Complete physique transformation: 5 day gym workout routine

Transform your physique with this 5 day gym workout.

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Complete physique transformation: 5 day gym workout routine. Photo: Amer Kamra

So, you’ve done your time as a gym beginner and feel ready for a new challenge? This 5 day gym workout routine is challenging OK but the end results are worth it. Before you dive into the workout, make sure you go in with the right attitude.

Achieving that perfect physique is not an easy task and it takes a lot of dedication and hard work. Your genetics may well determine how your muscles would look when they are developed BUT you still need to put in the hard work to make it happen. When you go to the gym, don’t forget to:

BE CONSISTENT

It’s very easy to give up or move on to a different workout routine, especially when you don’t see the results you are after in a short period of time. It takes time to develop your physique. The key is to be consistent. Keep pushing yourself, keep lifting those weights and don’t give up.

It won’t happen in two weeks, not even in two months but if you keep at it you will see results.

BE INTENSE

Intensity matters and it matters a lot when you are on a mission to change your physique. Don’t just go to the gym because you have to. Make every rep of every set count. Give it 110% and workout as if your life depends on it.

If you just go through the motions and don’t break a sweat, then you haven’t done enough.

BE BALANCED

Even the top fitness models have a life outside the gym. You need that too. Going to the gym and working out is part of your life, not ALL of your life. Find a hobby, socialise, go out, spend quality time with your friends and loved ones.

The quality of your life outside of the gym will motivate you to achieve even more in the gym.

Your 5 day gym workout routine for a complete physique transformation:

MONDAY

CIRCUIT TRAINING AND SHOULDERS

EXERCISE
Plyo Pushups
Dips
Pull-ups
Leg Raises

SETS

REPS
20
15
10
12

Do all 4 exercises then have a rest. Repeat 5 times.

EXERCISE
Standing Military Press
Seated Arnold Presses
Front Barbell Raises
Side Lateral Raises

SETS
5
4
4
6

REPS
8-12
8-12
8-12
8-12

TUESDAY

LEGS

EXERCISE
Jump Squats
Leg Extensions
Barbell Squats
Step Ups
Single Leg Squats
Leg Extensions

SETS
1
2
6
4 each leg
3 each leg
4 to burnout

REPS
100
50
10-12
10-12
10-12
10-12

WEDNESDAY

BACK

EXERCISE
Pull-ups
T-Bar Rows
Clean Pulls
Deadlifts
Single Arm Dumbbell Rows
Toe Press
Standing Calf Raise
Calf Jump Stretch

SETS
1
6
4
3
4
3
1
1

REPS
200
8-12
8-12
40
8-12
8-12
100
100

FRIDAY

ARMS

EXERCISE
Barbell Bicep Curls
Bent Over Barbell Curls
Chin Ups
Hammer Curls
Tricep Pushups
Cable Pushdown (over hand grip)
Cable Pushdown (under hand grip)
Tricep Kickbacks

SETS
5
2
1
3
1
3

3
4

REPS
10-12
10-12
100
10-12
200
10-12
10-12
10-12
10-12

SATURDAY

CHEST

EXERCISE
Wide Incline Pushups
Dumbbell Flies
Barbell Press (flat)
Dumbbell Decline Press
Cable Flies (high pulley)
Cable Flies (low pulley)

SETS
1
3
4
4
3
3

REPS
200
10-12
10-12
10-12
10-12
10-12