Complete physique transformation: 5 day gym workout routine

Amer Kamra
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

[vc_row][vc_column width=”1/3″]EXERCISE
Plyo Pushups
Dips
Pull-ups
Leg Raises[/vc_column][vc_column width=”1/3″]SETS[/vc_column][vc_column width=”1/3″]REPS
20
15
10
12[/vc_column][/vc_row]
Do all 4 exercises then have a rest. Repeat 5 times.

[vc_row][vc_column width=”1/3″]EXERCISE
Standing Military Press
Seated Arnold Presses
Front Barbell Raises
Side Lateral Raises[/vc_column][vc_column width=”1/3″]SETS
5
4
4
6[/vc_column][vc_column width=”1/3″]REPS
8-12
8-12
8-12
8-12[/vc_column][/vc_row]


TUESDAY

LEGS

[vc_row][vc_column width=”1/3″]EXERCISE
Jump Squats
Leg Extensions
Barbell Squats
Step Ups
Single Leg Squats
Leg Extensions[/vc_column][vc_column width=”1/3″]SETS
1
2
6
4 each leg
3 each leg
4 to burnout[/vc_column][vc_column width=”1/3″]REPS
100
50
10-12
10-12
10-12
10-12[/vc_column][/vc_row]

 

WEDNESDAY

BACK

[vc_row][vc_column width=”1/3″]EXERCISE
Pull-ups
T-Bar Rows
Clean Pulls
Deadlifts
Single Arm Dumbbell Rows
Toe Press
Standing Calf Raise
Calf Jump Stretch[/vc_column][vc_column width=”1/3″]SETS
1
6
4
3
4
3
1
1[/vc_column][vc_column width=”1/3″]REPS
200
8-12
8-12
40
8-12
8-12
100
100[/vc_column][/vc_row]

 

FRIDAY

ARMS

[vc_row][vc_column width=”1/3″]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[/vc_column][vc_column width=”1/3″]SETS
5
2
1
3
1
3

3
4[/vc_column][vc_column width=”1/3″]REPS
10-12
10-12
100
10-12
200
10-12
10-12
10-12
10-12[/vc_column][/vc_row]

 

SATURDAY

CHEST

[vc_row][vc_column width=”1/3″]EXERCISE
Wide Incline Pushups
Dumbbell Flies
Barbell Press (flat)
Dumbbell Decline Press
Cable Flies (high pulley)
Cable Flies (low pulley)[/vc_column][vc_column width=”1/3″]SETS
1
3
4
4
3
3[/vc_column][vc_column width=”1/3″]REPS
200
10-12
10-12
10-12
10-12
10-12[/vc_column][/vc_row]

Remember to be consistent, intense, balanced and on top of your nutrition.

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