5 Day High-Intensity Functional Bodybuilding Workout
Workout Summary
| Main Goal | Build Muscle |
|---|---|
| Workout Type | Full Body |
| Training Level | Intermediate |
| Program Duration | 8 weeks |
| Days Per Week | 5 |
| Time Per Workout | 60-90 minutes |
| Equipment Required | Barbell, Dumbbells, Cables, Machines, Bands |
| Target Gender | Male & Female |
| Recommended Supps | Protein, Creatine, BCAAs, Multi-Vitamin |
Workout Description
This 5-day program is designed to help you build muscle and increase strength with a mix of high-intensity functional movements and traditional bodybuilding exercises. This routine is perfect for those who want to improve their overall fitness and physique.
5 Day High-Intensity Functional Bodybuilding Workout
Day 1: Shoulders and Legs
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 8-12 |
| Leg Press | 4 | 12-15 |
| Seated Dumbbell Press | 4 | 10-12 |
| Lateral Raise | 4 | 12-15 |
Day 2: Chest and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 4 | 8-12 |
| Incline Dumbbell Press | 4 | 10-12 |
| Tricep Pushdown | 4 | 12-15 |
| Overhead Tricep Extension | 4 | 10-12 |
Day 3: Back and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 4 | 8-12 |
| Lat Pulldown | 4 | 10-12 |
| Bicep Curl | 4 | 12-15 |
| Hammer Curl | 4 | 10-12 |
Day 4: Shoulders and Arms
| Exercise | Sets | Reps |
|---|---|---|
| Overhead Press | 4 | 8-12 |
| Side Lateral Raise | 4 | 12-15 |
| Front Raise | 4 | 10-12 |
| Tricep Dips | 4 | 12-15 |
Day 5: Back and Chest
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups | 4 | 8-12 |
| Chest Fly | 4 | 10-12 |
| Seated Row | 4 | 12-15 |
| Push-Ups | 4 | 15-20 |
Supplement Recommendations
To maximize your results, consider incorporating the following supplements into your routine:
- Protein
- Creatine
- BCAAs
- Multi-Vitamin
Make sure to follow a balanced diet and stay hydrated to support your workouts and recovery. For optimal results, combine this workout program with proper nutrition and sufficient rest.