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Complete 5-Day Workout Plan with Progress Tracking

Personal Stats: 174cm, 85kg

Page 1: Weekly Schedule Overview

Training Schedule

  • Monday: Push Day (Chest, Shoulders, Triceps)
  • Tuesday: Pull Day (Back, Biceps)
  • Wednesday: Legs Day (Quads, Hamstrings, Glutes, Calves)
  • Thursday: Upper Body Focus
  • Friday: Lower Body Focus
  • Saturday: Rest
  • Sunday: Rest

Progression Rules

  • Add 1.25kg to upper body exercises when all sets completed with good form
  • Add 2.5kg to lower body exercises when all sets completed with good form
  • If you can't complete all reps, stay at current weight next session
  • Deload every 6 weeks (reduce weight by 10%)

Page 2: Day 1 - Push Day

Primary Exercises

Barbell Bench Press

  • Starting Weight: 40kg
  • Working Sets: 4 sets x 8-10 reps
  • Rest: 2-3 minutes

Overhead Press

  • Starting Weight: 25kg
  • Working Sets: 4 sets x 8-10 reps
  • Rest: 2-3 minutes

Incline Dumbbell Press

  • Starting Weight: 15kg each hand
  • Working Sets: 3 sets x 10-12 reps
  • Rest: 90 seconds

Dips (Assisted if needed)

  • Starting Weight: Bodyweight or assisted
  • Working Sets: 3 sets x 8-15 reps
  • Rest: 90 seconds

Secondary Exercises

Lateral Raises

  • Starting Weight: 8kg each hand
  • Working Sets: 3 sets x 12-15 reps
  • Rest: 60 seconds

Close-Grip Bench Press

  • Starting Weight: 35kg
  • Working Sets: 3 sets x 10-12 reps
  • Rest: 90 seconds

Tricep Rope Pushdowns

  • Starting Weight: 20kg
  • Working Sets: 3 sets x 12-15 reps
  • Rest: 60 seconds

Front Raises

  • Starting Weight: 6kg each hand
  • Working Sets: 2 sets x 12-15 reps
  • Rest: 60 seconds

Page 3: Day 2 - Pull Day

Primary Exercises

Deadlifts

  • Starting Weight: 60kg
  • Working Sets: 4 sets x 5-6 reps
  • Rest: 3 minutes

Pull-ups/Lat Pulldowns

  • Starting Weight: Assisted pull-ups or 40kg pulldown
  • Working Sets: 4 sets x 8-12 reps
  • Rest: 2 minutes

Barbell Rows

  • Starting Weight: 35kg
  • Working Sets: 4 sets x 8-10 reps
  • Rest: 2 minutes

T-Bar Rows

  • Starting Weight: 20kg
  • Working Sets: 3 sets x 10-12 reps
  • Rest: 90 seconds

Secondary Exercises

Face Pulls

  • Starting Weight: 15kg
  • Working Sets: 3 sets x 15-20 reps
  • Rest: 60 seconds

Barbell Curls

  • Starting Weight: 20kg
  • Working Sets: 3 sets x 10-12 reps
  • Rest: 90 seconds

Hammer Curls

  • Starting Weight: 10kg each hand
  • Working Sets: 3 sets x 12-15 reps
  • Rest: 60 seconds

Shrugs

  • Starting Weight: 40kg
  • Working Sets: 3 sets x 12-15 reps
  • Rest: 60 seconds

Page 4: Day 3 - Legs Day

Primary Exercises

Back Squats

  • Starting Weight: 50kg
  • Working Sets: 4 sets x 8-10 reps
  • Rest: 2-3 minutes

Romanian Deadlifts

  • Starting Weight: 40kg
  • Working Sets: 4 sets x 10-12 reps
  • Rest: 2 minutes

Bulgarian Split Squats

  • Starting Weight: 10kg each hand
  • Working Sets: 3 sets x 10-12 reps each leg
  • Rest: 90 seconds

Leg Press

  • Starting Weight: 80kg
  • Working Sets: 3 sets x 12-15 reps
  • Rest: 90 seconds

Secondary Exercises

Walking Lunges

  • Starting Weight: 8kg each hand
  • Working Sets: 3 sets x 12-15 reps each leg
  • Rest: 90 seconds

Leg Curls

  • Starting Weight: 25kg
  • Working Sets: 3 sets x 12-15 reps
  • Rest: 60 seconds

