Love lifting and want to workout 5 days a week? Say less: our 5-Day Full Gym Physique program just became your new best friend!
This is a hypertrophy-focused bodybuilding program that will help you look your best and maximize your physique in just 60 minutes a day.
Ready to get started? Click here to join
General Program Info
Note: as a Paragon member, you’ll get access to ALL our workout programs. So you can hop to a different program at any time!
5-Day Physique:
- 5 days x 60-75 minute bodybuilding workouts
- sessions = lower body, push, pull, lower body, upper body
- programming has progressive overload
- new cycles begin every 6-12 weeks
- cycles alternate between hypertrophy and strength
- equipment needed: machines, cable machines, barbell, squat rack, DB’s, and a bench
Optional Cardio:
- option to add up to 3 sessions per week on top of lift sessions
- choose between zone 2 cardio or zone 5 sprint work
- you can run, bike, row, ruck, ski erg, etc
Who is 5-Day Physique For?
These are bodybuilding and hypertrophy-focused workouts that will help build muscle, maximize your physique, and help you look your best.
There is also a 3 Day version and 4 Day version of this program. Don’t have 60 minutes to workout? Check out 45-Minute Physique
5-Day Physique Sample Workout
In our training app, we have detailed workout instructions, movement modification/substitution ideas, and there will always be demo videos so you know exactly how to perform each lift.
You can complete these workouts using machines, barbell, or dumbbells.
5-Day Physique Workout Sample:
A. 2 Sets
2-3 warm-up sets, then:
2 challenging work sets x 6-10 reps per arm
One Arm Cable Lat Pulldown or One Arm DB Row
Rest 1-2 min between arms
B. 2 Sets
2-3 warm-up sets, then:
2 challenging work sets x 8-12 reps
Strict Press, DB Overhead Press, or Machine Overhead Press
Rest 2-3 min
C. 3 Sets
1 warm-up set, then:
3 challenging work sets x reps 15-12-9
Increasing weight each set
Chest-Support Machine or DB Row
Rest 2 min between work sets
D. 3 Sets
1 warm-up set, then:
3 challenging work sets x 10-12 reps
Cable Crossovers, Pec Fly Machine, or Banded Chest Fly
+ superset final set with Push-ups – go until failure
E. Superset x 3 Sets:
1 warm-up set each, then:
3 work sets
Alternating DB Curls x 6-10 reps/arm
Overhead Cable or DB Tricep Extensions x 8-12 reps
Rest 1-2 min
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- Click here to join Paragon Training Methods
