Workout primer

5 focused programs

16 workouts
WORKOUT PRIMER

Contents
Outline .......................................................................................................................................................... 2
I. 5x5 Workout ......................................................................................................................................... 4
Workout A ................................................................................................................................................. 4
Workout B ................................................................................................................................................. 7
II. German Volume Training ................................................................................................................... 10
Workout 1 ............................................................................................................................................... 10
Workout 2 ............................................................................................................................................... 12
Workout 3 ............................................................................................................................................... 14
III. The FST-7 Training Program ............................................................................................................... 16
Day 1: Biceps, Triceps, And Calves .......................................................................................................... 16
Day 2: Legs .............................................................................................................................................. 20
Day 3: off ................................................................................................................................................. 21
Day 4: Chest and Triceps ......................................................................................................................... 21
Day 5: Back and Calves ............................................................................................................................ 24
Day 6: Shoulders and Biceps ................................................................................................................... 27
Day 7: off ................................................................................................................................................. 29
IV. Upper/Lower Split Training................................................................................................................ 30
Workout A ............................................................................................................................................... 30
Workout B ............................................................................................................................................... 33
Workout C ............................................................................................................................................... 36
Workout D ............................................................................................................................................... 39
V. Full Body Workouts ............................................................................................................................ 42
Workout A ............................................................................................................................................... 42
Workout B ............................................................................................................................................... 45

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WORKOUT PRIMER

Outline
1. 5x5 Workout

Workout A Workout B
Barbell Squat 5 sets of 5 reps Front Barbell Squat 5 sets of 5 reps
Barbell Bench Press - Medium Grip 5 sets of 5 reps Seated Barbell Military Press 5 sets of 5 reps
Bent Over Barbell Row 5 sets of 5 reps Barbell Deadlift 5 sets of 5 reps
Pullups 2 sets of 8 reps Barbell Curl 2 sets of 8 reps
Side Lateral Raise 2 sets of 8 reps Seated Triceps Press 2 sets of 8 reps
Sit-Up 2 sets of 15 reps

2. German Volume Training

Workout 1 Workout 2
Dumbbell Bench Press 10 sets of 10 reps Barbell Squat 10 sets of 10 reps
Bent Over Barbell Row 10 sets of 10 reps Standing Calf Raises 3 sets of 10-15 reps
Butterfly 3 sets of 10-15 reps Seated Calf Raise 3 sets of 10-15 reps
Incline Bench Pull 3 sets of 10-15 reps Hanging Leg Raise 3 sets of 10-15 reps

Workout 3
Barbell Shoulder Press 10 sets of 10 reps
Dumbbell Bicep Curl 3 sets of 10-15 reps
Cable Lying Triceps Extension 3 sets of 10-15 reps

3. The FST-7 Training Program

Day 1: Biceps, Triceps, and Calves Day 2: Legs

Barbell Curl 3-4 sets of 8-12 reps Barbell Squat 3-4 sets of 8-12 reps
Hammer Curls 3-4 sets of 8-12 reps Leg Press 3-4 sets of 8-12 reps
Standing Biceps Cable Curl 7 sets of 8-12 reps Leg Extensions 7 sets of 8-12 reps
Close-Grip Barbell Bench Press 3-4 sets of 8-12 reps
Seated Triceps Press 3-4 sets of 8-12 reps Day 3: off
Cable Rope Overhead Triceps Extension 7 sets of 8-12 reps
Seated Calf Raise 3-4 sets of 8-12 reps
Standing Calf Raises 7 sets of 8-12 reps

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Day 4: Chest and Triceps Day 5: Back and Calves

Dumbbell Bench Press 3-4 sets of 8-12 reps Bent Over Barbell Row 3-4 sets of 8-12 reps
Incline Dumbbell Press 3-4 sets of 8-12 reps Wide-Grip Lat Pulldown 3-4 sets of 8-12 reps
Cable Crossover 7 sets of 8-12 reps Seated Cable Rows 7 sets of 8-12 reps
Close-Grip Barbell Bench Press 3-4 sets of 8-12 reps Standing Calf Raises 3-4 sets of 8-12 reps
Seated Triceps Press 3-4 sets of 8-12 reps Seated Calf Raise 7 sets of 8-12 reps
Cable Rope Overhead Triceps Extension 7 sets of 8-12 reps

