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    Male 5x RP Custom Training Template

    Uploaded by

    xtan
    The document outlines a 5 day workout program with specific exercises, sets, and weights for each day. Day 1 focuses on chest, triceps, shoulders, and traps. Day 2 targets back, biceps, shoulders, and forearms. Day 3 works quads, glutes, hamstrings, and calves. Day 4 returns to chest, back, triceps, biceps, shoulders, and forearms. Day 5 works hamstrings, glutes, quads, and calves along with abdominal exercises. The program provides estimated 10 repetition maximum weights and instructions to complete each week's workouts before taking rest days.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Male 5x RP Custom Training Template

    Uploaded by

    xtan
    312 views24 pages
    The document outlines a 5 day workout program with specific exercises, sets, and weights for each day. Day 1 focuses on chest, triceps, shoulders, and traps. Day 2 targets back, biceps, shoulders, and forearms. Day 3 works quads, glutes, hamstrings, and calves. Day 4 returns to chest, back, triceps, biceps, shoulders, and forearms. Day 5 works hamstrings, glutes, quads, and calves along with abdominal exercises. The program provides estimated 10 repetition maximum weights and instructions to complete each week's workouts before taking rest days.

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    XLSX, PDF, TXT or read online from Scribd

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    The document outlines a 5 day workout program with specific exercises, sets, and weights for each day. Day 1 focuses on chest, triceps, shoulders, and traps. Day 2 targets back, biceps, shoulders, and forearms. Day 3 works quads, glutes, hamstrings, and calves. Day 4 returns to chest, back, triceps, biceps, shoulders, and forearms. Day 5 works hamstrings, glutes, quads, and calves along with abdominal exercises. The program provides estimated 10 repetition maximum weights and instructions to complete each week's workouts before taking rest days.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    312 views24 pages

    Male 5x RP Custom Training Template

    Uploaded by

    xtan
    The document outlines a 5 day workout program with specific exercises, sets, and weights for each day. Day 1 focuses on chest, triceps, shoulders, and traps. Day 2 targets back, biceps, shoulders, and forearms. Day 3 works quads, glutes, hamstrings, and calves. Day 4 returns to chest, back, triceps, biceps, shoulders, and forearms. Day 5 works hamstrings, glutes, quads, and calves along with abdominal exercises. The program provides estimated 10 repetition maximum weights and instructions to complete each week's workouts before taking rest days.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 24

    Exercise Focus Exercise Instructional Video

    Chest Compounds Pushup Pushup


    Chest Isolations Flat Dumbbell Flye Flat Dumbbell Flye
    Day 1

    Triceps JM Press JM Press


    Triceps Barbell Overhead Triceps Extension Barbell Overhead Triceps Extension
    Shoulders Dumbbell Lateral Raise Dumbbell Lateral Raise
    Shoulders Machine Shoulder Press Machine Shoulder Press
    Extra Trap Work Barbell Bent Over Shrug Barbell Bent Over Shrug

    Exercise Focus Exercise Instructional Video

    Back Chest Supported Row Chest Supported Row


    Back T-Bar Row T-Bar Row
    Day 2

    Biceps Cable Rope Twist Curl Cable Rope Twist Curl


    Day 2
    Biceps Dummbell Twist Curl Dummbell Twist Curl
    Shoulders Barbell Upright Row Barbell Upright Row
    Shoulders Cable Single Arm Rear Delt Raise Cable Single Arm Rear Delt Raise
    Extra Forearm Work Barbell Standing Wrist Curl Barbell Standing Wrist Curl

    Exercise Focus Exercise Instructional Video

    Quads High Bar Squat High Bar Squat


    Day 3

    Glutes Dumbbell Split Squat Dumbbell Split Squat


    Hams Dumbbell Stiff Legged Deadlift Dumbbell Stiff Legged Deadlift
    Calves Calf Machine Calf Machine
    Extra Ab Work Machine Crunch Machine Crunch

    Exercise Focus Exercise Instructional Video

    Chest Compounds Flat Dumbbell Bench Press Flat Dumbbell Bench Press
    Back Chest Supported Row Chest Supported Row
    Day 4

    Triceps Seated EZ Bar Overhead Triceps Extension Seated EZ Bar Overhead Triceps Extension
    Biceps Barbell Curl Normal Grip Barbell Curl Normal Grip
    Shoulders Cable Leaning Lateral Raise Cable Leaning Lateral Raise
    Extra Forearm Work Barbell Standing Wrist Curl Barbell Standing Wrist Curl
    Extra Trap Work Barbell Bent Over Shrug Barbell Bent Over Shrug

    Exercise Focus Exercise Instructional Video

    Hams 45 Degree Back Raise 45 Degree Back Raise


    Day 5

    Glutes Dumbbell Walking Lunge Dumbbell Walking Lunge


    Quads Hack Squat Hack Squat
    Calves Stair Calves Stair Calves
    Extra Ab Work V-Up V-Up
    Week 1

    Estimated 10RM Exercise Sets Weight

    34 Pushup 2 30
    12 Flat Dumbbell Flye 2 10
    Day 1

    28 JM Press 2 26
    28 Barbell Overhead Triceps Extension 2 22
    9 Dumbbell Lateral Raise 3 8
    28 Machine Shoulder Press 3 22
    25 Barbell Bent Over Shrug 3 20

    Do Day 2 tomorrow. Make sure not to take too many rest days per week and
    your weekly workouts!

