5-Day Workout Routine

Goal: Fat Loss + Muscle Split: 2 Body Parts/Day 1 Drop Set / Session

Day 1 — Chest + Triceps

Chest
  1. Machine/Barbell Chest Press 3 × 6–10
  2. Incline Dumbbell Press 3 × 8–12
  3. Cable Fly 3 × 12–15
Triceps
  1. Cable Triceps Pushdown 3 × 10–15
  2. Overhead Cable Triceps Extension 2 × 10–15
Drop Set: Final set of Cable Fly OR Triceps Pushdown.

⏱ Rest: 2–3 min on presses | 60–90 sec on isolation

Day 2 — Back + Biceps

Back
  1. Lat Pulldown 3 × 8–12
  2. Seated Cable Row 3 × 8–12
  3. Chest-Supported Row 3 × 8–12
  4. Straight-Arm Pulldown 2 × 12–15
Biceps
  1. EZ-Bar Curl 3 × 8–12
  2. Incline Dumbbell Curl 3 × 10–12
  3. Hammer Curl 3 × 10–15
Drop Set: Final set of Hammer Curl.

⏱ Rest: 2–3 min on back exercises | 60–90 sec on curls

Day 3 — Legs + Abs

Legs
  1. Smith Machine Squat 3 × 8–12
  2. Leg Press 3 × 8–12
  3. Smith Machine / Machine Hip Thrust 3 × 8–12
  4. Leg Extension 3 × 10–15
  5. Seated/Lying Leg Curl 3 × 10–15
  6. Calf Raise 3 × 12–20
Abs
  1. Decline Weighted Crunch / Sit-up 3 × 10–15
  2. Hanging / Knee Raise 2 × 10–15
Drop Set: Final set of Leg Extension.

Exercise Order: Smith Squat → Leg Press → Hip Thrust → Leg Extension → Leg Curl → Calf Raise

Day 4 — Shoulders + Triceps

Shoulders
  1. Machine/Dumbbell Shoulder Press 3 × 6–10
  2. Lateral Raise 3 × 12–20
  3. Rear-Delt Fly 3 × 12–20
  4. Face Pull 2 × 12–15
Triceps
  1. Cable Triceps Pushdown 3 × 10–15
  2. Overhead Triceps Extension 3 × 10–15
Drop Set: Final set of Lateral Raise OR Triceps Pushdown.

⏱ Rest: 2–3 min on shoulder press | 60–90 sec on isolation

Day 5 — Upper Body (Second Stimulus)

A lighter second stimulus session for your upper body.

  1. Incline Chest Press 3 × 8–12
  2. Lat Pulldown 3 × 8–12
  3. Seated Cable Row 3 × 8–12
  4. Cable / Dumbbell Lateral Raise 3 × 12–20
  5. Cable Fly 2 × 12–15
  6. EZ-Bar / Cable Curl 2 × 10–15
  7. Triceps Pushdown 2 × 10–15
Drop Set: Final set of Cable Fly OR Curl OR Pushdown.