Here is a 5 day routine that utilizes a 5×5 scheme for the compound movements and a higher 8-12 reps for accessory movements. This routine is designed to be ran as long as you are seeing results. In order for you to get the best results with this program, be consistent and always strive for progression.

Here is a sample schedule:

  • Day 1 – Workout A
  • Day 2 – Workout B
  • Day 3 – Workout C
  • Day 4 – Workout D
  • Day 5 – Workout E
  • Day 6 – Off
  • Day 7 – Off

The benefit to starting on a Monday is while everyone is benching and hogging the dumbbells, you are deadlifting and on the other side of the gym.

I would recommend doing a short 20-30 minute cardio session post workout at least twice a week for optimum muscle growth and recovery.

When doing a gym session 5 days a week, you must eat a lot of healthy whole foods. Chicken, broccoli, sweet potatoes, bacon, ground beef, lots of veggies, and whey protein will give your body the fuel it needs to get bigger, stronger, and faster. Eating enough food and getting enough sleep is what builds your muscles. Going to the gym lifting heavy ass weight is the easy part.

Workout A
Exercise Sets Rep Goal
Deadlifts 5 5
Dumbbell Shrugs 3 8
Seated Rows 3 12
Standing Bent Over Laterals 3 12
Planks* 3


Workout B
Exercise Sets Rep Goal
Military Press 5 5
Arnold Press 3 8
Front Lateral Raises 3 12
Side Lateral Raises 3 12


Workout C
Exercise Sets Rep Goal
Bent Over Barbell Rows 5 5
Pull Ups 3 8
Dumbbell Curls 3 12
Straight Arm Pulldown 3 12


Workout D
Exercise Sets Rep Goal
Flat Bench 5 5
Incline Dumbbell Bench 3 8
Close Grip Bench Press 3 12
1 Arm Tricep Extensions 3 12


Workout E
Exercise Sets Rep Goal
Squats 5 5
Calf Raises*** 3 8
Hamstring Curls 3 12
Leg Extensions 3 12
Planks* 3


* – Planks aren’t the same rep goal scheme as other lifts. When you are supposed to do planks, do 3 sets of 1 rep and record your results for each set. The goal to beat for next time is to beat the combined time of those 3 planks. Keep the rest short; 60 seconds and really squeeze the abs and back and keep that core tight.

*** – There are many different calf raise variations, pick the one that works best for you. Examples are: Seated Calf Raises, Standing Calf Raise Machine, Standing Calf raises in the Smith Machine. Choose the one that works best for you and stick with it.


If you are man enough to do this extreme workout, leave a comment below and in 8 weeks come back and tell us how you are progressing.

Written by Cutty