Day 6: Shoulders and Biceps Day 7: off

Dumbbell Shoulder Press 3-4 sets of 8-12 reps
Front Dumbbell Raise 3-4 sets of 8-12 reps
Side Lateral Raise 7 sets of 8-12 reps
Barbell Curl 3-4 sets of 8-12 reps
Incline Dumbbell Curl 3-4 sets of 8-12 reps
Standing Biceps Cable Curl 7 sets of 8-12 reps

4. Upper/Lower Split Training

Workout A Workout B
Barbell Squat 4 sets of 5 reps Dumbbell Bench Press 3 sets of 5 reps
Dumbbell Lunges 3 sets of 8 reps Bent Over Barbell Row 3 sets of 5 reps
Leg Extensions 2 sets of 10 reps Standing Military Press 3 sets of 8 reps
Lying Leg Curls 2 sets of 10 reps Reverse Flyes 2 sets of 10 reps
Standing Calf Raises 2 sets of 10 reps Side Lateral Raise 2 sets of 10 reps
Hanging Leg Raise 2 sets of 15 reps Bench Dips 2 sets of 15 reps

Workout C Workout D
Barbell Deadlift 4 sets of 5 reps Barbell Incline Bench Press Medium-Grip 3 sets of 8 reps
Dumbbell Step Ups 3 sets of 8 reps Wide-Grip Lat Pulldown 3 sets of 8 reps
Leg Press 3 sets of 10 reps Seated Cable Rows 2 sets of 8 reps
Seated Calf Raise 2 sets of 8 reps Dumbbell Bicep Curl 2 sets of 10-12 reps
Standing Calf Raises 2 sets of 15 reps Incline Dumbbell Curl 2 sets of 10-12 reps
Exercise Ball Crunch 2 sets of 15 reps Pushups 2 sets of 15 reps or until fatigue

5. Full Body Workouts

Workout A Workout B
Barbell Squat 3 sets of 6 reps Barbell Deadlift 3 sets of 6 reps
Dumbbell Bench Press 3 sets of 8 reps Incline Dumbbell Press 3 sets of 10 reps
Bent Over Barbell Row 3 sets of 8 reps Wide-Grip Lat Pulldown 3 sets of 8 reps
Seated Barbell Military Press 2 sets of 10 reps Leg Extensions 2 sets of 10 reps
Barbell Curl 2 sets of 10 reps Lying Leg Curls 2 sets of 10 reps
Seated Triceps Press 2 sets of 10 reps Side Lateral Raise 2 sets of 10 reps
Seated Calf Raise 2 sets of 15 reps Crunches 2 sets of 15 reps

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I. 5x5 Workout
The five-by-five program goal is to gain a high amount of strength and muscle mass. Alternate
between workout A and workout B three times a week with at least one day off between sessions

Workout A
1. Barbell Squat 5 sets of 5 reps

2. Barbell Bench Press - Medium Grip

5 sets of 5 reps

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3. Bent Over Barbell Row

5 sets of 5 reps

4. Pullups

2 sets of 8 reps

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5. Side Lateral Raise

2 sets of 8 reps

6. Sit-Up

2 sets of 15 reps

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Workout B
1. Front Barbell Squat

5 sets of 5 reps

2. Seated Barbell Military Press

5 sets of 5 reps

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3. Barbell Deadlift

5 sets of 5 reps

4. Barbell Curl

2 sets of 8 reps

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5. Seated Triceps Press

2 sets of 8 reps

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II. German Volume Training

The workout is broken up into three different days: chest and back, legs and abs, and then shoulders
and arms. Take one day off between workouts and have the full weekend for solid recuperation.

