Upper/Lower/Push/Pull/Legs (5-day plan)

Goal of this workout plan: Maximum muscle mass increase (hypertrophy) – Machine and weight training for balanced full-body development, focusing on strength gains, muscle symmetry, and functional strength.

Weekly split:

  • Day 1: Upper Body (Chest, Back, Shoulders, Arms)
  • Day 2: Lower Body (Quadriceps, Hamstrings, Glutes, Calves)
  • Day 3: Push (Chest, Shoulders, Triceps)
  • Day 4: Pull (Back, Biceps)
  • Day 5: Legs (Quadriceps, Hamstrings, Glutes, Calves – isolated and compound exercises)
  • Day 6: Rest (Active recovery, mobility)
  • Day 7: Rest (Active recovery, mobility)

‍

Why is this workout plan effective?
‍

This program is built on scientifically backed principles and is ideal for those who:

  • Want to build muscle quickly and sustainably.
  • Aim to improve their fitness while minimizing injury risk.
  • Want focused development of each muscle group for a balanced, aesthetic physique.

The program draws from a push-pull-lower system, which has proven to be the best split for rapid muscle gain, as it targets each muscle group twice a week – providing the frequency needed for optimal hypertrophy.

‍

Key elements that (almost) guarantee progress:
‍

✅ Progressive Overload:

  • Strive to gradually increase weights (2.5-5 kg per week).
  • If weights can’t be increased, increase the reps or working sets.
  • Track your progress – what you don’t measure, you don’t improve!

‍

✅ Focused muscle group training:

  • Primary (compound) exercises: In the first part of the workout, target larger muscle groups (e.g., bench press, squat).
  • Isolation exercises: In the second part, target smaller, lagging muscle groups (e.g., lateral raises, bicep curls).

‍

✅ Balancing muscle ratios:

  • The program includes both push and pull days to prevent muscle imbalance and shoulder issues.
  • There is a dedicated leg day to ensure the glutes and thighs receive proper attention.

‍

✅ Optimal rest periods:

  • Strength exercises (5-8 reps): 90-120 seconds rest.
  • Hypertrophy (8-12 reps): 60-90 seconds rest.
  • Isolation (12-15 reps): 45-60 seconds rest.

‍

Tips for faster progress:

  • The focus of your progress depends on the first exercise of the day:
    • If your chest is lagging, start with bench press.
    • If your rear delts are weak, begin with rear delt exercises.
  • Don’t underestimate machines! Machines provide isolated load, which is safer and more stable – ideal for both beginners and advanced lifters.
  • Muscle growth at home? Yes!
    • Slow down the tempo:
      • Ascent: 3-4 seconds
      • Pause: 4-10 seconds
      • Descent: 3-4 seconds
        This technique helps maintain tension even with limited weights.

‍

Rest days – Optimize recovery!

  • Active recovery:
    • 30-45 minutes of low-intensity walking – helps with blood flow and reduces muscle soreness.
    • Yoga or mobility exercises – especially for improving hip and shoulder mobility.

‍

Nutritional focus on rest days:

  • High protein intake (2-2.5 g/kg body weight) – for muscle recovery.
  • Complex carbohydrates (oats, sweet potatoes) – for energy replenishment.
  • Omega-3 fatty acids (salmon, flaxseed oil) – for inflammation reduction.
  • Sleep optimization:
    • 7-9 hours of quality sleep – key for muscle building and hormonal recovery.
    • Reduce blue light exposure (phone, laptop) one hour before bedtime.

‍

For advanced trainees:
Increase intensity with these techniques:

  • Drop sets:
    • At the end of the last set, reduce the weight by 20-30% and perform additional reps to failure.
  • Rest-pause:
    • After the last set, rest for 10-15 seconds, then perform 3-5 more reps.
  • Superset:
    • Perform two exercises back-to-back without rest (e.g., bench press + fly).

‍

Ready to start? Let’s go! Here’s the first week of the workout plan:

Plan – Week 01

Day 1: Upper Body

Goal: Target all major upper body muscle groups, focusing on volume and mechanical tension.