Calf Raises

  • Starting Weight: 40kg
  • Working Sets: 4 sets x 15-20 reps
  • Rest: 60 seconds

Leg Extensions

  • Starting Weight: 30kg
  • Working Sets: 3 sets x 12-15 reps
  • Rest: 60 seconds

Page 5: Day 4 - Upper Body Focus

Primary Exercises

Incline Barbell Press

  • Starting Weight: 35kg
  • Working Sets: 4 sets x 8-10 reps
  • Rest: 2-3 minutes

Seated Cable Rows

  • Starting Weight: 35kg
  • Working Sets: 4 sets x 10-12 reps
  • Rest: 2 minutes

Dumbbell Shoulder Press

  • Starting Weight: 12kg each hand
  • Working Sets: 3 sets x 10-12 reps
  • Rest: 90 seconds

Chest Supported Rows

  • Starting Weight: 25kg
  • Working Sets: 3 sets x 10-12 reps
  • Rest: 90 seconds

Secondary Exercises

Cable Flyes

  • Starting Weight: 10kg each side
  • Working Sets: 3 sets x 12-15 reps
  • Rest: 60 seconds

Reverse Flyes

  • Starting Weight: 8kg each hand
  • Working Sets: 3 sets x 12-15 reps
  • Rest: 60 seconds

Cable Bicep Curls

  • Starting Weight: 15kg
  • Working Sets: 3 sets x 12-15 reps
  • Rest: 60 seconds

Overhead Tricep Extension

  • Starting Weight: 15kg
  • Working Sets: 3 sets x 12-15 reps
  • Rest: 60 seconds

Page 6: Day 5 - Lower Body Focus

Primary Exercises

Front Squats

  • Starting Weight: 40kg
  • Working Sets: 4 sets x 8-10 reps
  • Rest: 2-3 minutes

Stiff Leg Deadlifts

  • Starting Weight: 35kg
  • Working Sets: 4 sets x 10-12 reps
  • Rest: 2 minutes

Hip Thrusts

  • Starting Weight: 50kg
  • Working Sets: 4 sets x 12-15 reps
  • Rest: 90 seconds

Single Leg Deadlifts

  • Starting Weight: 8kg each hand
  • Working Sets: 3 sets x 8-10 reps each leg
  • Rest: 90 seconds

Secondary Exercises

Goblet Squats

  • Starting Weight: 15kg
  • Working Sets: 3 sets x 15-20 reps
  • Rest: 60 seconds

Glute Ham Raises

  • Starting Weight: Bodyweight
  • Working Sets: 3 sets x 8-12 reps
  • Rest: 90 seconds

Lateral Lunges

  • Starting Weight: 8kg each hand
  • Working Sets: 3 sets x 12-15 reps each leg
  • Rest: 60 seconds

Seated Calf Raises

  • Starting Weight: 20kg
  • Working Sets: 4 sets x 15-20 reps
  • Rest: 60 seconds

Page 7: Progress Tracking - Week 1-2

Week 1

Monday - Push Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Bench Press40kg x 4x8-10/10/10/10/10
Overhead Press25kg x 4x8-10/10/10/10/10
Incline DB Press15kg x 3x10-12/12/12/12
DipsBW x 3x8-15/15/15/15
Lateral Raises8kg x 3x12-15/15/15/15
Close-Grip Bench35kg x 3x10-12/12/12/12
Tricep Pushdowns20kg x 3x12-15/15/15/15
Front Raises6kg x 2x12-15/15/15

Tuesday - Pull Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Deadlifts60kg x 4x5-6/6/6/6/6
Pull-ups/Pulldowns40kg x 4x8-12/12/12/12/12
Barbell Rows35kg x 4x8-10/10/10/10/10
T-Bar Rows20kg x 3x10-12/12/12/12
Face Pulls15kg x 3x15-20/20/20/20
Barbell Curls20kg x 3x10-12/12/12/12
Hammer Curls10kg x 3x12-15/15/15/15
Shrugs40kg x 3x12-15/15/15/15

Wednesday - Legs Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Back Squats50kg x 4x8-10/10/10/10/10
Romanian DL40kg x 4x10-12/12/12/12/12
Bulgarian Split10kg x 3x10-12/12/12/12
Leg Press80kg x 3x12-15/15/15/15
Walking Lunges8kg x 3x12-15/15/15/15
Leg Curls25kg x 3x12-15/15/15/15
Calf Raises40kg x 4x15-20/20/20/20/20
Leg Extensions30kg x 3x12-15/15/15/15

