Lean Muscle Builder
Add muscle with a moderate-volume five-day split across the whole body.
- Workouts/week
- 5
- Weekly work sets
- 88
- Per session
- 6 exercises
- Includes
- Directions + demo links
Free · no email needed
Best for
Intermediate lifters who have trained consistently for six months or more.
Equipment
A full gym.
The full 5-day schedule
30 exercises across the week. Rest at least one day between sessions that train the same muscles, and keep the order as written — the compound movements come first for a reason.
Day 1 — Upper
6 exercises • 18 work sets
Warm-up
- 5 minutes rower
- 2 light sets for chest press and row
01Incline Dumbbell Press
4 x 6–10 · rest 90 secLower under control and press up while keeping the shoulder blades set.
See demo videos02Seated Cable Row
4 x 8–12 · rest 75 secPull to the lower ribs and squeeze the upper back briefly.
See demo videos03Lat Pulldown
3 x 8–12 · rest 75 secLead with your elbows and control the top of the rep.
See demo videos04Seated Dumbbell Shoulder Press
3 x 8–10 · rest 75 secPress overhead without leaning back.
See demo videos05Cable Curl
2 x 12–15 · rest 45 secKeep the elbows planted at your sides.
See demo videos06Rope Pressdown
2 x 12–15 · rest 45 secSpread the rope slightly at the bottom.
See demo videos
Day 2 — Lower
6 exercises • 18 work sets
Warm-up
- 5 minutes bike
- 10 squats
- 8 hip hinges
01Back Squat
4 x 6–8 · rest 120 secBrace, descend under control, and drive up through the whole foot.
See demo videos02Romanian Deadlift
4 x 8 · rest 90 secPush hips back and keep the bar close to your body.
See demo videos03Leg Press
3 x 10–12 · rest 90 secKeep feet planted and avoid locking out hard.
See demo videos04Seated Leg Curl
3 x 10–12 · rest 60 secCurl fully and return slowly.
See demo videos05Standing Calf Raise
2 x 15 · rest 45 secPause at the top and lower with control.
See demo videos06Front Plank
2 x 40 sec · rest 30 secBrace your torso and breathe steadily.
See demo videos
Day 3 — Push
6 exercises • 17 work sets
Warm-up
- 5 minutes easy treadmill
- 10 band pull-aparts
- 2 light press sets
01Dumbbell Bench Press
4 x 6–10 · rest 90 secLower until elbows are near bench level, then press smoothly.
See demo videos02Machine Shoulder Press
3 x 8–10 · rest 75 secKeep head neutral and press in a controlled path.
See demo videos03Cable Fly
3 x 12–15 · rest 60 secBring hands together in a hugging motion without shrugging.
See demo videos04Dumbbell Lateral Raise
3 x 12–15 · rest 45 secLift to shoulder height with a small elbow bend.
See demo videos05Overhead Cable Extension
2 x 12–15 · rest 45 secKeep elbows fixed and extend fully.
See demo videos06Assisted Dip
2 x 8–10 · rest 60 secLower under control and press back up without bouncing.
See demo videos
Day 4 — Pull
6 exercises • 17 work sets
Warm-up
- 5 minutes rower
- 10 scapular pulls
01Neutral-Grip Pulldown
4 x 8–12 · rest 75 secPull elbows down and back while keeping the chest tall.
See demo videos02Chest-Supported Dumbbell Row
4 x 8–12 · rest 75 secRow with control and avoid swinging the torso.
See demo videos03Face Pull
3 x 12–15 · rest 45 secPull the rope toward the face and spread the hands apart.
See demo videos04Reverse Pec Deck
3 x 12–15 · rest 45 secOpen the arms out wide and squeeze the rear delts.
See demo videos05Hammer Curl
2 x 10–12 · rest 45 secKeep wrists neutral and elbows tucked.
See demo videos06Cable Curl
1 x 15 · rest 30 secLower the handle slowly to keep tension.
See demo videos
Day 5 — Legs
6 exercises • 18 work sets
Warm-up
- 5 minutes easy bike
- 8 lunges
- 8 glute bridges
01Hack Squat
4 x 8–10 · rest 90 secKeep the lower back supported and descend under control.
See demo videos02Barbell Hip Thrust
4 x 8–10 · rest 90 secDrive hips up and pause with glutes fully squeezed.
See demo videos03Rear-Foot Elevated Split Squat
3 x 8/side · rest 75 secLower straight down and keep the front foot planted.
See demo videos04Lying Leg Curl
3 x 10–12 · rest 60 secCurl with control and lower slowly.
See demo videos05Seated Calf Raise
2 x 15 · rest 45 secUse the full range and pause at the top.
See demo videos06Dead Bug
2 x 10/side · rest 30 secMaintain a braced midsection throughout the rep.
See demo videos
How to progress it
Work near the top of the rep range while keeping 1–2 reps in reserve. When all sets reach the top end, add a small amount of load.
This is the part that produces the result. Run the 8 weeks as written and change the load, not the exercises — swapping movements every week feels productive and guarantees you never get good at any of them.
Other free programs
Want someone watching the 5 days?
This program is yours, free, in full. What it cannot do is correct your hip hinge, load the bar honestly when you are tired, or notice in week five that you have quietly stopped coming. Our studio in Kharadi is private, one client at a time, and the first session costs nothing.
This programme provides general fitness information for healthy adults aged 18 and over. It is not medical advice, diagnosis or treatment. Stop exercising if you feel pain, dizziness, chest discomfort or unusual shortness of breath. If you are pregnant, post-partum, managing a condition such as diabetes, or recovering from injury, review any new exercise programme with a qualified healthcare professional first.