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5 Day Workout Program for Men

Bicep Curl

Are you looking for a workout program that's going to help you start making gains? Look no further.

 

Before we dive into the nuts and bolts of this 5-day-a-week program, let's go over some basic tips on how to get the most out of your workout.

 

Related - 5 Tips To Bust Through A Muscle Building Plateau

 

Getting the Most Out of Your Workout

 

It's more than likely safe to assume that you want to get the very most possible out of your workout. Who wouldn't when they're spending hours in the gym every week?

 

In order to get the most out of your workout, try adopting some of these tips and habits into your current routine.

 

Eat More Nutritious Foods

 

The old saying that “muscles are made in the kitchen” should be absolutely cemented into your beliefs about nutrition and muscle building. You can completely demolish your muscles with the “latest and greatest” workout, but if your nutrition isn’t on point, chances are that you're leaving a lot of gains on the table, and that's probably the worst feeling in the world; the gains you could have made, but didn't.

 

Don't start worrying just yet: this doesn’t mean you can’t eat the foods that make you happy, either. Instead of trying to completely demonize food by calling them “good” or “bad,” try looking at the various food sources for what they actually all come out to be: nutrition. Start placing your focus on eating as many nutritious foods as you possibly can to properly fuel your body.

 

This is where the 80/20 rule comes in handy; something that a lot of people have had great success with over the years. If you can manage to get 80% of your daily calories from healthy food sources that contain protein, healthy fats, fruits, vegetables, and carbohydrates, the other 20% can come from pretty much anything.

 

Let's say you're maintaining a 2,000 calorie diet. Then you should aim to eat 1,600 calories from nutritious sources, and then have fun with the remaining 400 calories to eat a muffin, cookies, or whatever you like. You can in fact enjoy these foods due to fulfilling your nutritional needs for the day.

 

As you shift your focus from “eating whatever” to finding the most satiating and nutritious foods you can afford, you won’t crave the sugary foods and empty calories as much anymore - you may even start finding new foods you enjoy more. Since I’ve personally stopped eating a lot of sugar quite some time ago, fruit tastes great, my pallet has changed, and I feel better overall. But that doesn’t stop me from eating a muffin, some cookies or donuts.

 

Learning to cook is what helped me both lose fat and gain muscle.

 

Execute Proper Form On Exercises

 

Learning the proper way to perform exercises will ensure you can train longer without getting injured. While injuries can occur, performing the exercise properly will keep you from stressing muscles that weren’t supposed to be stressed and thus minimise the chances of injury.

 

Take your time to learn proper form for every exercise, don’t cheat on your repetitions, and use a weight that is manageable for you.

 

Just like with food, you should always aim for quality over quantity.

 

Allow Time for Proper Recovery

 

When you're in the gym training, you break down your muscles, and they have to repair themselves afterwards. You’re eating more nutritious foods which will help improve recovery, but you will need to also sleep and de-stress as well.

 

Making sure you get adequate sleep is important for optimising your body composition.

 

BUILD MORE MUSCLE

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5 Day Workout Program for Men

This 5 day/week program is going to put you through the test - you'll train five days in a row and then have two days off to recover.

 

Day 1 - Chest and Triceps

 

  • Flat Barbell Bench Press - 4 sets of 8 repetitions

 

  • Close Grip Barbell Bench Press - 3 sets of 12 repetitions

 

  • Incline Dumbbell Press - 3 sets of 12 repetitions

 

  • Dumbbell Skull Crusher - 3 sets of 15 repetitions

 

  • V-bar Pushdown - 3 sets of 15 repetitions

 

  • Flat Chest Press Machine - 3 sets of 15 repetitions

 

Rest for 1-2 mins. between sets.

 

Day 2 - Legs

 

  • Lying Leg Curl - 3 sets of 10 repetitions

 

  • Leg Extension - 3 sets of 10 repetitions

 

  • Seated Calf Raise - 3 sets of 15 repetitions

 

  • Walking Dumbbell Lunge - 3 sets of 20 repetitions (20 steps for each leg)

 

  • Glute Kickback Machine - 3 sets of 12 repetitions

 

Rest for 1-2 mins. between sets.

 

Day 3 - Back

 

  • Deadlift - 4 sets of 8 repetitions

 

  • Dead-stop Barbell Row - 3 sets of 8 repetitions

 

  • Seated Close Grip Row - 4 sets of 12 repetitions

 

  • Wide Grip Lat Pulldowns - 3 sets of 10 repetitions

 

  • Rope Face Pulls - 4 sets of 15 repetitions

 

  • Rope Crunch - 3 As Many Reps As Possible sets

 

Rest for 1-2 mins. between sets.

 

Day 4 - Shoulders and Traps

 

  • Standing Overhead Barbell Press - 4 sets of 8 repetitions

 

  • Machine Overhead Press - 3 sets of 10 repetitions

 

  • Dumbbell Shrug - 3 sets of 15 repetitions

 

  • Barbell Shrug - 3 sets of 10 reps

 

  • Seated Dumbbell Lateral Raise - 3 sets of 15 reps

 

Rest for 1-2 mins. between sets.

 

Day 5 - Legs

 

  • Barbell Squat - 4 sets of 8 repetitions

 

  • Goblet Squat - 3 sets of 12 repetitions

 

  • Barbell Stiff Leg Deadlifts - 4 sets of 10 repetitions

 

  • Leg Press - 3 sets of 10 repetitions

 

  • Hanging Leg Raise - 3 As Many Reps As Possible sets

 

Rest for 1-2 mins. between sets.

 

Wrapping It Up

 

In order to get the most out of these workouts, you’re most likely going to have to make a few changes to what you're currently doing. They don’t have to be drastic, but they are changes, and they are required.

 

Focus on quality over quantity when it comes to food choices and repetitions in the gym.

 

Focus on progressive overload - add weight to the bar or perform more repetitions as the weeks - in order to build more strength and muscle over time.