  1. Chest Press (Machine)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Adjust the seat so the handles align with your mid-chest.
      • Control the eccentric phase (lowering) for 3 seconds to maximize tension.
    • Substitute: Barbell Bench Press.
  2. Lat Pulldown (Wide Grip)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Pull the bar toward your upper chest, not behind your neck.
      • Pause for 1 second at the bottom to activate the lats.
    • Substitute: Pull-Ups.
  3. Lateral Raise (Machine)
    • Sets/Reps: 3 x 12-15
    • Tips:
      • Keep a slight bend in your elbows.
      • Focus on raising from your shoulder, not shrugging.
    • Substitute: Dumbbell Lateral Raise.
  4. Cable Bicep Curl
    • Sets/Reps: 3 x 10-12
    • Tips:
      • Keep your elbows fixed at your sides.
      • Slow down the lowering phase for increased time under tension.
    • Substitute: Hammer Curls.
  5. Cable Rope Tricep Pushdown
    • Sets/Reps: 3 x 10-12
    • Tips:
      • Use a rope to extend the range of motion.
      • Squeeze your triceps at the bottom of the movement.
    • Substitute: Dips.

‍

Day 2: Lower Body

Goal: Engage the entire lower body, focusing on glutes and hamstrings for balanced development.

  1. Leg Press
    • Sets/Reps: 4 x 10-12
    • Tips:
      • Push through your heels to engage glutes.
      • Avoid locking out your knees.
    • Substitute: Hack Squat.
  2. Seated Leg Curl
    • Sets/Reps: 4 x 10-12
    • Tips:
      • Squeeze your hamstrings at the bottom position.
      • Control the eccentric (lowering) for 3 seconds.
    • Substitute: Stability Ball Hamstring Curl.
  3. Hip Thrust (Machine)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Squeeze your glutes at the top for 2 seconds.
      • Avoid hyperextending your lower back.
    • Substitute: Barbell Hip Thrust.

‍

Day 3: Push (Chest, Shoulders, Triceps)

Goal: Isolate pushing muscles through controlled, machine-based exercises.

  1. Incline Chest Press (Machine)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Set the incline to 30-45 degrees.
      • Control the weight during both the push and return.
  2. Shoulder Press (Machine)
    • Sets/Reps: 3 x 8-10
    • Tips:
      • Keep your back flat against the pad.
      • Avoid locking out your elbows.
  3. Cable Tricep Overhead Extension
    • Sets/Reps: 3 x 12-15
    • Tips:
      • Keep your elbows close to your head.
      • Fully extend and squeeze your triceps.

‍

Day 4: Pull (Back & Biceps)

Goal: Strengthen the back and biceps with a variety of pulling angles and grips.

  1. T-Bar Row
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Keep your chest lifted and avoid using momentum.
      • Squeeze your shoulder blades at the top.
  2. Cable Face Pull
    • Sets/Reps: 3 x 12-15
    • Tips:
      • Pull the rope toward your forehead.
      • Keep your elbows high to target the rear delts.
  3. Preacher Curl (Machine)
    • Sets/Reps: 3 x 10-12
    • Tips:
      • Maintain tension by not fully extending your elbows.
      • Slow down the eccentric phase.

‍

Day 5: Legs

Goal: Target all lower body muscles with an emphasis on quads, hamstrings, and glutes.

  1. Smith Machine Squat
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Position your feet slightly forward for glute engagement.
      • Keep a controlled tempo, especially when lowering.
  2. Leg Extension (Machine)
    • Sets/Reps: 3 x 12-15
    • Tips:
      • Pause at the top to fully engage the quads.
      • Adjust the seat to align your knees with the machine’s axis.
  3. Seated Calf Raise (Machine)
    • Sets/Reps: 4 x 12-15
    • Tips:
      • Pause at the top for a strong contraction.
      • Avoid bouncing the weight.

‍

Days 6 & 7: Rest & Recovery

Goal: Support muscle repair, improve mobility, and optimize overall well-being.

Recovery Recommendations:

  • Active Recovery: Light 20-30 minute walks to promote blood flow.
  • Mobility Work: Gentle stretching and foam rolling (5-10 minutes).
  • Nutrition: Prioritize high-protein meals (e.g., eggs, lean meat, Greek yogurt).
  • Hydration: Aim for at least 2.5-3L of water daily.

‍

By maintaining consistency and focusing on progressive overload, you’ll experience continuous strength and muscle gains throughout the program.

‍

Plan – Week 02

Day 1: Upper Body (Chest, Back, Shoulders, Arms)

  1. Incline Chest Press (Machine)
    • Sets/Reps: 5 x 8-10 (last set: drop set)
    • Tips:
      • Slow down the eccentric phase (3 seconds on the way down).
      • Hold the contraction at the top for 1 second.
    • Substitute: Smith machine incline press.
  2. Lat Pulldown (Wide Grip)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Keep your back straight and avoid leaning backward.
      • Focus on pulling your elbows down, not your hands.
    • Substitute: Assisted pull-up.
  3. Lateral Raise (Machine)
    • Sets/Reps: 4 x 12-15 (last set: rest-pause)
    • Tips:
      • Lift with your shoulders, not your traps.
      • Hold the top position for 1 second.
    • Substitute: Cable lateral raise.
  4. Preacher Curl (Machine)
    • Sets/Reps: 4 x 10-12
    • Tips:
      • Control the movement; avoid bouncing.
      • Keep your elbows fixed on the pad.
    • Substitute: Cable bicep curl with a straight bar.
  5. Rope Tricep Pushdown (Cable)
    • Sets/Reps: 4 x 12-15
    • Tips:
      • Spread the rope ends apart at the bottom.
      • Keep your elbows stationary.
    • Substitute: V-bar tricep pushdown.

