5 Day BodyBuilding Mass Development EXPRESS!
Sample Client
Week 1
Your training.strengthengine.com workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want!
To update or exchange a particular exercise, click on the exercise within your program. Click here for further instructions on how to update or modify my program
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| Sunday - Workout 1
Perform the sets listed in your program from left to right | | Exercise |
Sets |
|
| 1 | Warmup and Stretch | 5 minutes |
| 2 | Theraband Internal\External Warmup Rotation (AD) | 12 reps, 8 reps |
| 3 | Bench Press | 10@50 lbs, 15@55 lbs, 15@55 lbs, 15@45 lbs |
| 4 | SS(B) Cable One Arm Lateral Raise | 20@10 lbs, 15@15 lbs |
| 5 | SS(B) Cable One Arm Rear Lateral Raise | 20@10 lbs, 15@10 lbs |
| 6 | Cable Triceps Pushdown | 20@30 lbs, 15@35 lbs, 10@30 lbs |
| 7 | SS(E) Reverse Crunches | 28 reps, 28 reps |
| 8 | SS(E) Theraball Weighted Crunches | 15@10 lbs, 10@5 lbs |
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| Monday - Workout 2
Perform the sets listed in your program from left to right | | Exercise |
Sets |
|
| 1 | Warmup and Stretch | 5 minutes |
| 2 | Squat | 10@25 lbs, 15@25 lbs, 15@25 lbs, 15@20 lbs |
| 3 | Dumbbell Step Up | 20@10 lbs, 15@10 lbs |
| 4 | Stretch Deadlifts | 20@30 lbs, 15@35 lbs |
| 5 | Standing Toe Press | 10@35 lbs, 15@40 lbs, 15@40 lbs |
| 6 | Seated Toe Press | 20@20 lbs, 15@20 lbs |
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| Tuesday - Workout 3
Perform the sets listed in your program from left to right | | Exercise |
Sets |
|
| 1 | Warmup and Stretch | 5 minutes |
| 2 | Cable Wide Grip Row | 20@35 lbs, 15@40 lbs, 10@35 lbs |
| 3 | Dumbbell One Arm Row (elbow wide) | 20@20 lbs, 15@20 lbs, 10@20 lbs |
| 4 | Barbell EZ Preacher Curl | 20@20 lbs, 15@20 lbs, 10@20 lbs |
| 5 | Dumbbell Curl | 20@10 lbs, 15@15 lbs, 10@10 lbs |
| 6 | SS(D) Hanging Bent Knee Leg Raises | 65 reps, 65 reps |
| 7 | SS(D) Plate Twists | 15@5 lbs, 10@5 lbs |
| 8 | SS(D) Cable Crunches | 15@15 lbs, 10@15 lbs |
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| Wednesday - Workout 4
Perform the sets listed in your program from left to right | | Exercise |
Sets |
|
| 1 | Warmup and Stretch | 5 minutes |
| 2 | Dumbbell Bench Press | 10@20 lbs, 15@25 lbs, 15@25 lbs |
| 3 | Dumbbell Incline Fly (30 Degree) | 20@10 lbs, 15@10 lbs, 10@10 lbs |
| 4 | Dumbbell Military Press | 10@15 lbs, 15@15 lbs, 15@15 lbs |
| 5 | SS(C) Dumbbell Lateral Raise | 20@10 lbs, 15@10 lbs |
| 6 | SS(C) Dumbbell Rear Lateral Raise | 20@10 lbs, 15@10 lbs |
| 7 | Dumbbell Side-Lying External Rotation | 15@5 lbs, 10@5 lbs |
| 8 | Barbell Lying Triceps Extension | 20@20 lbs, 15@25 lbs, 10@20 lbs |
| 9 | Feet Elevated Crunches | 65 reps, 65 reps |
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| Thursday - Workout 5
Perform the sets listed in your program from left to right | | Exercise |
Sets |
|
| 1 | Warmup and Stretch | 5 minutes |
| 2 | Cable Wide Grip Row | 10@35 lbs, 15@40 lbs, 15@40 lbs |
| 3 | SS(A) Dumbbell One Arm Row (elbow close) | 20@20 lbs, 15@20 lbs, 10@20 lbs |
| 4 | SS(A) Lat Pulldown Close Grip Front | 20@30 lbs, 15@35 lbs |
| 5 | Barbell One Leg Squat | 20@20 lbs, 15@20 lbs |
| 6 | Dumbbell Step Up | 20@10 lbs, 15@10 lbs |
| 7 | Lying Leg Curl | 20@10 lbs, 15@15 lbs |
| 8 | Standing Toe Press | 10@35 lbs, 15@40 lbs, 15@40 lbs |
| 9 | SS(D) Cable Curl Downs | 20@10 lbs, 15@10 lbs |
| 10 | SS(D) Barbell Reverse Curl | 20@15 lbs, 15@15 lbs |
| 11 | SS(F) Reverse Crunches | 28 reps, 28 reps |
| 12 | SS(F) Alternate Heel Touchers | 65 reps, 65 reps |
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