5-Day Workout Plan For General Strength
This plan uses five training days, two recovery days, and a combination of heavy compound lifts and muscle-building exercises.
Equipment:
Dumbbells
Barbell and weights
Bench
Dip station
Leg raise station
Daily Plan
Day 1: Chest, shoulders and triceps
Exercise | Sets × reps |
Barbell bench press | 4 × 6–10 |
Dumbbell overhead press | 3 × 8–12 |
Dips | 3 × 6–12 |
Dumbbell lateral raises | 3 × 12–20 |
Dumbbell overhead triceps extension | 3 × 10–15 |
Push-ups | 2 × near-max, with good form |
Day 2: Back, biceps and grip
Exercise | Sets × reps |
Barbell bent-over row | 4 × 6–10 |
One-arm dumbbell row | 3 × 8–12 per side |
Dumbbell reverse fly | 3 × 12–20 |
Barbell biceps curl | 3 × 8–12 |
Hammer curls | 3 × 10–15 |
Dumbbell farmer’s carry | 3 × 30–60 seconds |
Day 3: Legs and core
Exercise | Sets × reps |
Barbell back squat | 4 × 6–10 |
Dumbbell Romanian deadlift | 3 × 8–12 |
Dumbbell Bulgarian split squat | 3 × 8–10 per leg |
Standing dumbbell calf raises | 4 × 12–20 |
Leg raises | 3 × 10–15 |
Plank | 3 × 30–60 seconds |
Day 4: Shoulders, chest and arms
Exercise | Sets × reps |
Dumbbell shoulder press | 3 × 8–12 |
Dumbbell lateral raises | 4 × 12–20 |
Dumbbell rear-delt fly | 3 × 12–20 |
Dumbbell bench press | 3 × 8–12 |
Dumbbell alternating biceps curls | 3 × 10–12 per arm |
Close-grip push-ups | 3 × 8–15 |
Day 5: Full-body strength and warrior conditioning
Exercise | Sets × reps |
Barbell deadlift | 3 × 5 |
Dumbbell goblet squat | 3 × 10–12 |
Barbell bent-over row | 3 × 8–10 |
Push-ups | 3 × 10–20 |
Farmer’s carry | 4 × 30–45 seconds |
Leg raises | 3 × 10–15 |
Day 6-7: Light mobility, cardio, and stretching
Focus on light full-body mobility, cardio, and stretching exercises. Focus on simple muscle activation and do not over exert.
How to Train for Results
Choose the Right Weight
For most exercises, use weight where you finish each set feeling as though you could complete another 1–3 good repetitions with good form. Your muscles should be challenged, but your technique should always remain controlled.
Warm-up and Rests
Warm-up for 5–10 minutes before the workout (do general mobility exercises). Prior to heavy compound lifts, perform lighter practice sets.
Big lifts or high stress exercises: rest 2–3 minutes between sets.
Smaller or lower stress exercises: rest 60–120 seconds.
Adapt to Progress
Start with a manageable weight (for example, a weight that allows you to do 3 sets of 6-8 barbell rows) and build up your repetitions, working toward 3 sets of 10 without losing form. Then increase the weight slightly. Once you can exceed your target comfortably, add a small amount of weight and build up your strength again, and repeat.
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