Full Workout Routine

Here’s a **5-day Weight Overload Bodybuilding Program** designed to focus on progressive overload while ensuring proper recovery and muscle balance. Each workout targets specific muscle groups and emphasizes strength, size, and proper form. --- ### **General Guidelines** - **Warm-Up**: Each day starts with 5-10 minutes of light cardio (e.g., treadmill, rowing, cycling) and dynamic stretches for the target muscle group. Perform 1-2 warm-up sets of the first exercise at 50-70% of your working weight. - **Cool-Down**: Finish with 5-10 minutes of light cardio and static stretches for the target muscles to improve flexibility and reduce soreness. - **Progressive Overload**: Aim to increase weight by 2.5-10 lbs (1-5 kg) weekly or add 1-2 reps per set while maintaining good form. - **Rest Periods**: Stick to the recommended rest periods to optimize recovery and performance. --- ### **Day 1: Chest & Triceps** **Focus:** Push strength and hypertrophy **Intensity:** Heavy 1. **Barbell Bench Press** - **Sets/Reps:** 5 sets of 6-8 reps - **Rest Time:** 120 seconds - **Intensity Level:** Heavy weight (75-85% of 1RM) - **Progression:** Add 5-10 lbs weekly or complete 1 extra rep. - **Instructions:** Lower the bar to your chest, pause for 1 second, then press explosively. 2. **Incline Dumbbell Press** - **Sets/Reps:** 4 sets of 8-10 reps - **Rest Time:** 90 seconds - **Intensity Level:** Moderate to heavy - **Progression:** Add 2.5-5 lbs per dumbbell weekly. - **Instructions:** Focus on a full range of motion; keep elbows slightly tucked. 3. **Chest Dips** (weighted if possible) - **Sets/Reps:** 3 sets of 10-12 reps - **Rest Time:** 90 seconds - **Intensity Level:** Bodyweight or moderate weight (added plates) - **Progression:** Increase weight or reps weekly. - **Instructions:** Lean forward slightly to target the chest more than triceps. 4. **Overhead Dumbbell Triceps Extension** - **Sets/Reps:** 3 sets of 10-12 reps - **Rest Time:** 60-90 seconds - **Intensity Level:** Moderate - **Progression:** Add 2.5-5 lbs as strength increases. - **Instructions:** Keep elbows stationary and avoid flaring outward. 5. **Triceps Rope Pushdowns** - **Sets/Reps:** 3 sets of 12-15 reps - **Rest Time:** 60 seconds - **Intensity Level:** Light to moderate - **Progression:** Increase weight slightly weekly. - **Instructions:** Focus on squeezing the triceps at the bottom of each rep. --- ### **Day 2: Back & Biceps** **Focus:** Pull strength and width **Intensity:** Heavy and moderate 1. **Deadlift** - **Sets/Reps:** 4 sets of 5-6 reps - **Rest Time:** 180 seconds - **Intensity Level:** Heavy (80-90% of 1RM) - **Progression:** Add 5-10 lbs weekly. - **Instructions:** Maintain a neutral spine, drive through heels, and lockout at the top. 2. **Pull-Ups** (weighted if possible) - **Sets/Reps:** 4 sets of 8-10 reps - **Rest Time:** 90 seconds - **Intensity Level:** Bodyweight or added weight - **Progression:** Add weight or reps as strength improves. - **Instructions:** Use a controlled motion; avoid swinging or kipping. 3. **Bent-Over Barbell Rows** - **Sets/Reps:** 4 sets of 8-10 reps - **Rest Time:** 90 seconds - **Intensity Level:** Heavy - **Progression:** Add 5-10 lbs weekly. - **Instructions:** Keep your back flat and pull the bar to your midsection. 4. **Incline Dumbbell Bicep Curls** - **Sets/Reps:** 3 sets of 10-12 reps - **Rest Time:** 60-90 seconds - **Intensity Level:** Moderate - **Progression:** Add 2.5-5 lbs per dumbbell as strength increases. - **Instructions:** Keep elbows stationary and fully extend at the bottom. 