Workout 1
1. Dumbbell Bench Press

10 sets of 10 reps

2. Bent Over Barbell Row

10 sets of 10 reps

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3. Butterfly

3 sets of 10-15 reps

4. Incline Bench Pull

3 sets of 10-15 reps

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Workout 2
1. Barbell Squat

10 sets of 10 reps

2. Standing Calf Raises

3 sets of 10-15 reps

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3. Seated Calf Raise

3 sets of 10-15 reps

4. Hanging Leg Raise

3 sets of 10-15 reps

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Workout 3
1. Barbell Shoulder Press

10 sets of 10 reps

2. Dumbbell Bicep Curl

3 sets of 10-15 reps

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3. Cable Lying Triceps Extension

3 sets of 10-15 reps

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III. The FST-7 Training Program

This is another extremely intense training program so you must always monitor recovery between
sessions.

Day 1: Biceps, Triceps, And Calves

1. Barbell Curl

3-4 sets of 8-12 reps

2. Hammer Curls

3-4 sets of 8-12 reps

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3. Standing Biceps Cable Curl

7 sets of 8-12 reps

4. Close-Grip Barbell Bench Press

3-4 sets of 8-12 reps

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5. Seated Triceps Press

3-4 sets of 8-12 reps

6. Cable Rope Overhead Triceps Extension

7 sets of 8-12 reps

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7. Seated Calf Raise

3-4 sets of 8-12 reps

8. Standing Calf Raises

7 sets of 8-12 reps

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Day 2: Legs
1. Barbell Squat

3-4 sets of 8-12 reps

2. Leg Press

3-4 sets of 8-12 reps

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3. Leg Extensions

7 sets of 8-12 reps

Day 3: off
Day 4: Chest and Triceps
1. Dumbbell Bench Press

3-4 sets of 8-12 reps

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2. Incline Dumbbell Press

3-4 sets of 8-12 reps

3. Cable Crossover

7 sets of 8-12 reps

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4. Close-Grip Barbell Bench Press

3-4 sets of 8-12 reps

5. Seated Triceps Press

3-4 sets of 8-12 reps

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6. Cable Rope Overhead Triceps Extension

7 sets of 8-12 reps

Day 5: Back and Calves

1. Bent Over Barbell Row

3-4 sets of 8-12 reps

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2. Wide-Grip Lat Pulldown

3-4 sets of 8-12 reps

3. Seated Cable Rows

7 sets of 8-12 reps

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4. Standing Calf Raises

3-4 sets of 8-12 reps

5. Seated Calf Raise

7 sets of 8-12 reps

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Day 6: Shoulders and Biceps

1. Dumbbell Shoulder Press

3-4 sets of 8-12 reps

2. Front Dumbbell Raise

3-4 sets of 8-12 reps

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3. Side Lateral Raise

7 sets of 8-12 reps

4. Barbell Curl

3-4 sets of 8-12 reps

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5. Incline Dumbbell Curl

3-4 sets of 8-12 reps

6. Standing Biceps Cable Curl

7 sets of 8-12 reps

Day 7: off

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IV. Upper/Lower Split Training

Perform Workout A and Workout B one after each other and then break for a day before moving to
Workout C and Workout D to round out your training week.

Workout A
1. Barbell Squat

4 sets of 5 reps

2. Dumbbell Lunges

3 sets of 8 reps

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3. Leg Extensions

2 sets of 10 reps

4. Lying Leg Curls

2 sets of 10 reps

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5. Standing Calf Raises

2 sets of 10 reps

6. Hanging Leg Raise

2 sets of 15 reps

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Workout B
1. Dumbbell Bench Press

3 sets of 5 reps

2. Bent Over Barbell Row

3 sets of 5 reps

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3. Standing Military Press

3 sets of 8 reps

4. Reverse Flyes

2 sets of 10 reps

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5. Side Lateral Raise

2 sets of 10 reps

6. Bench Dips

2 sets of 15 reps

One day rest.