Week 2

Monday - Push Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Bench Press40kg x 4x8-10/10/10/10/10
Overhead Press25kg x 4x8-10/10/10/10/10
Incline DB Press15kg x 3x10-12/12/12/12
DipsBW x 3x8-15/15/15/15
Lateral Raises8kg x 3x12-15/15/15/15
Close-Grip Bench35kg x 3x10-12/12/12/12
Tricep Pushdowns20kg x 3x12-15/15/15/15
Front Raises6kg x 2x12-15/15/15

Page 8: Progress Tracking - Week 3-4

Week 3

Monday - Push Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Bench Press42.5kg x 4x8-10/10/10/10/10
Overhead Press26.25kg x 4x8-10/10/10/10/10
Incline DB Press16kg x 3x10-12/12/12/12
DipsBW x 3x8-15/15/15/15
Lateral Raises9kg x 3x12-15/15/15/15
Close-Grip Bench36.25kg x 3x10-12/12/12/12
Tricep Pushdowns21.25kg x 3x12-15/15/15/15
Front Raises7kg x 2x12-15/15/15

Tuesday - Pull Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Deadlifts62.5kg x 4x5-6/6/6/6/6
Pull-ups/Pulldowns41.25kg x 4x8-12/12/12/12/12
Barbell Rows36.25kg x 4x8-10/10/10/10/10
T-Bar Rows21.25kg x 3x10-12/12/12/12
Face Pulls16.25kg x 3x15-20/20/20/20
Barbell Curls21.25kg x 3x10-12/12/12/12
Hammer Curls11kg x 3x12-15/15/15/15
Shrugs41.25kg x 3x12-15/15/15/15

Wednesday - Legs Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Back Squats52.5kg x 4x8-10/10/10/10/10
Romanian DL42.5kg x 4x10-12/12/12/12/12
Bulgarian Split11kg x 3x10-12/12/12/12
Leg Press85kg x 3x12-15/15/15/15
Walking Lunges9kg x 3x12-15/15/15/15
Leg Curls26.25kg x 3x12-15/15/15/15
Calf Raises42.5kg x 4x15-20/20/20/20/20
Leg Extensions31.25kg x 3x12-15/15/15/15

Week 4

Monday - Push Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Bench Press42.5kg x 4x8-10/10/10/10/10
Overhead Press26.25kg x 4x8-10/10/10/10/10
Incline DB Press16kg x 3x10-12/12/12/12
DipsBW x 3x8-15/15/15/15
Lateral Raises9kg x 3x12-15/15/15/15
Close-Grip Bench36.25kg x 3x10-12/12/12/12
Tricep Pushdowns21.25kg x 3x12-15/15/15/15
Front Raises7kg x 2x12-15/15/15

Page 9: Progress Tracking - Week 5-6

Week 5

Monday - Push Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Bench Press45kg x 4x8-10/10/10/10/10
Overhead Press27.5kg x 4x8-10/10/10/10/10
Incline DB Press17kg x 3x10-12/12/12/12
DipsBW+2.5kg x 3x8-15/15/15/15
Lateral Raises10kg x 3x12-15/15/15/15
Close-Grip Bench37.5kg x 3x10-12/12/12/12
Tricep Pushdowns22.5kg x 3x12-15/15/15/15
Front Raises8kg x 2x12-15/15/15

Tuesday - Pull Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Deadlifts65kg x 4x5-6/6/6/6/6
Pull-ups/Pulldowns42.5kg x 4x8-12/12/12/12/12
Barbell Rows37.5kg x 4x8-10/10/10/10/10
T-Bar Rows22.5kg x 3x10-12/12/12/12
Face Pulls17.5kg x 3x15-20/20/20/20
Barbell Curls22.5kg x 3x10-12/12/12/12
Hammer Curls12kg x 3x12-15/15/15/15
Shrugs42.5kg x 3x12-15/15/15/15

Wednesday - Legs Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Back Squats55kg x 4x8-10/10/10/10/10
Romanian DL45kg x 4x10-12/12/12/12/12
Bulgarian Split12kg x 3x10-12/12/12/12
Leg Press90kg x 3x12-15/15/15/15
Walking Lunges10kg x 3x12-15/15/15/15
Leg Curls27.5kg x 3x12-15/15/15/15
Calf Raises45kg x 4x15-20/20/20/20/20
Leg Extensions32.5kg x 3x12-15/15/15/15

