Balanced hypertrophy-focused program: Chest, Back, Shoulders, Legs, and Arms. Includes set/rep targets and cardio suggestions. This was my program for years, i don't do cardio back then, but if you include you will benefit for extra small mass gain and get shape :)

Recommended level: Intermediate. Adjust volume down for beginners.

Monday - Chest

Goal: Size and pressing strength

  • Flat Bench Press: 4 sets, 10–12 reps
  • Incline Bench Press: 4 sets, 8–10 reps
  • Decline Bench Press: 4 sets, 8–10 reps
  • Dumbbell Flyes (flat or incline): 4 sets, 10–15 reps

Cardio: Treadmill 10 minutes, medium intensity.

Tuesday - Back

Goal: Thickness and posterior chain strength

  • Deadlifts: 4 sets, 8–10 reps
  • Lat Pulldowns: 4 sets, 10–12 reps
  • One-Arm Dumbbell Row (90° bent-over): 4 sets, 10 reps
  • T-Bar Row: 4 sets, 8–10 reps
  • Pull-Ups or Seated Row (V-bar): 3–4 sets, 6–10 reps

Wednesday - Shoulders & Traps

Goal: Balanced deltoid development and trap strength

  • Overhead Shoulder Press (dumbbells or barbell): 4 sets, 10 reps
  • Lateral Raises: 4 sets, 8–10 reps
  • Front Raises: 3 sets, 10 reps
  • Rear Delt Raises: 3 sets, 10 reps
  • Upright Rows: 4 sets, 10 reps
  • Dumbbell Shrugs: 4 sets, 12–15 reps

Thursday - Legs & Abs

Goal: Quadriceps, hamstrings, glutes and core

  • Squats: 4 sets, 10 reps
  • Leg Press: 4 sets, 8–10 reps
  • Leg Extensions: 3 sets, 10 reps
  • Leg Curls: 3 sets, 10 reps
  • Walking Lunges with Dumbbells: 2 sets, 10 reps per leg
  • Calf raises (machine/barbell): 4 sets, 15 reps

Abs

  • Incline Bench Sit-Ups with Weight Plate: 5 sets, 15 reps
  • Side Bends with Dumbbell: 4 sets, 15 reps

Cardio: Treadmill 20 minutes, medium-to-high intensity.

Friday - Arms

Goal: Arm size and definition (triceps + biceps)

Triceps

  • Overhead Dumbbell Extension: 4 sets, 12 reps
  • Dumbbell Kickbacks: 3 sets, 15 reps
  • Rope Pushdowns (cable): 4 sets, 10 reps

Biceps

  • Barbell Curls: 4 sets, 10 reps
  • Hammer Curls: 4 sets, 8–10 reps
  • EZ-Bar Preacher Curls: 3 sets, 10 reps
Program notes:
  • Recommended for intermediate trainees. Beginners should reduce volume by 1–2 sets per exercise.
  • Consider adding a rest day mid-week if recovery is an issue.
  • Progressive overload: increase weight, reps, or sets gradually over time.
  • If your muscles are still burning or failing early, give a bit more rest.
  • If is too much legs, you can alternate once squats, next time leg press.
For Hypertrophy (muscle growth): 60-90 sec rest between sets
Reason: Enough to partially recover strength but keeps muscles under metabolic stress, which promotes growth.

For Strength (heavier sets, lower reps): 4/6 reps with 2-3 min rest between sets
Reason: Your nervous system needs more recovery for heavy lifts like deadlifts or bench press.