5. **Hammer Curls (Dumbbell or Rope)** - **Sets/Reps:** 3 sets of 12-15 reps - **Rest Time:** 60 seconds - **Intensity Level:** Light to moderate - **Progression:** Increase weight slightly weekly. - **Instructions:** Keep wrists neutral and avoid using momentum. --- ### **Day 3: Rest or Active Recovery** **Activity:** Light cardio, yoga, or mobility work --- ### **Day 4: Legs** **Focus:** Squat and posterior chain strength **Intensity:** Heavy 1. **Barbell Back Squat** - **Sets/Reps:** 5 sets of 6-8 reps - **Rest Time:** 120-150 seconds - **Intensity Level:** Heavy (75-85% of 1RM) - **Progression:** Add 5-10 lbs weekly. - **Instructions:** Keep knees tracking over toes and core tight. 2. **Romanian Deadlift (RDL)** - **Sets/Reps:** 4 sets of 8-10 reps - **Rest Time:** 90 seconds - **Intensity Level:** Moderate to heavy - **Progression:** Add 5-10 lbs weekly. - **Instructions:** Hinge at the hips, keep the bar close, and avoid rounding your back. 3. **Bulgarian Split Squats** - **Sets/Reps:** 3 sets of 10-12 reps per leg - **Rest Time:** 60-90 seconds - **Intensity Level:** Moderate - **Progression:** Add weight as needed. - **Instructions:** Use dumbbells or a barbell and ensure knee stability. 4. **Leg Press** - **Sets/Reps:** 4 sets of 10-12 reps - **Rest Time:** 90 seconds - **Intensity Level:** Moderate to heavy - **Progression:** Increase weight gradually each week. - **Instructions:** Push through heels, avoid locking knees at the top. 5. **Calf Raises** - **Sets/Reps:** 4 sets of 15-20 reps - **Rest Time:** 60 seconds - **Intensity Level:** Light to moderate - **Progression:** Add weight as tolerated. - **Instructions:** Pause for 1-2 seconds at the top of each rep. --- ### **Day 5: Shoulders & Abs** **Focus:** Shoulder development and core strength **Intensity:** Moderate 1. **Overhead Barbell Press (OHP)** - **Sets/Reps:** 4 sets of 6-8 reps - **Rest Time:** 120 seconds - **Intensity Level:** Heavy - **Progression:** Add 2.5-5 lbs weekly. - **Instructions:** Press the bar straight up, avoid arching your back. 2. **Arnold Press (Dumbbells)** - **Sets/Reps:** 4 sets of 10-12 reps - **Rest Time:** 90 seconds - **Intensity Level:** Moderate - **Progression:** Increase dumbbell weight as strength improves. - **Instructions:** Rotate palms inward at the bottom for a full range of motion. 3. **Lateral Raises** - **Sets/Reps:** 4 sets of 12-15 reps - **Rest Time:** 60-90 seconds - **Intensity Level:** Light - **Progression:** Add 2.5 lbs when form is consistent. - **Instructions:** Slightly bend elbows and lift to shoulder height. 4. **Face Pulls** - **Sets/Reps:** 3 sets of 12-15 reps - **Rest Time:** 60 seconds - **Intensity Level:** Light - **Progression:** Gradually increase resistance. - **Instructions:** Focus on squeezing shoulder blades together. 5. **Plank with Weighted Plate** - **Sets/Reps:** 3 sets of 45-60 seconds - **Rest Time:** 60 seconds - **Intensity Level:** Moderate - **Progression:** Increase plate weight or duration weekly. - **Instructions:** Keep back straight and core engaged. --- ### **Day 6: Rest or Active Recovery** --- ### **Day 7: Optional Full-Body or Cardio** **Focus:** Endurance or addressing lagging areas - Circuit of bodyweight or light-weight exercises, such as push-ups, pull-ups, lunges, and planks, performed for 3 rounds. --- This program is designed to maximize strength and size gains through strategic overload, proper recovery, and attention to form