Week 6

Monday - Push Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Bench Press45kg x 4x8-10/10/10/10/10
Overhead Press27.5kg x 4x8-10/10/10/10/10
Incline DB Press17kg x 3x10-12/12/12/12
DipsBW+2.5kg x 3x8-15/15/15/15
Lateral Raises10kg x 3x12-15/15/15/15
Close-Grip Bench37.5kg x 3x10-12/12/12/12
Tricep Pushdowns22.5kg x 3x12-15/15/15/15
Front Raises8kg x 2x12-15/15/15

Page 10: Progress Tracking - Week 7-8

Week 7 (Potential Deload Week)

Monday - Push Day (Deload: -10% weight)

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Bench Press40kg x 4x8-10/10/10/10/10
Overhead Press25kg x 4x8-10/10/10/10/10
Incline DB Press15kg x 3x10-12/12/12/12
DipsBW x 3x8-15/15/15/15
Lateral Raises9kg x 3x12-15/15/15/15
Close-Grip Bench34kg x 3x10-12/12/12/12
Tricep Pushdowns20kg x 3x12-15/15/15/15
Front Raises7kg x 2x12-15/15/15

Tuesday - Pull Day (Deload: -10% weight)

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Deadlifts58kg x 4x5-6/6/6/6/6
Pull-ups/Pulldowns38kg x 4x8-12/12/12/12/12
Barbell Rows34kg x 4x8-10/10/10/10/10
T-Bar Rows20kg x 3x10-12/12/12/12
Face Pulls16kg x 3x15-20/20/20/20
Barbell Curls20kg x 3x10-12/12/12/12
Hammer Curls11kg x 3x12-15/15/15/15
Shrugs38kg x 3x12-15/15/15/15

Wednesday - Legs Day (Deload: -10% weight)

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Back Squats50kg x 4x8-10/10/10/10/10
Romanian DL40kg x 4x10-12/12/12/12/12
Bulgarian Split11kg x 3x10-12/12/12/12
Leg Press81kg x 3x12-15/15/15/15
Walking Lunges9kg x 3x12-15/15/15/15
Leg Curls25kg x 3x12-15/15/15/15
Calf Raises40kg x 4x15-20/20/20/20/20
Leg Extensions29kg x 3x12-15/15/15/15

Week 8 (Back to Progressive Loading)

Monday - Push Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Bench Press47.5kg x 4x8-10/10/10/10/10
Overhead Press30kg x 4x8-10/10/10/10/10
Incline DB Press18kg x 3x10-12/12/12/12
DipsBW+5kg x 3x8-15/15/15/15
Lateral Raises11kg x 3x12-15/15/15/15
Close-Grip Bench40kg x 3x10-12/12/12/12
Tricep Pushdowns25kg x 3x12-15/15/15/15
Front Raises9kg x 2x12-15/15/15

Tuesday - Pull Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Deadlifts67.5kg x 4x5-6/6/6/6/6
Pull-ups/Pulldowns45kg x 4x8-12/12/12/12/12
Barbell Rows40kg x 4x8-10/10/10/10/10
T-Bar Rows25kg x 3x10-12/12/12/12
Face Pulls20kg x 3x15-20/20/20/20
Barbell Curls25kg x 3x10-12/12/12/12
Hammer Curls13kg x 3x12-15/15/15/15
Shrugs45kg x 3x12-15/15/15/15

Wednesday - Legs Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Back Squats57.5kg x 4x8-10/10/10/10/10
Romanian DL47.5kg x 4x10-12/12/12/12/12
Bulgarian Split13kg x 3x10-12/12/12/12
Leg Press95kg x 3x12-15/15/15/15
Walking Lunges11kg x 3x12-15/15/15/15
Leg Curls30kg x 3x12-15/15/15/15
Calf Raises47.5kg x 4x15-20/20/20/20/20
Leg Extensions35kg x 3x12-15/15/15/15

Page 11: Progress Tracking - Week 9-10

Week 9

Monday - Push Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Bench Press47.5kg x 4x8-10/10/10/10/10
Overhead Press30kg x 4x8-10/10/10/10/10
Incline DB Press18kg x 3x10-12/12/12/12
DipsBW+5kg x 3x8-15/15/15/15
Lateral Raises11kg x 3x12-15/15/15/15
Close-Grip Bench40kg x 3x10-12/12/12/12
Tricep Pushdowns25kg x 3x12-15/15/15/15
Front Raises9kg x 2x12-15/15/15