‍

Day 2: Lower Body (Quads, Hamstrings, Glutes, Calves)

  1. Hack Squat (Machine)
    • Sets/Reps: 5 x 8-10 (last set: drop set)
    • Tips:
      • Place your feet slightly forward to engage the glutes more.
      • Do not lock your knees at the top.
  2. Lying Leg Curl (Machine)
    • Sets/Reps: 4 x 10-12
    • Tips:
      • Control the movement, especially on the way down.
      • Keep your hips down on the pad.
  3. Hip Thrust (Machine)
    • Sets/Reps: 5 x 8-10
    • Tips:
      • Squeeze your glutes for 2 seconds at the top.
      • Keep your torso stable—avoid leaning back.
  4. Standing Calf Raise (Machine)
    • Sets/Reps: 4 x 12-15
    • Tips:
      • Pause for 1-2 seconds at the top.
      • Avoid bouncing; control the descent.

‍

Day 3: Push (Chest, Shoulders, Triceps)

  1. Chest Press (Machine)
    • Sets/Reps: 4 x 8-10 (last set: rest-pause)
    • Tips:
      • Keep your shoulder blades retracted.
      • Avoid locking your elbows.
  2. Shoulder Press (Machine)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Keep your back pressed against the pad.
      • Control the movement on the way down.
  3. Overhead Tricep Extension (Cable)
    • Sets/Reps: 3 x 12-15
    • Tips:
      • Keep your elbows close to your head.
      • Fully extend your arms without locking your elbows.

‍

Day 4: Pull (Back, Biceps)

  1. Seated Row (Machine, Wide Grip)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Keep your chest up and avoid leaning back.
      • Pull your elbows back toward your waist.
  2. Face Pull (Cable)
    • Sets/Reps: 4 x 12-15
    • Tips:
      • Keep your elbows high and pull toward your forehead.
      • Squeeze your shoulder blades together at the end.
  3. Cable Curl (Straight Bar)
    • Sets/Reps: 3 x 12-15
    • Tips:
      • Keep your elbows tucked in.
      • Control the movement and avoid swinging.

‍

Day 5: Legs (Quads, Hamstrings, Glutes, Calves)

  1. Leg Press (Machine)
    • Sets/Reps: 5 x 8-10 (last set: drop set)
    • Tips:
      • Position your feet shoulder-width apart.
      • Do not lock your knees.
  2. Seated Leg Curl (Machine)
    • Sets/Reps: 4 x 10-12
    • Tips:
      • Focus on squeezing your hamstrings.
      • Avoid lifting your hips off the seat.
  3. Hip Thrust (Machine)
    • Sets/Reps: 4 x 8-10
    • Tips:
      • Pause for 2 seconds at the top for maximum glute activation.
      • Avoid hyperextending your lower back.
  4. Seated Calf Raise (Machine)
    • Sets/Reps: 4 x 12-15
    • Tips:
      • Pause at the top for a full contraction.
      • Lower the weight slowly for a stretch.

‍

Days 6-7: Rest (Active Recovery)

  • Movement: 20-30 minutes of light walking.
  • Mobility: 5-10 minutes of stretching focusing on hips, shoulders, and back.
  • Nutrition:
    • Protein Intake: 2-2.2 g per kg of body weight.
    • Hydration: 3-4 liters of water per day.
  • Recovery Tips:
    • Prioritize 7-9 hours of quality sleep.
    • Incorporate foam rolling for muscle recovery.
    • Maintain a nutrient-dense diet with a focus on whole foods.

