5-Day Transformation
Hypertrophy-focused body-part split with supersets and cardio finishers.
- days/wk
- 5
- Level
- Intermediate
- Exercises
- 43
A classic five-day bodybuilding split built around high-rep supersets, with two active-recovery days. Train one or two muscle groups hard each session, keep rest short, and let the volume drive the change.
Start this program →The weekly plan
Day 1 — Chest & Triceps
Push16 exercises · 60 sets · ~3:00
Finisher — Abs (4 exercises × 30 reps, back to back — 3 rounds)
Hanging Leg Raise30
Cable Crunch30
Plank30
Russian Twist30
Day 2 — Back & Biceps
Pull19 exercises · 72 sets · ~3:36
Superset
Wide Pull-ups(Use assist if needed)4 × to failure
Lower Back Extension4 × 15
Back Extension Machine4 × 15
Finisher — Obliques (4 exercises × 30 reps, back to back — 3 rounds)
Oblique Crunches30
Plate Twist30
Decline Oblique Crunch30
Russian Twist30
Day 3 — Stretch & Cardio
Active Recovery40 minutes of stretching and steady-state cardio. Let the body recover and keep the blood moving.
Day 4 — Legs
Lower Body11 exercises · 40 sets · ~2:00
Finisher — Abs (4 exercises × 30 reps, back to back — 3 rounds)
Hanging Leg Raise30
Cable Crunch30
Plank30
Russian Twist30
Day 5 — Shoulders & Traps
Push13 exercises · 48 sets · ~2:24
Finisher — Obliques (4 exercises × 30 reps, back to back — 3 rounds)
Oblique Crunches30
Plate Twist30
Decline Oblique Crunch30
Russian Twist30
Day 6 — Stretch & Cardio
Active Recovery40 minutes of stretching and steady-state cardio.
Day 7 — Stretch & Cardio
Active Recovery40 minutes of stretching and steady-state cardio. Rest up for the week ahead.
How to run it
- Diet is KEY — it's 70% of your transformation. Eat smaller portions, more often.
- Open every session with 15 minutes of stretching, then 15 minutes of cardio.
- Between supersets, do 60 seconds of cardio (jump rope, jumping jacks), then rest 90 seconds.
- Form is critical — start light and own the motion. The weight will come.
Ready to start?
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