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Improved 5-Day Workout Plan

MONDAY - CHEST & TRICEPS

Focus: Push movements, allow shoulders to recover

  1. Flat Barbell Bench Press - 4 sets × 6-8 reps
  2. Incline Dumbbell Press - 3 sets × 8-10 reps
  3. Decline Barbell Press - 3 sets × 8-10 reps
  4. Pec Fly (Machine/Cable) - 3 sets × 10-12 reps
  5. Close-Grip Bench Press - 3 sets × 8-10 reps
  6. Tricep Dips - 3 sets × 10-12 reps
  7. Overhead Tricep Extension - 3 sets × 10-12 reps

TUESDAY - BACK & BICEPS

Focus: Pull movements for balance

  1. Deadlift - 4 sets × 5-6 reps
  2. Pull-ups/Lat Pulldown - 4 sets × 8-10 reps
  3. Barbell Rows - 3 sets × 8-10 reps
  4. Seated Cable Rows - 3 sets × 10-12 reps
  5. Single-Arm Dumbbell Rows - 3 sets × 10-12 reps
  6. Barbell Curls - 3 sets × 10-12 reps
  7. Hammer Curls - 3 sets × 10-12 reps
  8. Cable Curls - 3 sets × 12-15 reps

WEDNESDAY - LEGS (QUAD FOCUS)

Focus: Lower body power and size

  1. Barbell Back Squats - 4 sets × 6-8 reps
  2. Bulgarian Split Squats - 3 sets × 10-12 reps each leg
  3. Leg Press - 3 sets × 12-15 reps
  4. Leg Extensions - 3 sets × 12-15 reps
  5. Romanian Deadlifts - 3 sets × 10-12 reps
  6. Walking Lunges - 3 sets × 12-15 reps each leg
  7. Calf Raises - 4 sets × 15-20 reps

THURSDAY - SHOULDERS & ABS

Focus: Shoulder development and core strength

  1. Military Press - 4 sets × 6-8 reps
  2. Dumbbell Lateral Raises - 4 sets × 12-15 reps
  3. Rear Delt Flyes - 4 sets × 12-15 reps
  4. Arnold Press - 3 sets × 10-12 reps
  5. Upright Rows - 3 sets × 10-12 reps
  6. Barbell Shrugs - 3 sets × 12-15 reps

ABS SUPERSET (3 rounds):

  • Hanging Leg Raises × 12-15
  • Plank × 45-60 seconds
  • Russian Twists × 20-30

FRIDAY - LEGS (HAMSTRING/GLUTE FOCUS)

Focus: Posterior chain development

  1. Romanian Deadlifts - 4 sets × 8-10 reps
  2. Leg Curls - 4 sets × 10-12 reps
  3. Hip Thrusts - 4 sets × 10-12 reps
  4. Goblet Squats - 3 sets × 12-15 reps
  5. Reverse Lunges - 3 sets × 10-12 reps each leg
  6. Stiff-Leg Deadlifts - 3 sets × 10-12 reps
  7. Calf Raises - 4 sets × 15-20 reps

SATURDAY & SUNDAY - REST

Active recovery: light walking, stretching, or yoga

LEAN MUSCLE BUILDING OPTIMIZATIONS:

1. Hypertrophy-Focused Rep Ranges

  • Primary range: 8-12 reps for maximum muscle growth
  • Secondary range: 6-8 reps for strength foundation
  • Higher reps (12-15) only for smaller muscles and finishing sets

2. Progressive Overload Priority

  • Track all weights and reps in a log
  • Increase weight when you can complete all sets at top rep range
  • Focus on adding 2.5-5kg per week on compound movements

3. Time Under Tension

  • Control the eccentric (lowering) phase: 2-3 seconds
  • Brief pause at bottom position
  • Explosive concentric (lifting) phase

4. Compound Movement Emphasis

  • 70% compound exercises for maximum muscle activation
  • 30% isolation for muscle sculpting and weak point training

5. Weekly Volume Targets

  • Chest: 12-16 sets per week
  • Back: 14-18 sets per week
  • Legs: 16-20 sets per week
  • Shoulders: 12-16 sets per week
  • Arms: 10-14 sets per week

6. Recovery Optimization

  • 7-9 hours sleep for muscle growth
  • 48-72 hours between training same muscle groups

NUTRITION GUIDELINES FOR LEAN MUSCLE BUILDING:

Daily Caloric Needs:

  • Maintenance: ~2,400-2,600 calories
  • Lean Bulk: 2,600-2,800 calories (+200-400 surplus)
  • Body Recomposition: 2,400-2,500 calories (slight deficit)

Macronutrient Targets:

  • Protein: 2.2-2.5g per kg body weight (185-210g daily)
  • Carbs: 4-6g per kg body weight (335-500g daily)
  • Fats: 1-1.2g per kg body weight (85-100g daily)

Meal Timing:

  • Pre-workout: 30-60g carbs + 20-30g protein (1-2 hours before)
  • Post-workout: 30-40g protein + 40-60g carbs (within 30 minutes)
  • Daily: Spread protein across 4-5 meals (35-45g per meal)

Hydration:

  • Minimum: 3-4 liters water daily
  • Training days: Add 500-750ml per hour of exercise

BODY COMPOSITION STRATEGY:

Option A: Lean Bulk (Recommended)

  • Goal: Build muscle with minimal fat gain
  • Approach: Small caloric surplus (200-300 calories)
  • Timeline: 12-16 weeks, then mini-cut if needed
  • Expected: 0.5-1kg weight gain per month

Option B: Body Recomposition

  • Goal: Build muscle while losing fat simultaneously
  • Approach: Eat at maintenance or slight deficit
  • Timeline: 16-20 weeks
  • Expected: Weight stays similar, body composition improves
  • Week 1-2: Focus on form and moderate weights
  • Week 3-4: Increase weight by 5-10% when you can complete all sets/reps
  • Week 5-6: Add additional set to major compound movements
  • Week 7-8: Deload week (reduce weight by 20% for recovery)

CARDIO INTEGRATION:

For Lean Muscle Building:

  • HIIT: 2-3 sessions per week, 15-20 minutes
  • LISS: 2-3 sessions per week, 20-30 minutes
  • Timing: Post-workout or separate days
  • Intensity: Moderate - shouldn't interfere with recovery

Recommended Schedule:

  • Monday: Weight training + 10 min HIIT
  • Tuesday: Weight training only
  • Wednesday: Weight training + 20 min LISS
  • Thursday: Weight training + 10 min HIIT
  • Friday: Weight training only
  • Saturday: Optional 30 min LISS walk
  • Sunday: Complete rest

SUPPLEMENTS FOR LEAN MUSCLE BUILDING:

Essential:

  • Whey Protein: 25-30g post-workout
  • Creatine Monohydrate: 5g daily
  • Multivitamin: 1 daily with breakfast

Optional but Beneficial:

  • Beta-Alanine: 3-5g daily (for endurance)
  • Caffeine: 200-400mg pre-workout
  • Omega-3: 1-2g daily (for recovery)
  • Vitamin D3: 2000-4000 IU daily

Timing:

  • Pre-workout: Caffeine + Beta-Alanine
  • Post-workout: Whey protein + Creatine
  • With meals: Multivitamin, Omega-3, Vitamin D3
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    Improved 5-Day Workout Plan | Claude