5-DAY STANDARD TRAINING PROGRAM

This is a standard program consisting of 5 sessions per week, with no focus on any specific group; all workouts include a small amount of high-intensity exercises, making it ideal for athletes who are new to training or don’t have much experience yet.

Since this is a basic program, recovery is straightforward as long as the athlete meets minimum requirements for nutrition and rest; it is difficult to overtrain with this program.

This workout outlines the foundation for a 7-day microcycle, which you can then build upon as you see fit and tailor your progress to your goals.

Below is the weekly training schedule for all groups (although you can use different schedules depending on your recovery and the specific stage of your training).

(BLUE – primary training sessions / RED – secondary training sessions / BLACK – basic training sessions)

Day 1: BACK – BICEPS

Day 2: CHEST – TRICEPS

Day 3: Quadriceps – Hamstrings   

Day 4: Rest Day

Day 5: SHOULDERS – BICEPS – TRICEPS

Day 6: Hamstrings – Quadriceps

Day 7: Rest Day

*This program does not include standard workouts or secondary workouts; the double leg session is not a secondary workout—it simply splits the primary workout into two parts to aid recovery.

In this program, you will learn:

• The approach to follow in order to use the fewest possible sets, minimize fatigue, and achieve a high level of muscle stimulation.

• You'll learn how to gauge the level of effort, intensity, and proximity to muscle failure that you should apply during your sets.

• How to configure work series based on the specific purpose of each one.

• Practical examples, explanations, and clarifications regarding the exercise sets and how you should approach them.

• How to structure your warm-up and lead-in sets to find your ideal training load.

• You'll learn the most commonly used high-intensity techniques and how to incorporate them into your workout. (The program itself already includes additional techniques.)

• Key considerations regarding mechanical stress and how to approach a set depending on whether the load used is heavy or light.

• Everything you need to know about recovery and adaptation to improve your performance, and what you should keep in mind to avoid setbacks.

• How to reduce training load and intensity without needing to take a rest period.

• How to recognize the signs that you might need a week to recover.

• What type of workout do you need based on your current condition?