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Male 5x RP Custom Training Template
Male 5x RP Custom Training Template
Male 5x RP Custom Training Template
Chest Compounds Flat Dumbbell Bench Press Flat Dumbbell Bench Press
Chest Isolations Flat Dumbbell Flye Flat Dumbbell Flye
Day 1
Back
Back
Day 2
Biceps
Day 2
Biceps
Shoulders
Shoulders
Extra Forearm Work
Quads
Day 3
Glutes
Hams
Calves
Extra Ab Work
Chest Compounds
Back
Day 4
Triceps
Biceps
Shoulders
Extra Forearm Work
Extra Trap Work
Dip 2
8 Dumbbell Skullcrusher 2 5
Dumbbell Lateral Raise 3
3
3
Do Day 2 tomorrow. Make sure not to take too many rest days per week and
your weekly workouts!
Week 1
2
2
Day 2
3
Day 2
3
3
3
3
Week 1
2
Day 3 2
2
3
3
Week 1
2
2
Day 4
2
3
3
3
3
Week 1
3/fail Dip 2
3/fail Dumbbell Skullcrusher 2 5
3/fail Dumbbell Lateral Raise 3
3/fail 3
3/fail 3
ke too many rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per we
ur weekly workouts! your weekly workouts!
Week 1 Week 2
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
3/fail 2
3/fail 2
Day 2
3/fail 3
Day 2
3/fail 3
3/fail 3
3/fail 3
3/fail 3
Week 1 Week 2
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
3/fail 2
Day 3
3/fail 2
3/fail 2
3/fail 3
3/fail 3
Week 1 Week 2
Rep Soreness Pump
Rep Goal Results Rating Rating Exercise Sets Weight
3/fail 2
3/fail 2
Day 4
3/fail 2
3/fail 3
3/fail 3
3/fail 3
3/fail 3
Week 1 Week 2
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
3/fail 45 Degree Back Raise 2
Day 5
3/fail Dip 2
3/fail Dumbbell Skullcrusher 2 5
3/fail Dumbbell Lateral Raise 3
3/fail 3
3/fail 3
ke too many rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per we
ur weekly workouts! your weekly workouts!
Week 2 Week 3
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
3/fail 2
3/fail 2
Day 2
3/fail 3
Day 2
3/fail 3
3/fail 3
3/fail 3
3/fail 3
Week 2 Week 3
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
3/fail 2
Day 3
3/fail 2
3/fail 2
3/fail 3
3/fail 3
Week 2 Week 3
Rep Soreness Pump
Rep Goal Results Rating Rating Exercise Sets Weight
3/fail 2
3/fail 2
Day 4
3/fail 2
3/fail 3
3/fail 3
3/fail 3
3/fail 3
Week 2 Week 3
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
3/fail 45 Degree Back Raise 2
Day 5
2/fail Dip 2
2/fail Dumbbell Skullcrusher 2 5
2/fail Dumbbell Lateral Raise 3
2/fail 3
2/fail 3
ke too many rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per we
ur weekly workouts! your weekly workouts!
Week 3 Week 4
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
2/fail 2
2/fail 2
Day 2
2/fail 3
Day 2
2/fail 3
2/fail 3
2/fail 3
2/fail 3
Week 3 Week 4
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
2/fail 2
Day 3
2/fail 2
2/fail 2
2/fail 3
2/fail 3
Week 3 Week 4
Rep Soreness Pump
Rep Goal Results Rating Rating Exercise Sets Weight
2/fail 2
2/fail 2
Day 4
2/fail 2
2/fail 3
2/fail 3
2/fail 3
2/fail 3
Week 3 Week 4
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
2/fail 45 Degree Back Raise 2
Day 5
2/fail Dip 2
2/fail Dumbbell Skullcrusher 2 5
2/fail Dumbbell Lateral Raise 3
2/fail 3
2/fail 3
ke too many rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per we
ur weekly workouts! your weekly workouts!
Week 4 Week 5
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
2/fail 2
2/fail 2
Day 2
2/fail 3
Day 2
2/fail 3
2/fail 3
2/fail 3
2/fail 3
Week 4 Week 5
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
2/fail 2
Day 3
2/fail 2
2/fail 2
2/fail 3
2/fail 3
Week 4 Week 5
Rep Soreness Pump
Rep Goal Results Rating Rating Exercise Sets Weight
2/fail 2
2/fail 2
Day 4
2/fail 2
2/fail 3
2/fail 3
2/fail 3
2/fail 3
Week 4 Week 5
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
2/fail 45 Degree Back Raise 2
Day 5
1/fail Dip 2
1/fail Dumbbell Skullcrusher 2 5
1/fail Dumbbell Lateral Raise 2
1/fail 2
1/fail 2
ke too many rest days per week and fail to complete all of
ur weekly workouts!
1/fail 2
Day 2
1/fail 2
1/fail 2
1/fail 2
1/fail 2
Day 3
1/fail 2
1/fail 2
1/fail 2
1/fail 2
1/fail 2
1/fail 2
Day 4
1/fail 2
1/fail 2
1/fail 2
1/fail 2
1/fail 2
Rep Goal
Rep Goal
Rep Goal
Rep Goal