Notes: Focus on lats stretching
- Machine or Cable Face Pulls
- Sets: 3
- Reps: 15-20
- Notes: Good for rear deltoids and upper back
- Biceps
- Barbell Curls
- Sets: 3
- Reps: 8-12
- Notes: Strict form
- Incline Dumbbell Curls
- Sets: 3
- Reps: 10-15
- Notes: Stretch at the bottom
- Hammer Curls (Dumbbell)
- Sets: 3
- Reps: 12-15
- Notes: Focus on brachialis and forearm
- Cable Bicep Curls
- Sets: 2
- Reps: 15-20
- Notes: Lighter weight, focus on pump, to failure on last set
- Abs
- Hanging Leg Raises
- Sets: 3
- Reps: As many reps as possible with good form
- Notes: Focus on lower abs
- Cable Crunches
- Sets: 3
- Reps: 15-20
- Notes: Controlled movement
Tuesday: Push (Chest, Shoulders, Triceps)
- Chest
- Barbell Bench Press
- Sets: 4
- Reps: 6-10
- Notes: Main compound movement
- Incline Dumbbell Press
- Sets: 3
- Reps: 8-12
- Notes: Target upper chest
- Decline Machine Press
- Sets: 3
- Reps: 10-15
- Notes: Focus on lower chest
- Cable Flyes (mid-chest)
- Sets: 3
- Reps: 12-15
- Notes: Squeeze chest at the center
- Shoulders
- Seated Dumbbell Shoulder Press
- Sets: 4
- Reps: 8-12
- Notes: Controlled descent
- Side Lateral Raises (Dumbbell or Cable)
- Sets: 3
- Reps: 12-15
- Notes: Focus on side deltoids, slight lean forward
- Front Raises (Plate or Dumbbell)
- Sets: 3
- Reps: 12-15
- Notes: Focus on front deltoids
- Triceps
- Close-Grip Bench Press
- Sets: 3
- Reps: 8-12
- Notes: Elbows tucked in
- Overhead Cable Extensions
- Sets: 3
- Reps: 12-15
- Notes: Stretch triceps at the bottom
- Triceps Pushdowns (Rope Attachment)
- Sets: 2
- Reps: 15-20
- Notes: Lighter weight, focus on pump, to failure on last set
Wednesday: Legs (Quads, Hamstrings, Glutes, Calves - Heavy Focus)
- Quads
- Barbell Back Squats
- Sets: 4
- Reps: 6-10
- Notes: Deep as comfortable with good form
- Leg Press
- Sets: 4
- Reps: 10-15
- Notes: Vary foot position to target different areas
- Leg Extensions
- Sets: 3
- Reps: 15-20
- Notes: Squeeze quads at the top, to failure on last set
- Hamstrings
- Romanian Deadlifts (Dumbbell or Barbell)
- Sets: 4
- Reps: 8-12
- Notes: Feel the stretch in the hamstrings
- Lying Leg Curls
- Sets: 3
- Reps: 12-15
- Notes: Controlled movement
- Seated Leg Curls
- Sets: 3
- Reps: 15-20
- Notes: Focus on contraction
- Glutes
- Barbell Hip Thrusts
- Sets: 3
- Reps: 8-12
- Notes: Squeeze glutes hard at the top
- Calves
- Standing Calf Raises
- Sets: 4
- Reps: 15-20
- Notes: Full range of motion, squeeze at the top
- Seated Calf Raises
- Sets: 3
- Reps: 15-20
- Notes: Focus on soleus muscle
Thursday: Pull (Back & Biceps) + Abs - Variation
- Back
- Deadlifts (conventional or sumo)
- Sets: 3
- Reps: 5-8
- Notes: Heavier lift, focus on form
- T-Bar Rows
- Sets: 3
- Reps: 8-12
- Notes: Alternative to barbell rows
- Single-Arm Dumbbell Rows
- Sets: 3
- Reps: 10-15 per arm
- Notes: Focus on lats and upper back
- Pull-ups or Assisted Pull-ups
- Sets: 3
- Reps: As many reps as possible with good form
- Notes: Great for overall back width
- Hyperextensions
- Sets: 3
- Reps: 15-20
- Notes: Focus on lower back and hamstrings
- Biceps
- EZ Bar Preacher Curls
- Sets: 3
- Reps: 10-15
- Notes: Isolate the biceps
- Concentration Curls
- Sets: 3
- Reps: 12-15 per arm
- Notes: Focus on peak contraction
- Reverse Barbell Curls
- Sets: 2
- Reps: 15-20
- Notes: Lighter weight, focus on brachialis, to failure on last set
- Abs
- Russian Twists
- Sets: 3
- Reps: 15-20 per side
- Notes: Engage obliques and core
- Exercise Ball Crunches
- Sets: 3
- Reps: 20-25
- Notes: Increased range of motion
Friday: Push (Chest, Shoulders, Triceps) + Glutes + Calves (Secondary Focus)
- Chest
- Dumbbell Bench Press
- Sets: 3
- Reps: 8-12
- Notes: Good for range of motion and stabilization
- Incline Smith Machine Press
- Sets: 3
- Reps: 10-15
- Notes: Consistent path for upper chest
- Pec Deck Machine
- Sets: 2
- Reps: 15-20
- Notes: Focus on squeezing the chest, to failure on last set
- Shoulders
- Seated Dumbbell Shoulder Press
- Sets: 3
- Reps: 8-12
- Notes: Controlled descent
- Side Lateral Raises (Cable)
- Sets: 3
- Reps: 12-15
- Notes: Constant tension on side deltoids
- Triceps
- Skullcrushers (EZ Bar)
- Sets: 3
- Reps: 10-15
- Notes: Be mindful of elbow health
- Cable Triceps Pushdowns (Rope)
- Sets: 2
- Reps: 15-20
- Notes: Lighter weight, focus on pump, to failure on last set
- Glutes
- Machine Glute Kickbacks
- Sets: 3
- Reps: 15-20 per leg
- Notes: Focus on glute contraction
- Cable Pull Throughs
- Sets: 3
- Reps: 15-20
- Notes: Focus on glute squeeze at the top
- Calves
- Standing Calf Raises (Machine or Dumbbell)
- Sets: 3
- Reps: 15-20
- Notes: Focus on full stretch and squeeze
Remember to listen to your body and adjust the plan as needed. Consistent effort, proper form, nutrition, and recovery are key to maximizing muscle growth.
