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Maximize Muscle Potential 5 Day Workout
Workout Overview
Week 1
Monday - Upper Body Mechanical Stress Focus
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 sets | 5 reps | 60s | |
2. Incline Dumbbell Press ▶ | 3 sets | 6 reps | 60s | |
| 3. Rack Pull | 3 sets | 5 reps | 60s | |
4. Seated Cable Row ▶ | 3 sets | 8 - 10 reps | 60s | |
5. Standing Barbell Military Press (AKA Overhead Press) ▶ | 3 sets | 6 reps | 60s | |
| 6. Barbell Shrug | 3 sets | 6 - 8 reps | 60s | |
7. Barbell Biceps Curl ▶ | 3 sets | 8 - 10 reps | 60s | |
8. Close-Grip Bench Press ▶ | 3 sets | 8 - 10 reps | 60s |
Tuesday - Lower Body Mechanical Stress Focus
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 3 sets | 5 reps | 60s | |
| 2. 45 Degree Leg Press | 3 sets | 6 reps | 60s | |
| 3. Stiff-Legged Barbell Deadlift | 3 sets | 8 - 10 reps | 60s | |
| 4. Lying Leg Curls | 3 sets | 10 - 12 reps | 60s | |
5. Seated Calf Raise Machine ▶ | 3 sets | 10 - 12 reps | 60s |
Thursday - Upper Body Muscle Damage Focus A
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 2 sets | 5 reps | 60s | |
| 2. Barbell Bench Press | 3 sets | 10 reps | 60s | |
3. Cable Iron Cross ▶ | 4 sets | 12 - 15 reps | 60s | |
| 4. Bent Over Barbell Row | 4 sets | 10 - 12 reps | 60s | |
| 5. Lat Pulldown | 4 sets | 12 - 15 reps | 60s | |
| 6. Barbell Shrug | 4 sets | 10 - 12 reps | 60s |
Friday - Upper Body Muscle Damage Focus B
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Barbell Military Press (AKA Overhead Press)▶ | 3 sets | 10 reps | 60s | |
2. Seated Dumbbell Shoulder Press ▶ | 2 sets | 12 reps | 60s | |
3. Dumbbell Lateral Raise ▶ | 4 sets | 12 - 15 reps | 60s | |
4. Face Pull ▶ | 4 sets | 12 - 15 reps | 60s | |
| 5. Barbell Biceps Curl▶ | 4 sets | 10 - 12 reps | 60s | |
| 6. Alternating Incline Dumbbell Biceps Curl | 4 sets | 12 - 15 reps | 60s | |
| 7. Rope Tricep Extension | 4 sets | 10 - 12 reps | 60s | |
8. High Pulley Overhead Tricep Extension (rope extension) ▶ | 4 sets | 12 - 15 reps | 60s |
Saturday - Lower Body Muscle Damage Focus
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 3 sets | 10 reps | 60s | |
| 2. 45 Degree Leg Press | 3 sets | 12 reps | 60s | |
| 3. Leg Extensions | 4 sets | 10 - 12 reps | 60s | |
| 4. Lying Leg Curls | 4 sets | 10 - 12 reps | 60s | |
| 5. Seated Calf Raise Machine▶ | 3 sets | 10 - 12 reps | 60s |
Date Created: 4/28/18, 5:52 PM
Last Updated: 9/12/20, 9:36 PM
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