How to turn this 4 Day Workout Plan into a 5 Day workout plan. Please Help!

[ron103]

Day 1

1. Bench Press

4x10, 8, 6, 4

1. Incline Bench Press

3x8, 6, 4

1. Cable Tricep Pushdowns

3x8, 6, 4

1. Chest Flyes

3x8, 6, 4

1. Cable Kickbacks

3x10, 8, 6 pro Arm

Tri Set:

A Dips

3x 15-20

B Floor Hex Press

3x6

C Pushups holding dumbell

3x Max

Day 2

Barbell Rows

4×10, 8, 6, 4

1. Alternating Dumbbell Curls

3x8, 6, 4 Per Arm

1. Wide Grip Pulldowns

3×8, 6, 4

1. Hammer Curls

3x8, 6, 4

1. Barbell Shrugs

3x8, 6. 4

1. Pull Ups

3x Max

Tri-Set:

A. Chin Ups

3×10

B. Kettlebell Deadlift

3×6

C. Wide-Close Pushups

3x Max

Day 3

Standing Barbell Overhead Press

4×10, 8, 6, 4

1. Upright Rows

3×8, 6, 4

1. Rear Delt Raises Cable

3×8, 6, 4

1. Cable lateral raises

3x10, 8, 6

1. Arnold press

3x8, 6, 4

Tri-Set:

A. Bent Over Lateral Raises

3×8

B. Dumbbell Front Raises

3×8

C. Push Ups

3x Max

Day 4

Squat

4×10, 8, 6, 4

Seated Calf Raises

3×10, 8, 6

Hamstring Curls

3×10, 8, 6

Leg Extensions

3×10, 8, 6

Tri-Set:

A. Bulgarian Split Squats

3×6 Per Leg

B. Weighted Step Ups

3×6 Per Leg

C. Alternating Pistol Squats

3x Max

 

[zach17]

@ron103 Why do you want to train five days, instead of four? Regardless, you will find proper strength programs on the wiki. Most of them are three- and four day templates, but some, like Nsuns LP, are five day programs. These programs are proven by countless trainees, and account for load- and fatigue management, progression and exercise selection. GL