Workout primer

5 focused programs
16 workouts

WORKOUT PRIMER

Contents
Outline .......................................................................................................................................................... 2
I.

5x5 Workout ......................................................................................................................................... 4

Workout A ................................................................................................................................................. 4
Workout B ................................................................................................................................................. 7

II.

German Volume Training ................................................................................................................... 10

Workout 1 ............................................................................................................................................... 10
Workout 2 ............................................................................................................................................... 12
Workout 3 ............................................................................................................................................... 14

III. The FST-7 Training Program ............................................................................................................... 16

Day 1: Biceps, Triceps, And Calves .......................................................................................................... 16
Day 2: Legs .............................................................................................................................................. 20
Day 3: off ................................................................................................................................................. 21
Day 4: Chest and Triceps ......................................................................................................................... 21
Day 5: Back and Calves ............................................................................................................................ 24
Day 6: Shoulders and Biceps ................................................................................................................... 27
Day 7: off ................................................................................................................................................. 29
IV. Upper/Lower Split Training................................................................................................................ 30
Workout A ............................................................................................................................................... 30
Workout B ............................................................................................................................................... 33
Workout C ............................................................................................................................................... 36
Workout D ............................................................................................................................................... 39
V.

Full Body Workouts ............................................................................................................................ 42

Workout A ............................................................................................................................................... 42
Workout B ............................................................................................................................................... 45

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WORKOUT PRIMER

Outline
1. 5x5 Workout
Workout A
Barbell Squat 5 sets of 5 reps
Barbell Bench Press - Medium Grip 5 sets of 5 reps
Bent Over Barbell Row 5 sets of 5 reps
Pullups 2 sets of 8 reps
Side Lateral Raise 2 sets of 8 reps
Sit-Up 2 sets of 15 reps

Workout B
Front Barbell Squat 5 sets of 5 reps
Seated Barbell Military Press 5 sets of 5 reps
Barbell Deadlift 5 sets of 5 reps
Barbell Curl 2 sets of 8 reps
Seated Triceps Press 2 sets of 8 reps

2. German Volume Training

Workout 1
Dumbbell Bench Press 10 sets of 10 reps
Bent Over Barbell Row 10 sets of 10 reps
Butterfly 3 sets of 10-15 reps
Incline Bench Pull 3 sets of 10-15 reps

Workout 2
Barbell Squat 10 sets of 10 reps
Standing Calf Raises 3 sets of 10-15 reps
Seated Calf Raise 3 sets of 10-15 reps
Hanging Leg Raise 3 sets of 10-15 reps

Workout 3
Barbell Shoulder Press 10 sets of 10 reps
Dumbbell Bicep Curl 3 sets of 10-15 reps
Cable Lying Triceps Extension 3 sets of 10-15 reps
3. The FST-7 Training Program
Day 1: Biceps, Triceps, and Calves

Day 2: Legs

Barbell Curl 3-4 sets of 8-12 reps

Hammer Curls 3-4 sets of 8-12 reps
Standing Biceps Cable Curl 7 sets of 8-12 reps
Close-Grip Barbell Bench Press 3-4 sets of 8-12 reps
Seated Triceps Press 3-4 sets of 8-12 reps
Cable Rope Overhead Triceps Extension 7 sets of 8-12 reps
Seated Calf Raise 3-4 sets of 8-12 reps
Standing Calf Raises 7 sets of 8-12 reps

Barbell Squat 3-4 sets of 8-12 reps

Leg Press 3-4 sets of 8-12 reps
Leg Extensions 7 sets of 8-12 reps
Day 3: off

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Day 4: Chest and Triceps
Day 5: Back and Calves
Dumbbell Bench Press 3-4 sets of 8-12 reps
Bent Over Barbell Row 3-4 sets of 8-12 reps
Incline Dumbbell Press 3-4 sets of 8-12 reps
Wide-Grip Lat Pulldown 3-4 sets of 8-12 reps
Cable Crossover 7 sets of 8-12 reps
Seated Cable Rows 7 sets of 8-12 reps
Close-Grip Barbell Bench Press 3-4 sets of 8-12 reps
Standing Calf Raises 3-4 sets of 8-12 reps
Seated Triceps Press 3-4 sets of 8-12 reps
Seated Calf Raise 7 sets of 8-12 reps
Cable Rope Overhead Triceps Extension 7 sets of 8-12 reps
Day 6: Shoulders and Biceps
Dumbbell Shoulder Press 3-4 sets of 8-12 reps
Front Dumbbell Raise 3-4 sets of 8-12 reps
Side Lateral Raise 7 sets of 8-12 reps
Barbell Curl 3-4 sets of 8-12 reps
Incline Dumbbell Curl 3-4 sets of 8-12 reps
Standing Biceps Cable Curl 7 sets of 8-12 reps

