F&F 5

For those that have a bit extra time in the week, this 5 day program will help hit smaller muscle groups more frequently while still giving you decent recovery for larger muscle groups.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Push Up

Bench Press (Barbell)

Behind-the-Neck Push Press

Seated Row (Cable)

Lat Pulldown

Upper

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Leg Curl

Leg Extension

Lower

Push Press (Barbell)

Overhead Press (Machine)

Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Seated Dip (Machine)

Push

Deadlift (Barbell)

Wide Grip Lat Pulldown

Dumbbell Row

Chest Supported Row (Machine)

Pull

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs

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