Increase Muscle Mass and Size with Our Five Day Plan
Follow this five day plan to maximise your muscle gains and build your mass and size. With different exercises throughout the week, you’ll be equipped to build the physique you want.
Day1
| Exercise (all 80% of 1RM) | Reps | Sets |
| Low Incline Bench Press | 8 to 10 | 4 |
| Weighted Dip | 8 to 10 | 4 |
| Flat Dumbbell Bench Press | 8 to 10 | 4 |
| Chin-ups | 8 to 10 | 4 |
| One Arm Dumbbell Row | 8 to 10 | 4 |
| Bent over Barbell Row | 8 to 10 | 4 |
| Close Grip Seated Row | 8 to 10 | 4 |
Day 2
| Exercise (all 80% of 1RM) | Reps | Sets |
| Barbell Squat (first set your heaviest then reduce weight if needed) | 6 to 8 | 5 |
| Romanian Deadlift | 8 to 10 | 4 |
| Leg Extensions (superset with below) | 10 | 3 |
| Leg Curls | 10 | 3 |
| Calf Raises | 25 | 3 |
| Overhead Press | 8 | 4 |
| Barbell Shrugs | 6 to 10 | 3 |
| Side Lateral Raise (superset with below) | 10 | 3 |
| Rear Lateral Raise | 10 | 3 |
Day 3
| Exercise (all 80% of 1RM) | Reps | Sets |
| Parallel Bar Dips | 8 to 10 | 4 |
| Cable Triceps Extension | 8 to 10 | 4 |
| Dumbbell Triceps Kick Back | 8 to 10 | 4 |
| Incline Hammer Curls | 8 to 10 | 4 |
| Standing Dumbbell Single Arm Curls | 6 to 8 | 4 |
| Abs Crunch | 25 | 3 |
| Side Oblique Crunches | 25 | 3 |
| Leg Raises | 25 | 3 |
Day 4
| Exercise (all 80% of 1RM) | Reps | Sets |
| Barbell Deadlift | 6 to 8 | 4 |
| Barbell Back Squat | 6 to 8 | 4 |
| Lying Leg Curls | 6 to 8 | 4 |
| Seated Calf Raise | 6 to 8 | 4 |
| Abs Twisting Crunches | 12 to 15 | 3 |
| Reverse Crunches | 12 to 15 | 3 |
| Russian Twist | 12 to 15 | 3 |
Day 5
Identify your area of weakness and repeat one of the above days that focuses on this area.
