When you start with fitness and bodybuilding, your body doesn’t need much to respond to the training. Once you’ve been exercising for a while, your body needs more training stimulus to produce a good response, which translates into more muscle mass and strength.
Arnold Schwarzenegger was always a big advocate of high volume, so lots of sets, repetitions, and weight. If this works well for your body, perfect. However, there is always the danger of doing too much, but much can be offset with good nutrition such as protein and dietary supplements.
Fitness Schedule: 5 Days per Week
More training stimulus can mean several things:
more exercises
more sets
more repetitions
more weight
less time for the same training
intensity-enhancing techniques
The following training is aimed at gaining more muscle mass, dividing the body into five parts trained over five days. It’s not a schedule that does everything for you but provides a nice variation in your training. Try it for a month or three and share your results in the comments.
Training Details
Weight: Increase the weight with each successive set in all exercises. Try to choose a weight that challenges you to achieve the prescribed number of repetitions with difficulty.
Rest: Rest a maximum of one minute between sets.
Training Duration: Weight training will take you about an hour to a maximum of an hour and a half.
Monday
Muscle Group
Exercise
Sets
Set 1
Set 2
Set 3
Set 4
Set 5
Chest
Incline Dumbbell Press
4
15
12
10
8
Flat Bench Barbell Press
4
12
10
10
8
Incline Dumbbell Flyes
3
12
10
8
Cable Crossovers
2
15
12
Triceps
Cable Pushdowns
4
15
12
10
8
Overhead Rope Extensions
3
15
12
10
Dumbbell Kickbacks
3
15
12
10
Tuesday
Muscle Group
Exercise
Sets
Set 1
Set 2
Set 3
Set 4
Set 5
Back
Front Pulldowns
4
15
12
10
8
Close-grip Front Pulldowns
4
15
12
10
8
Seated Cable Rows
4
15
12
10
8
Hyperextensions
3
20
20
20
Biceps
Incline Dumbbell Curls
4
15
12
12
10
Standing Barbell Curls
4
15
10
8
6
Wednesday
Muscle Group
Exercise
Sets
Set 1
Set 2
Set 3
Set 4
Set 5
Cardio (30 to 45 minutes on stationary bike, treadmill, or elliptical)
Abs
Crunches
3
∞
∞
∞
Leg Raises
3
∞
∞
∞
(∞ = as many as you can)
Thursday
Muscle Group
Exercise
Sets
Set 1
Set 2
Set 3
Set 4
Set 5
Legs
Squats
5
15
15
12
10
8
Leg Extensions
4
15
12
12
10
Lunges
4
15
12
10
10
Leg Curls
4
15
12
12
10
Calves
Standing Calf Raises
4
20
20
15
12
Friday
Muscle Group
Exercise
Sets
Set 1
Set 2
Set 3
Set 4
Shoulders
Military Press
4
15
12
10
8
Standing Side Lateral Raises
4
12
10
10
8
Barbell Upright Rows
3
12
10
8
Seated Bent-over Lateral Raises
2
15
12
Supersets
Seated Dumbbell Extensions
4
15
12
10
8
Biceps/triceps
Seated Dumbbell Hammer Curls
4
15
12
10
8
Cable Pushdowns & Barbell Curls
3
15
1
10
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Completely new version with everything you need to make your personal training even more personal and automate your business.
Available to everyone from spring 2024, sign up for a special launch discount.
