Pro Muscle-Building Workout (5-Day Split)

Frequency: 5 Days per Week (e.g., Monday-Friday)
Rest Between Sets: 60-90 seconds for hypertrophy, 2-3 minutes for compound lifts
Focus: Very high volume and intensity, maximal overload, advanced techniques like drop sets, supersets, and rest-pause

Day 1: Chest and Triceps

1. Barbell Bench Press: 4 sets x 5-6 reps (Heavy sets)
2. Incline Dumbbell Press: 4 sets x 8-10 reps
3. Flat Dumbbell Flyes: 3 sets x 10-12 reps
4. Chest Dips: 3 sets x 8-12 reps (Weighted)
5. Triceps Pushdowns: 4 sets x 12-15 reps (Drop set on last set)
6. Overhead Triceps Extensions (Cable): 3 sets x 12-15 reps
7. Skull Crushers (EZ Bar): 4 sets x 10-12 reps (Rest-pause technique)

Day 2: Back and Biceps

1. Deadlift: 4 sets x 5 reps (Heavy compound)
2. Weighted Pull-Ups: 4 sets x 8-10 reps
3. Barbell Row: 4 sets x 6-8 reps
4. Single-Arm Dumbbell Row: 3 sets x 8-10 reps
5. T-Bar Row: 3 sets x 10-12 reps
6. Barbell Curl: 4 sets x 8-10 reps
7. Dumbbell Hammer Curl: 4 sets x 10-12 reps
8. Concentration Curls: 3 sets x 12-15 reps

Day 3: Legs

1. Barbell Squat: 4 sets x 5-6 reps
2. Leg Press: 4 sets x 8-10 reps
3. Romanian Deadlift: 4 sets x 8-10 reps
4. Walking Lunges: 3 sets x 12-15 steps per leg
5. Leg Extensions: 3 sets x 12-15 reps
6. Leg Curls: 4 sets x 12-15 reps
7. Calf Raises (Standing & Seated): 5 sets x 15-20 reps each

Day 4: Shoulders and Abs

1. Seated Overhead Barbell Press: 4 sets x 6-8 reps
2. Dumbbell Lateral Raise: 4 sets x 10-12 reps
3. Reverse Pec Deck: 4 sets x 12-15 reps
4. Dumbbell Shrugs: 4 sets x 12-15 reps
5. Face Pulls: 3 sets x 12-15 reps
6. Cable Crunches: 4 sets x 15-20 reps
7. Hanging Leg Raises: 3 sets x 15-20 reps
8. Russian Twists: 3 sets x 20 reps per side

Day 5: Full Body or Active Recovery

1. Barbell Squat: 3 sets x 6-8 reps
2. Pull-Ups: 3 sets x 8-10 reps
3. Dumbbell Bench Press: 3 sets x 8-10 reps
4. Dumbbell Rows: 3 sets x 8-10 reps
5. Bicep Curls: 3 sets x 10-12 reps
6. Triceps Pushdowns: 3 sets x 10-12 reps