5-Day Strength-Focused Gym Routine
Key Notes:
Warm up thoroughly before each session (5–10 min light cardio + dynamic stretches).
Rest 2–3 minutes between heavy sets for full recovery.
Use progressive overload: increase weight when you can complete all reps with good form.
Focus on compound lifts to build overall strength.
Day 1 – Lower Body (Squat Focus)
Back Squat: 5 sets × 5 reps (heavy)
Romanian Deadlift: 4 sets × 8 reps
Walking Lunges (with dumbbells): 3 sets × 12 steps per leg
Leg Press: 3 sets × 10 reps
Standing Calf Raises: 4 sets × 15 reps
Day 2 – Upper Body Push (Chest, Shoulders, Triceps)
Barbell Bench Press: 5 sets × 5 reps (heavy)
Overhead Dumbbell Press: 4 sets × 8 reps
Incline Dumbbell Press: 3 sets × 10 reps
Tricep Dips (weighted if possible): 3 sets × 8–10 reps
Cable Tricep Pushdowns: 3 sets × 12 reps
Day 3 – Lower Body (Deadlift Focus)
Deadlift: 5 sets × 3–5 reps (heavy)
Bulgarian Split Squats (with dumbbells): 3 sets × 8 reps per leg
Hamstring Curls (machine or Swiss ball): 4 sets × 12 reps
Glute Bridges (weighted): 3 sets × 12 reps
Seated Calf Raises: 4 sets × 15 reps
Day 4 – Upper Body Pull (Back, Biceps)
Barbell Rows: 5 sets × 5 reps (heavy)
Pull-Ups (weighted if possible): 4 sets × 6–8 reps
Dumbbell Hammer Curls: 3 sets × 10 reps
Face Pulls (cable or bands): 3 sets × 12 reps
Barbell or EZ-Bar Curls: 3 sets × 10 reps
Day 5 – Full Body & Accessory Work
Front Squat: 4 sets × 6 reps
Dumbbell Push Press: 4 sets × 6–8 reps
Farmer’s Walk (heavy dumbbells or kettlebells): 3 rounds × 30 seconds walk
Plank: 3 sets × 45 seconds
Hanging Leg Raises or Cable Crunches: 3 sets × 12 reps
Programming Tips:
Adjust weights to challenge yourself but never sacrifice form.
Track your progress to increase weights steadily.
Take at least one rest day after Day 3 or Day 5 depending on how you feel.
Nutrition and sleep are key to recovery and strength gains!