Can you create a weight lifting plan for me 5 days a week

Sources:

To formulate a 5-day-a-week weightlifting plan, based on the insights from the , here’s a comprehensive structure you can follow. It draws from the "three by five" and general principles discussed by , and .

Weekly Plan Overview

Concept:

  • Three to Five Protocol: Do 3-5 exercises for 3-5 sets, 3-5 repetitions, with 3-5 minutes rest between sets 1.
  • Volume: Aim for 10-20 sets per muscle group per week 2.

Daily Breakdown

Day 1: Upper Body (Push)

  1. Bench Press: 4 sets of 5 reps
  2. Overhead Press: 4 sets of 5 reps
  3. Dips: 4 sets of 5 reps
  4. Lateral Raises: 3 sets of 12 reps (isolation for variety)
  5. Tricep Extensions: 3 sets of 10 reps

Day 2: Lower Body (Pull)

  1. Deadlift: 4 sets of 5 reps
  2. Romanian Deadlift: 3 sets of 8 reps
  3. Hamstring Curls: 3 sets of 10 reps (isolation for balance)
  4. Lat Pulldowns: 4 sets of 5 reps
  5. Bent-Over Rows: 4 sets of 5 reps

Day 3: Rest or Light Active Recovery

  • Engage in light stretching, foam rolling, or a walk.
  • Use this day to help with systemic recovery.

Day 4: Lower Body (Push)

  1. Squats: 4 sets of 5 reps
  2. Leg Press: 4 sets of 8 reps
  3. Lunges: 3 sets of 10 reps per leg
  4. Calf Raises: 3 sets of 15 reps
  5. Glute Bridges: 3 sets of 10 reps

Day 5: Upper Body (Pull)

  1. Pull-Ups: 4 sets of 5 reps
  2. Bent-Over Rows: 4 sets of 5 reps
  3. Face Pulls: 3 sets of 12 reps
  4. Bicep Curls: 3 sets of 10 reps
  5. Rear Delt Flyes: 3 sets of 12 reps

Day 6: Full Body

  1. Clean and Press: 3 sets of 5 reps (focus on power and speed)
  2. Kettlebell Swings: 3 sets of 15 reps
  3. Goblet Squats: 3 sets of 10 reps
  4. Push-Ups: 4 sets of 10 reps
  5. Plank: 3 sets of 1 minute each

Day 7: Rest or Light Active Recovery

  • Light stretching, foam rolling, a walk, or yoga.

Additional Notes

  • Progressive Load: Increase the weight by 3-5% each week 3.

    Efficient Strength Training

    Andrew shares his insights on the three by five protocol for efficient strength training, emphasizing the importance of focusing on lower repetition ranges and not overtraining specific muscle groups.
    Huberman Lab
    Science-Supported Tools to Accelerate Your Fitness Goals | Huberman Lab Podcast
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  • Rest Intervals: Adjust rest between 30 seconds and 3 minutes based on the load and repetitions 2.
  • Local vs. Systemic Recovery: Ensure individual muscle groups recover while also considering overall body fatigue 4.

This plan balances hypertrophy and strength training principles while integrating sufficient recovery strategies to avoid burnout and injury, ensuring continual progress over time. Adjust exercise selection to fit personal preference and goals if needed.

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