Total Body 5 Day Training

Total Body Training



Total Sets Per Muscle Group



12 Quads

8 Hamstrings

12+ Chest

6 Vertical Pull

9 Horizontal Pull

12+ Shoulders

9+ Triceps

9+ Biceps



4 Weeks on then Deload



Week 1: 8 RPE

Week 2: 8.5-9 RPE

Week 3: 9 RPE

Week 4: 10 RPE

Deload



Day 1 (15 Sets)



Back Squats 3x6-10

Incline DB Bench Press 3x6-12

Neutral Pulldown 3x8-15

Dips 3x8-15

Upright Row 3x8-15



Day 2 (15 Sets)



Lying Leg Curls 3x10-15

Hip Thrust 3x8-12

One Arm DB Row 3x8-15/arm

Flat DB Fly/Hybrid 3x8-15

Barbell Curls 3x10-20



Day 3 (18 Sets)



Power Clean 3x3-5

Rear Foot Elevated Split Squats 3x6-12/leg

Pull-ups 3x-6-15

Seated DB OHP 3x6-12

Incline Squeeze Press 3x8-15

Seated DB Lateral Raises 3x8-16



Day 4 (18 Sets)



SLDL 3x6-12

Leg Ext. 3x8-20

DB Bench Press 3x6-12

Neutral Cable Rows 3x8-15

Tricep Pushdowns 3x10-20

Incline DB Curls 3x8-20



Day 5 (15 Sets)



Front Squat (Heels Elevated) 3x8-15

Weighted Push-ups 3x8-15

T-Bar Rows 3x8-15

DB Lateral Raises 3x8-16

DB Hammer Curls 3x10-20