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5-day strength workout plan Powerbuilding Five

Five days that put a heavy main lift first and hypertrophy work behind it, for strength you can also see. Push the lift, feel the rest.

Level
Advanced
Days a week
5
Per session
46–59 min
Goal
Strength
Equipment
Barbell, Machine, Cable Machine, Dumbbell, Kettlebell
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Workout schedule

5 days a week · 20 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~54 min Squat & Legs

4 exercises · 16 sets · ~54 min

  1. Barbell Squat Quads · Barbell 5 sets of 4 reps · 4:00 rest 4:00 rest
  2. Machine Hack Squat Quads · Machine 3 sets of 10 reps · 2:00 rest 2:00 rest
  3. Lying Leg Curl Hamstrings · Machine 4 sets of 12 reps · 1:15 rest 1:15 rest
  4. Smith Machine Calf Raise Calves · Machine 4 sets of 12 reps · 1:00 rest 1:00 rest

Day 2 · ~54 min Bench & Chest

4 exercises · 16 sets · ~54 min

  1. Barbell Bench Press Chest · Barbell 5 sets of 4 reps · 4:00 rest 4:00 rest
  2. Dumbbell Incline Bench Press Chest · Dumbbell 4 sets of 10 reps · 1:30 rest 1:30 rest
  3. Cable Pec Fly Chest · Cable Machine 3 sets of 15 reps · 1:00 rest 1:00 rest
  4. Cable Rope Pushdown Triceps · Cable Machine 4 sets of 12 reps · 1:00 rest 1:00 rest

Day 3 · ~59 min Deadlift & Back

4 exercises · 17 sets · ~59 min

  1. Barbell Deadlift Abs · Barbell 5 sets of 3 reps · 5:00 rest 5:00 rest
  2. Machine Plate Loaded T Bar Row Lats · Machine 4 sets of 10 reps · 2:00 rest 2:00 rest
  3. Wide-Grip Lat Pulldown Lats · Cable Machine 4 sets of 12 reps · 1:30 rest 1:30 rest
  4. Barbell Curl Biceps · Barbell 4 sets of 10 reps · 1:00 rest 1:00 rest

Day 4 · ~50 min Press & Shoulders

4 exercises · 16 sets · ~50 min

  1. Barbell Overhead Press Front Delts · Barbell 5 sets of 4 reps · 3:30 rest 3:30 rest
  2. Dumbbell Lateral Raise Side Delts · Dumbbell 4 sets of 15 reps · 0:45 rest 0:45 rest
  3. Cable Rope Face Pulls Rear Delts · Cable Machine 4 sets of 15 reps · 0:45 rest 0:45 rest
  4. Barbell Behind The Back 30 Degree Shrug Traps · Barbell 3 sets of 12 reps · 1:00 rest 1:00 rest

Day 5 · ~46 min Accessory & Core

4 exercises · 16 sets · ~46 min

  1. Front Squat Quads · Barbell 4 sets of 6 reps · 2:30 rest 2:30 rest
  2. Barbell Hip Thrust Glutes · Barbell 4 sets of 10 reps · 2:00 rest 2:00 rest
  3. Kettlebell Farmers Carry Forearms · Kettlebell 4 sets of 40m · 1:30 rest 1:30 rest
  4. Hanging Knee Raises Abs · Bodyweight 4 sets of 15 reps · 1:00 rest 1:00 rest

About this plan

Who it's for

For people with years of training behind them. You'll need the equipment listed above.

Not the right fit?

What to expect

Each week is 81 working sets across 20 exercises, about 4 h 25 min in total.

Sets run from 3 to 15 reps, with 0:45 to 5:00 of rest between them.

Main muscles: Quads, Hamstrings, Calves, Chest, Triceps, Abs, Traps, Lats, Biceps, Front Delts, Side Delts, Rear Delts, Glutes, Forearms.

How to progress

Strength comes from lifting a little heavier over time.

  1. Hit the target. Complete every set at the listed target, with the last rep still clean. On the Barbell Squat that means all 5 sets of 4.
  2. Add the smallest step. Next session, add the smallest weight step you can. A jump that costs you reps or form sets you back rather than forward. On bodyweight moves like the Hanging Knee Raises, move to a harder variation once the target feels comfortable.
  3. Measure in months. Progress at this level is slow and measured over months. Small improvements count, and an easier week every so often helps you keep training hard the rest of the time.

If the numbers stop moving: If nothing moves for several weeks, look at sleep and recovery before adding more work.

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