Shreddy 5 Day Custom

This is a program suitable for novice through advanced lifters. Relatively low volumes at 10-12 sets per week per muscle group. The program can be used for bulk, cutting or maintenance phases. Sets are to be done near failure unless otherwise stated.

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Dumbbell)

Chest Supported Row (Machine)

Incline Chest Press (Machine)

Lat Pulldown (Single Arm)

Lateral Raise (Machine)

Day 1

Seated Overhead Press (Dumbbell)

Seated Dumbbell Curl

Tricep Rope Push Down (Cable)

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Reverse Flye

Day 2

Seated Calf Raise

Leg Press

Good Morning

Leg Extension

Leg Curl

Hip Adductor (Machine)

Day 3

Incline Bench Press (Dumbbell)

Pull-Up (Weighted)

Chest Fly (Machine)

Seated Row (Cable)

Lateral Raise (Cable)

Incline Curl (Dumbbell)

Tricep Extension (Cable)

Day 4

Romanian Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Barbell)

Single Arm Iso Row

Standing Pullover (Cable)

Day 5

Preacher Curl (EZ Bar)

V-Handle Tricep Pushdown (Cable)

Bayesian Curl

Chest Fly (Cable)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Bench Press (Barbell)

Lat Pulldown (Close Grip)

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