    Week 1

    Estimated 10RM Exercise Sets Weight

    17 Chest Supported Row 2 16


    62 T-Bar Row 2 50
    Day 2

    24 Cable Rope Twist Curl 3 22


    Day 2
    10 Dummbell Twist Curl 3 8
    32 Barbell Upright Row 3 28
    10 Cable Single Arm Rear Delt Raise 3 8
    Barbell Standing Wrist Curl 3

    Do Day 3 tomorrow or rest a day first

    Week 1

    Estimated 10RM Exercise Sets Weight

    130 High Bar Squat 2 118


    20 Day 3 Dumbbell Split Squat 2 18
    30 Dumbbell Stiff Legged Deadlift 2 28
    30 Calf Machine 3 28
    Machine Crunch 3

    Do Day 4 tomorrow or rest a day first

    Week 1

    Estimated 10RM Exercise Sets Weight

    28 Flat Dumbbell Bench Press 2 26


    24 Chest Supported Row 2 22
    Day 4

    24 Seated EZ Bar Overhead Triceps Extension 2 22


    40 Barbell Curl Normal Grip 3 36
    6 Cable Leaning Lateral Raise 3 6
    Barbell Standing Wrist Curl 3
    Barbell Bent Over Shrug 3

    Do Day 5 tomorrow or rest a day first

    Week 1

    Estimated 10RM Exercise Sets Weight

    45 Degree Back Raise 2


    Day 5

    Dumbbell Walking Lunge 2


    Hack Squat 2
    Stair Calves 3
    V-Up 3
    One to two rest days between Day 5 and next week's Day
    Week 1 Week 2
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    3/fail 8.8 1 1 Pushup 3 30
    3/fail 11.1 1 1 Flat Dumbbell Flye 3 10
    Day 1

    3/fail 8.8 1 1 JM Press 3 26


    3/fail 8.7 1 1 Barbell Overhead Triceps Extension 3 22
    3/fail 8,8,7 1 1 Dumbbell Lateral Raise 4 8
    3/fail 8,7,6 1 1 Machine Shoulder Press 4 22
    3/fail 8,8,8 1 1 Barbell Bent Over Shrug 4 20

    ke too many rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per we
    r weekly workouts! your weekly workouts!

    Week 1 Week 2
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    3/fail 9.8 1 1 Chest Supported Row 3 16
    3/fail 8.8 1 1 T-Bar Row 3 52
    Day 2

    3/fail 9,8,7 1 1 Cable Rope Twist Curl 4 22


    Day 2
    3/fail 9,8,8 1 1 Dummbell Twist Curl 4 8
    3/fail 9.8 1 1 Barbell Upright Row 4 28
    3/fail 1 0 Cable Single Arm Rear Delt Raise 3 8
    3/fail Barbell Standing Wrist Curl 3

    omorrow or rest a day first Do Day 3 tomorrow or rest a day first

    Week 1 Week 2
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    3/fail High Bar Squat 2 120

    Day 3
    3/fail Dumbbell Split Squat 2 18
    3/fail Dumbbell Stiff Legged Deadlift 2 28
    3/fail Calf Machine 3 28
    3/fail Machine Crunch 3

    omorrow or rest a day first Do Day 4 tomorrow or rest a day first

    Week 1 Week 2
    Rep Soreness Pump
    Rep Goal Results Rating Rating Exercise Sets Weight

    3/fail 8.8 1 1 Flat Dumbbell Bench Press 3 26


    3/fail 9.8 1 1 Chest Supported Row 3 22
    Day 4

    3/fail 9,8,7 1 1 Seated EZ Bar Overhead Triceps Extension 3 22


    3/fail 8,8,8 1 0 Barbell Curl Normal Grip 3 36
    3/fail 8,7,7 1 1 Cable Leaning Lateral Raise 4 6
    3/fail Barbell Standing Wrist Curl 3
    3/fail Barbell Bent Over Shrug 3

    omorrow or rest a day first Do Day 5 tomorrow or rest a day first

    Week 1 Week 2
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    3/fail 45 Degree Back Raise 2
    Day 5

    3/fail Dumbbell Walking Lunge 2


    3/fail Hack Squat 2
    3/fail Stair Calves 3
    3/fail V-Up 3
    between Day 5 and next week's Day 1 One to two rest days between Day 5 and next wee
    Week 2 Week 3
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    3/fail Pushup 3 32
    3/fail Flat Dumbbell Flye 3 10
    Day 1

    3/fail JM Press 3 28
    3/fail Barbell Overhead Triceps Extension 3 24
    3/fail Dumbbell Lateral Raise 4 8
    3/fail Machine Shoulder Press 4 24
    3/fail Barbell Bent Over Shrug 4 22

    ke too many rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per we
    r weekly workouts! your weekly workouts!