Plan – Week 03

Day 1: Upper Body (Chest, Back, Shoulders, Arms)

  1. Chest Press Machine
    • Sets/Reps: 5 x 6-8 (last set: drop set + rest-pause)
    • Tips:
      • Lower slowly (4-second eccentric phase).
      • Keep your shoulder blades retracted and avoid locking out your elbows.
    • Substitute: Smith Machine Bench Press.
  2. Wide-Grip Lat Pulldown
    • Sets/Reps: 4 x 8-10 (last set: drop set)
    • Tips:
      • Pull your elbows down to your sides—don’t just focus on your hands.
      • Keep your chest up and back straight.
    • Substitute: Assisted Pull-Ups.
  3. Lateral Raise Machine
    • Sets/Reps: 5 x 12-15 (finish with rest-pause)
    • Tips:
      • Lift from your shoulders, not your traps.
      • Hold the top position for 1-2 seconds.
    • Substitute: Cable Lateral Raise.
  4. Hammer Curl Machine
    • Sets/Reps: 4 x 10-12
    • Tips:
      • Keep your elbows stable—don’t swing.
      • Avoid using momentum; stay controlled.
    • Substitute: Cable Hammer Curls.
  5. Rope Tricep Pushdown
    • Sets/Reps: 4 x 12-15 (last set: drop set)
    • Tips:
      • Spread the rope at the bottom for better tricep engagement.
      • Keep your elbows locked in place.
    • Substitute: V-Bar Tricep Pushdown.

‍

Day 2: Lower Body (Quads, Hamstrings, Glutes, Calves)

  1. Hack Squat Machine
    • Sets/Reps: 5 x 8 (last set: drop set + rest-pause)
    • Tips:
      • Position your feet slightly forward to target the glutes.
      • Avoid locking out your knees.
  2. Lying Leg Curl
    • Sets/Reps: 4 x 10-12 (last set: drop set)
    • Tips:
      • Keep your hips down—don’t lift them off the pad.
      • Control the lowering phase (3-4 seconds).
  3. Hip Thrust Machine
    • Sets/Reps: 5 x 8 (last set: drop set)
    • Tips:
      • Squeeze your glutes for 2 seconds at the top.
      • Avoid hyperextending your lower back.
  4. Standing Calf Raise
    • Sets/Reps: 4 x 12-15 (last set: rest-pause)
    • Tips:
      • Pause at the top for 2 seconds.
      • Don’t bounce—use a controlled motion.

‍

Day 3: Push (Chest, Shoulders, Triceps)

  1. Incline Chest Press Machine
    • Sets/Reps: 5 x 6-8 (last set: drop set)
  2. Shoulder Press Machine
    • Sets/Reps: 4 x 8-10
  3. Cable Overhead Tricep Extension
    • Sets/Reps: 4 x 12-15

‍

Day 4: Pull (Back, Biceps)

  1. Seated Row (Wide Grip)
    • Sets/Reps: 4 x 8-10
  2. Face Pull (Cable)
    • Sets/Reps: 4 x 12-15
  3. Cable Curl Machine
    • Sets/Reps: 3 x 12-15

‍

Day 5: Legs (Quads, Hamstrings, Glutes, Calves)

  1. Leg Press Machine
    • Sets/Reps: 5 x 8-10 (last set: drop set)
  2. Seated Leg Curl Machine
    • Sets/Reps: 4 x 10-12
  3. Hip Thrust Machine
    • Sets/Reps: 4 x 8-10
  4. Seated Calf Raise
    • Sets/Reps: 4 x 12-15

‍

Day 6-7: Rest Days (Active Recovery)

  • Movement: 30 minutes light walking.
  • Mobility Work: Hips, shoulders, and back (5-10 minutes).
  • Nutrition:
    • Protein: 2.2 g/kg body weight.
    • Hydration: 3-4 liters per day.
  • Recovery:
    • Sleep 7-9 hours.
    • Foam rolling and self-myofascial release.
    • Optimize micronutrient and macronutrient intake.

Plan – Week 04

Day 1: Upper Body (Chest, Back, Shoulders, Arms)

  1. Chest Press Machine
    • Sets/Reps: 5 x 6-8 (last set: drop set + rest-pause)
    • Tips:
      • Control the lowering phase (4 sec).
      • Keep your shoulders retracted throughout the movement.
    • Substitute: Smith machine bench press.
  2. Wide-Grip Lat Pulldown
    • Sets/Reps: 5 x 8-10 (last set: drop set)
    • Tips:
      • Pull your elbows down and back, not just your hands.
      • Keep your chest lifted, and avoid leaning back excessively.
    • Substitute: T-bar row.
  3. Lateral Raise Machine
    • Sets/Reps: 5 x 12-15 (last set: rest-pause)
    • Tips:
      • Focus on lifting from your shoulders, not your traps.
      • Hold the top position for 1-2 seconds.
    • Substitute: Cable lateral raises.
  4. Hammer Curl Machine
    • Sets/Reps: 4 x 10-12 (last set: drop set)
    • Tips:
      • Avoid swinging your arms—only your biceps should work.
      • Slow down the negative (3 sec).
    • Substitute: Cable rope hammer curl.
  5. Rope Tricep Pushdown
    • Sets/Reps: 4 x 12-15 (last set: drop set + rest-pause)
    • Tips:
      • Spread the rope at the bottom for maximum triceps engagement.
      • Keep your elbows fixed.
    • Substitute: V-bar pushdown.