Tuesday - Pull Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Deadlifts67.5kg x 4x5-6/6/6/6/6
Pull-ups/Pulldowns45kg x 4x8-12/12/12/12/12
Barbell Rows40kg x 4x8-10/10/10/10/10
T-Bar Rows25kg x 3x10-12/12/12/12
Face Pulls20kg x 3x15-20/20/20/20
Barbell Curls25kg x 3x10-12/12/12/12
Hammer Curls13kg x 3x12-15/15/15/15
Shrugs45kg x 3x12-15/15/15/15

Wednesday - Legs Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Back Squats57.5kg x 4x8-10/10/10/10/10
Romanian DL47.5kg x 4x10-12/12/12/12/12
Bulgarian Split13kg x 3x10-12/12/12/12
Leg Press95kg x 3x12-15/15/15/15
Walking Lunges11kg x 3x12-15/15/15/15
Leg Curls30kg x 3x12-15/15/15/15
Calf Raises47.5kg x 4x15-20/20/20/20/20
Leg Extensions35kg x 3x12-15/15/15/15

Week 10

Monday - Push Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Bench Press50kg x 4x8-10/10/10/10/10
Overhead Press31.25kg x 4x8-10/10/10/10/10
Incline DB Press19kg x 3x10-12/12/12/12
DipsBW+7.5kg x 3x8-15/15/15/15
Lateral Raises12kg x 3x12-15/15/15/15
Close-Grip Bench41.25kg x 3x10-12/12/12/12
Tricep Pushdowns26.25kg x 3x12-15/15/15/15
Front Raises10kg x 2x12-15/15/15

Tuesday - Pull Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Deadlifts70kg x 4x5-6/6/6/6/6
Pull-ups/Pulldowns46.25kg x 4x8-12/12/12/12/12
Barbell Rows41.25kg x 4x8-10/10/10/10/10
T-Bar Rows26.25kg x 3x10-12/12/12/12
Face Pulls21.25kg x 3x15-20/20/20/20
Barbell Curls26.25kg x 3x10-12/12/12/12
Hammer Curls14kg x 3x12-15/15/15/15
Shrugs46.25kg x 3x12-15/15/15/15

Wednesday - Legs Day

ExerciseTargetActual WeightSet 1Set 2Set 3Set 4Notes
Back Squats60kg x 4x8-10/10/10/10/10
Romanian DL50kg x 4x10-12/12/12/12/12
Bulgarian Split14kg x 3x10-12/12/12/12
Leg Press100kg x 3x12-15/15/15/15
Walking Lunges12kg x 3x12-15/15/15/15
Leg Curls31.25kg x 3x12-15/15/15/15
Calf Raises50kg x 4x15-20/20/20/20/20
Leg Extensions36.25kg x 3x12-15/15/15/15

Progress Summary & Notes

10-Week Progression Targets:

  • Bench Press: 40kg → 50kg (+25% increase)
  • Squat: 50kg → 60kg (+20% increase)
  • Deadlift: 60kg → 70kg (+17% increase)
  • Overhead Press: 25kg → 31.25kg (+25% increase)

Weekly Tracking Instructions:

  1. Fill in "Actual Weight" - Record the exact weight used
  2. Mark completed reps - Write actual reps completed (e.g., 8/10 means 8 reps completed out of 10 target)
  3. Add notes - Record how the set felt, form issues, or achievements
  4. Progress indicators:
    • ✓ = Completed all reps with good form
    • ↑ = Ready to increase weight next week
    • ↓ = Reduce weight next session
    • = = Stay at current weight

Key Reminders:

  • Perfect form is more important than heavy weight
  • Progressive overload - only increase when you can complete all sets with 1-2 reps in reserve
  • Deload every 6 weeks - reduce weight by 10% for recovery
  • Rest days are crucial - don't skip them
  • Track everything - this data will guide your long-term progress

Emergency Adjustments:

  • If you miss more than 3 reps on any exercise, reduce weight by 2.5-5kg next session
  • If an exercise feels too easy (could do 5+ more reps), increase weight by 1.25-2.5kg
  • Listen to your body - some days you'll be stronger, others weaker

Remember: Consistency beats intensity. Show up, track your progress, and trust the process!

Content is user-generated and unverified.
    Complete 5-Day Workout Plan with Progress Tracking | Claude