    Week 2 Week 3
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    3/fail Chest Supported Row 3 16
    3/fail T-Bar Row 3 52
    Day 2

    3/fail Cable Rope Twist Curl 4 24


    Day 2
    3/fail Dummbell Twist Curl 4 8
    3/fail Barbell Upright Row 4 30
    3/fail Cable Single Arm Rear Delt Raise 3 8
    3/fail Barbell Standing Wrist Curl 3

    omorrow or rest a day first Do Day 3 tomorrow or rest a day first

    Week 2 Week 3
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    3/fail High Bar Squat 2 124

    Day 3
    3/fail Dumbbell Split Squat 2 18
    3/fail Dumbbell Stiff Legged Deadlift 2 30
    3/fail Calf Machine 3 30
    3/fail Machine Crunch 3

    omorrow or rest a day first Do Day 4 tomorrow or rest a day first

    Week 2 Week 3
    Rep Soreness Pump
    Rep Goal Results Rating Rating Exercise Sets Weight

    3/fail Flat Dumbbell Bench Press 3 28


    3/fail Chest Supported Row 3 24
    Day 4

    3/fail Seated EZ Bar Overhead Triceps Extension 3 24


    3/fail Barbell Curl Normal Grip 3 38
    3/fail Cable Leaning Lateral Raise 4 6
    3/fail Barbell Standing Wrist Curl 3
    3/fail Barbell Bent Over Shrug 3

    omorrow or rest a day first Do Day 5 tomorrow or rest a day first

    Week 2 Week 3
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    3/fail 45 Degree Back Raise 2
    Day 5

    3/fail Dumbbell Walking Lunge 2


    3/fail Hack Squat 2
    3/fail Stair Calves 3
    3/fail V-Up 3
    between Day 5 and next week's Day 1 One to two rest days between Day 5 and next wee
    Week 3 Week 4
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    2/fail Pushup 3 32
    2/fail Flat Dumbbell Flye 3 10
    Day 1

    2/fail JM Press 3 28
    2/fail Barbell Overhead Triceps Extension 3 24
    2/fail Dumbbell Lateral Raise 4 8
    2/fail Machine Shoulder Press 4 24
    2/fail Barbell Bent Over Shrug 4 22

    ke too many rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per we
    r weekly workouts! your weekly workouts!

    Week 3 Week 4
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    2/fail Chest Supported Row 3 18
    2/fail T-Bar Row 3 54
    Day 2

    2/fail Cable Rope Twist Curl 4 24


    Day 2
    2/fail Dummbell Twist Curl 4 8
    2/fail Barbell Upright Row 4 30
    2/fail Cable Single Arm Rear Delt Raise 3 8
    2/fail Barbell Standing Wrist Curl 3

    omorrow or rest a day first Do Day 3 tomorrow or rest a day first

    Week 3 Week 4
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    2/fail High Bar Squat 2 126

    Day 3
    2/fail Dumbbell Split Squat 2 20
    2/fail Dumbbell Stiff Legged Deadlift 2 30
    2/fail Calf Machine 3 30
    2/fail Machine Crunch 3

    omorrow or rest a day first Do Day 4 tomorrow or rest a day first

    Week 3 Week 4
    Rep Soreness Pump
    Rep Goal Results Rating Rating Exercise Sets Weight

    2/fail Flat Dumbbell Bench Press 3 28


    2/fail Chest Supported Row 3 24
    Day 4

    2/fail Seated EZ Bar Overhead Triceps Extension 3 24


    2/fail Barbell Curl Normal Grip 3 38
    2/fail Cable Leaning Lateral Raise 4 6
    2/fail Barbell Standing Wrist Curl 3
    2/fail Barbell Bent Over Shrug 3

    omorrow or rest a day first Do Day 5 tomorrow or rest a day first

    Week 3 Week 4
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    2/fail 45 Degree Back Raise 2
    Day 5

    2/fail Dumbbell Walking Lunge 2


    2/fail Hack Squat 2
    2/fail Stair Calves 3
    2/fail V-Up 3
    between Day 5 and next week's Day 1 One to two rest days between Day 5 and next wee
    Week 4 Week 5
    Week 5
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    2/fail Pushup 3 34
    2/fail Flat Dumbbell Flye 3 12
    Day 1

    2/fail JM Press 3 28
    2/fail Barbell Overhead Triceps Extension 3 24
    2/fail Dumbbell Lateral Raise 4 8
    2/fail Machine Shoulder Press 4 24
    2/fail Barbell Bent Over Shrug 4 22

    ke too many rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per we
    r weekly workouts! your weekly workouts!