‍

Day 2: Lower Body (Quads, Hamstrings, Glutes, Calves)

  1. Hack Squat Machine
    • Sets/Reps: 5 x 8 (last set: drop set + rest-pause)
    • Tips:
      • Lower slowly (4 sec eccentric).
      • Keep your feet slightly turned out and knees aligned.
  2. Lying Leg Curl
    • Sets/Reps: 5 x 10-12 (last set: partial reps + drop set)
    • Tips:
      • Keep your hips down and engage your hamstrings fully.
      • Drive through your heels, not your toes.
  3. Hip Thrust Machine
    • Sets/Reps: 5 x 8 (last set: rest-pause)
    • Tips:
      • Squeeze your glutes at the top for 2 sec.
      • Avoid arching your lower back.
  4. Standing Calf Raise
    • Sets/Reps: 4 x 15 (last set: partial reps)
    • Tips:
      • Hold the top position for 2 sec.
      • Use a full range of motion.

‍

Day 3: Push (Chest, Shoulders, Triceps)

  1. Incline Chest Press Machine
    • Sets/Reps: 5 x 6-8 (last set: drop set)
    • Tips:
      • Drive through your palms for better chest activation.
      • Control the descent (4 sec eccentric).
  2. Shoulder Press Machine
    • Sets/Reps: 4 x 8-10 (last set: rest-pause)
    • Tips:
      • Keep your core braced to avoid arching your back.
      • Press until your arms are fully extended.
  3. Cable Overhead Tricep Extension
    • Sets/Reps: 4 x 12-15 (last set: drop set)
    • Tips:
      • Keep your elbows fixed and pointed forward.
      • Stretch your triceps at the bottom position.

‍

Day 4: Pull (Back, Biceps)

  1. Seated Row (Wide Grip)
    • Sets/Reps: 5 x 8-10 (last set: drop set)
    • Tips:
      • Keep your chest up and pull with your elbows.
      • Avoid rounding your lower back.
  2. Face Pull (Cable)
    • Sets/Reps: 4 x 12-15 (last set: rest-pause)
    • Tips:
      • Pull towards your face while keeping your elbows high.
      • Focus on squeezing your rear delts.
  3. Cable Curl
    • Sets/Reps: 4 x 12-15 (last set: drop set + rest-pause)
    • Tips:
      • Keep your elbows in place and focus on bicep contraction.
      • Avoid swinging your body.

‍

Day 5: Legs (Quads, Hamstrings, Glutes, Calves)

  1. Leg Press Machine
    • Sets/Reps: 5 x 8-10 (last set: drop set + partial reps)
    • Tips:
      • Keep your feet shoulder-width apart.
      • Control the descent (4 sec eccentric).
  2. Leg Extension Machine
    • Sets/Reps: 5 x 12 (last set: rest-pause)
    • Tips:
      • Hold the contraction at the top for 1-2 sec.
      • Avoid locking your knees.
  3. Hip Thrust Machine
    • Sets/Reps: 4 x 8 (last set: rest-pause)
    • Tips:
      • Keep your chin tucked and focus on your glutes.
      • Avoid pushing through your lower back.
  4. Seated Calf Raise
    • Sets/Reps: 4 x 15 (last set: partial reps)
    • Tips:
      • Use a controlled tempo.
      • Hold the top position for 2 sec.

‍

Day 6-7: Rest (Active Recovery)

  • Movement: 30 minutes of light walking.
  • Mobility: Focus on hips, shoulders, and spine (10 minutes).
  • Nutrition:
    • Protein: 2.2-2.5 g/kg body weight.
    • Hydration: 3-4 liters of water per day.
  • Recovery:
    • Aim for 7-9 hours of quality sleep.
    • Stretch and foam roll tight areas.
GYORS MENÜ
TRAINING
ExercisesProgramsE-Guides
NUTRITION
RecipesSupplement PlansGrocery Lists
MEMBERSHIP
Join PremiumPlans & PricingFree Plans

(További oldalakat, funkciókat a FŐMENÜBEN találhatsz! Tekerj fel és nyomj rá a az oldal tején lévő < > nyilakra! )

Home

Workouts

Recipes

Tracking