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Workout C
1. Barbell Deadlift

4 sets of 5 reps

2. Dumbbell Step Ups

3 sets of 8 reps

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3. Leg Press

3 sets of 10 reps

4. Seated Calf Raise

2 sets of 8 reps

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5. Standing Calf Raises

2 sets of 15 reps

6. Exercise Ball Crunch

2 sets of 15 reps

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Workout D
1. Barbell Incline Bench Press Medium-Grip

3 sets of 8 reps

2. Wide-Grip Lat Pulldown

3 sets of 8 reps

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3. Seated Cable Rows

2 sets of 8 reps

4. Dumbbell Bicep Curl

2 sets of 10-12 reps

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5. Incline Dumbbell Curl

2 sets of 10-12 reps

6. Pushups

2 sets of 15 reps or until fatigue

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V. Full Body Workouts

Alternate routines over the course of two to three days per week with at least one day off in between
for rest. True full-body programs will provide one direct exercise for each muscle group - quads,
hamstrings, chest, back and shoulders (arms are worked when doing chest and back).

Workout A
1. Barbell Squat

3 sets of 6 reps

2. Dumbbell Bench Press

3 sets of 8 reps

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3. Bent Over Barbell Row

3 sets of 8 reps

4. Seated Barbell Military Press

2 sets of 10 reps

Throw in a few isolated exercises to hit the smaller muscles individually.

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5. Barbell Curl

2 sets of 10 reps

6. Seated Triceps Press

2 sets of 10 reps

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7. Seated Calf Raise

2 sets of 15 reps

Workout B
1. Barbell Deadlift

3 sets of 6 reps

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2. Incline Dumbbell Press

3 sets of 10 reps

3. Wide-Grip Lat Pulldown

3 sets of 8 reps

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4. Leg Extensions

2 sets of 10 reps

5. Lying Leg Curls

2 sets of 10 reps

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6. Side Lateral Raise

2 sets of 10 reps

7. Crunches

2 sets of 15 reps

Author: Shannon Clark Shannon Clark is a freelance health and fitness writer.
.View All Articles by This Author

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Index

Barbell Bench Press - Medium Grip ....................................4 Hammer Curls................................................................... 16

Barbell Curl ....................................................... 8, 16, 28, 44 Hanging Leg Raise....................................................... 13, 32
Barbell Deadlift ....................................................... 8, 36, 45 Incline Bench Pull ............................................................. 11
Barbell Incline Bench Press Medium-Grip.........................39 Incline Dumbbell Curl ................................................. 29, 41
Barbell Shoulder Press ......................................................14 Incline Dumbbell Press ............................................... 22, 46
Barbell Squat............................................... 4, 12, 20, 30, 42 Leg Extensions ...................................................... 21, 31, 47
Bench Dips ........................................................................35 Leg Press..................................................................... 20, 37
Bent Over Barbell Row ................................ 5, 10, 24, 33, 43 Lying Leg Curls ............................................................ 31, 47
Butterfly ............................................................................11 Pullups ................................................................................ 5
Cable Crossover ................................................................22 Pushups ............................................................................ 41
Cable Lying Triceps Extension ...........................................15 Reverse Flyes .................................................................... 34
Cable Rope Overhead Triceps Extension .................... 18, 24 Seated Barbell Military Press........................................ 7, 43
Close-Grip Barbell Bench Press ................................... 17, 23 Seated Cable Rows ..................................................... 25, 40
Crunches ...........................................................................48 Seated Calf Raise .......................................13, 19, 26, 37, 45
Dumbbell Bench Press .................................... 10, 21, 33, 42 Seated Triceps Press ..........................................9, 18, 23, 44
Dumbbell Bicep Curl ................................................... 14, 40 Side Lateral Raise ..............................................6, 28, 35, 48
Dumbbell Lunges ..............................................................30 Sit-Up.................................................................................. 6
Dumbbell Shoulder Press ..................................................27 Standing Biceps Cable Curl ......................................... 17, 29
Dumbbell Step Ups ...........................................................36 Standing Calf Raises...................................12, 19, 26, 32, 38
Exercise Ball Crunch ..........................................................38 Standing Military Press ..................................................... 34
Front Barbell Squat .............................................................7 Wide-Grip Lat Pulldown ....................................... 25, 39, 46
Front Dumbbell Raise .......................................................27

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