    Week 4 Week 5
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    2/fail Chest Supported Row 3 18
    2/fail T-Bar Row 3 56
    Day 2

    2/fail Cable Rope Twist Curl 4 24


    Day 2
    2/fail Dummbell Twist Curl 4 8
    2/fail Barbell Upright Row 4 30
    2/fail Cable Single Arm Rear Delt Raise 3 8
    2/fail Barbell Standing Wrist Curl 3

    omorrow or rest a day first Do Day 3 tomorrow or rest a day first

    Week 4 Week 5
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    2/fail High Bar Squat 2 130

    Day 3
    2/fail Dumbbell Split Squat 2 20
    2/fail Dumbbell Stiff Legged Deadlift 2 30
    2/fail Calf Machine 3 30
    2/fail Machine Crunch 3

    omorrow or rest a day first Do Day 4 tomorrow or rest a day first

    Week 4 Week 5
    Rep Soreness Pump
    Rep Goal Results Rating Rating Exercise Sets Weight

    2/fail Flat Dumbbell Bench Press 3 28


    2/fail Chest Supported Row 3 24
    Day 4

    2/fail Seated EZ Bar Overhead Triceps Extension 3 24


    2/fail Barbell Curl Normal Grip 3 40
    2/fail Cable Leaning Lateral Raise 4 6
    2/fail Barbell Standing Wrist Curl 3
    2/fail Barbell Bent Over Shrug 3

    omorrow or rest a day first Do Day 5 tomorrow or rest a day first

    Week 4 Week 5
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    2/fail 45 Degree Back Raise 2
    Day 5

    2/fail Dumbbell Walking Lunge 2


    2/fail Hack Squat 2
    2/fail Stair Calves 3
    2/fail V-Up 3
    between Day 5 and next week's Day 1 One to two rest days between Day 5 and next wee
    Week 5 Week 6 - DELOAD
    Week 5
    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    1/fail Pushup 2 30
    1/fail Flat Dumbbell Flye 2 10
    Day 1

    1/fail JM Press 2 26
    1/fail Barbell Overhead Triceps Extension 2 22
    1/fail Dumbbell Lateral Raise 2 8
    1/fail Machine Shoulder Press 2 22
    1/fail Barbell Bent Over Shrug 2 20

    ke too many rest days per week and fail to complete all of
    r weekly workouts!

    Week 5 Week 6 - DELOAD


    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    1/fail Chest Supported Row 2 16
    1/fail T-Bar Row 2 50
    Day 2

    1/fail Cable Rope Twist Curl 2 22


    Day 2
    1/fail Dummbell Twist Curl 2 8
    1/fail Barbell Upright Row 2 28
    1/fail Cable Single Arm Rear Delt Raise 2 8
    1/fail Barbell Standing Wrist Curl 2

    omorrow or rest a day first

    Week 5 Week 6 - DELOAD


    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    1/fail High Bar Squat 2 118

    Day 3
    1/fail Dumbbell Split Squat 2 18
    1/fail Dumbbell Stiff Legged Deadlift 2 28
    1/fail Calf Machine 2 28
    1/fail Machine Crunch 2

    omorrow or rest a day first

    Week 5 Week 6 - DELOAD


    Rep Soreness Pump
    Rep Goal Results Rating Rating Exercise Sets Weight

    1/fail Flat Dumbbell Bench Press 2 14


    1/fail Chest Supported Row 2 12
    Day 4

    1/fail Seated EZ Bar Overhead Triceps Extension 2 12


    1/fail Barbell Curl Normal Grip 2 18
    1/fail Cable Leaning Lateral Raise 2 4
    1/fail Barbell Standing Wrist Curl 2
    1/fail Barbell Bent Over Shrug 2

    omorrow or rest a day first

    Week 5 Week 6 - DELOAD


    Rep Soreness Pump
    Rep Goal Exercise Sets Weight
    Results Rating Rating
    1/fail 45 Degree Back Raise 2
    Day 5

    1/fail Dumbbell Walking Lunge 2


    1/fail Hack Squat 2
    1/fail Stair Calves 2
    1/fail V-Up 2
    between Day 5 and next week's Day 1
    Rep Goal

    1/2 reps of Week 1


    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1

    Rep Goal

    1/2 reps of Week 1


    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1

    Rep Goal

    1/2 reps of Week 1


    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1

    Rep Goal

    1/2 reps of Week 1


    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1

    Rep Goal

    1/2 reps of Week 1


    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1
    1/2 reps of Week 1

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