Day 7: off

4. Upper/Lower Split Training

Workout A
Barbell Squat 4 sets of 5 reps
Dumbbell Lunges 3 sets of 8 reps
Leg Extensions 2 sets of 10 reps
Lying Leg Curls 2 sets of 10 reps
Standing Calf Raises 2 sets of 10 reps
Hanging Leg Raise 2 sets of 15 reps
Workout C
Barbell Deadlift 4 sets of 5 reps
Dumbbell Step Ups 3 sets of 8 reps
Leg Press 3 sets of 10 reps
Seated Calf Raise 2 sets of 8 reps
Standing Calf Raises 2 sets of 15 reps
Exercise Ball Crunch 2 sets of 15 reps

Workout B
Dumbbell Bench Press 3 sets of 5 reps
Bent Over Barbell Row 3 sets of 5 reps
Standing Military Press 3 sets of 8 reps
Reverse Flyes 2 sets of 10 reps
Side Lateral Raise 2 sets of 10 reps
Bench Dips 2 sets of 15 reps
Workout D
Barbell Incline Bench Press Medium-Grip 3 sets of 8 reps
Wide-Grip Lat Pulldown 3 sets of 8 reps
Seated Cable Rows 2 sets of 8 reps
Dumbbell Bicep Curl 2 sets of 10-12 reps
Incline Dumbbell Curl 2 sets of 10-12 reps
Pushups 2 sets of 15 reps or until fatigue

5. Full Body Workouts

Workout A
Barbell Squat 3 sets of 6 reps
Dumbbell Bench Press 3 sets of 8 reps
Bent Over Barbell Row 3 sets of 8 reps
Seated Barbell Military Press 2 sets of 10 reps
Barbell Curl 2 sets of 10 reps
Seated Triceps Press 2 sets of 10 reps
Seated Calf Raise 2 sets of 15 reps

Workout B
Barbell Deadlift 3 sets of 6 reps
Incline Dumbbell Press 3 sets of 10 reps
Wide-Grip Lat Pulldown 3 sets of 8 reps
Leg Extensions 2 sets of 10 reps
Lying Leg Curls 2 sets of 10 reps
Side Lateral Raise 2 sets of 10 reps
Crunches 2 sets of 15 reps

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I.

5x5 Workout

The five-by-five program goal is to gain a high amount of strength and muscle mass. Alternate
between workout A and workout B three times a week with at least one day off between sessions

Workout A
1. Barbell Squat 5 sets of 5 reps

2. Barbell Bench Press - Medium Grip

5 sets of 5 reps

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3. Bent Over Barbell Row
5 sets of 5 reps

4. Pullups
2 sets of 8 reps

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5. Side Lateral Raise
2 sets of 8 reps

6. Sit-Up
2 sets of 15 reps

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Workout B
1. Front Barbell Squat
5 sets of 5 reps

2. Seated Barbell Military Press

5 sets of 5 reps

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3. Barbell Deadlift
5 sets of 5 reps

4. Barbell Curl
2 sets of 8 reps

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5. Seated Triceps Press
2 sets of 8 reps

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II.

German Volume Training

The workout is broken up into three different days: chest and back, legs and abs, and then shoulders
and arms. Take one day off between workouts and have the full weekend for solid recuperation.

Workout 1
1. Dumbbell Bench Press
10 sets of 10 reps

2. Bent Over Barbell Row

10 sets of 10 reps

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3. Butterfly
3 sets of 10-15 reps

4. Incline Bench Pull

3 sets of 10-15 reps

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Workout 2
1. Barbell Squat
10 sets of 10 reps

2. Standing Calf Raises

3 sets of 10-15 reps

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3. Seated Calf Raise
3 sets of 10-15 reps

4. Hanging Leg Raise

3 sets of 10-15 reps

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Workout 3
1. Barbell Shoulder Press
10 sets of 10 reps

2. Dumbbell Bicep Curl

3 sets of 10-15 reps

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3. Cable Lying Triceps Extension
3 sets of 10-15 reps

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III.

The FST-7 Training Program

This is another extremely intense training program so you must always monitor recovery between
sessions.

Day 1: Biceps, Triceps, And Calves

1. Barbell Curl
3-4 sets of 8-12 reps

2. Hammer Curls
3-4 sets of 8-12 reps

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3. Standing Biceps Cable Curl
7 sets of 8-12 reps

4. Close-Grip Barbell Bench Press

3-4 sets of 8-12 reps

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5. Seated Triceps Press
3-4 sets of 8-12 reps

6. Cable Rope Overhead Triceps Extension

7 sets of 8-12 reps

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7. Seated Calf Raise
3-4 sets of 8-12 reps

8. Standing Calf Raises

7 sets of 8-12 reps

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Day 2: Legs
1. Barbell Squat
3-4 sets of 8-12 reps

2. Leg Press
3-4 sets of 8-12 reps

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3. Leg Extensions
7 sets of 8-12 reps

Day 3: off
Day 4: Chest and Triceps
1. Dumbbell Bench Press
3-4 sets of 8-12 reps

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2. Incline Dumbbell Press
3-4 sets of 8-12 reps

3. Cable Crossover
7 sets of 8-12 reps

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4. Close-Grip Barbell Bench Press
3-4 sets of 8-12 reps

5. Seated Triceps Press

3-4 sets of 8-12 reps

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6. Cable Rope Overhead Triceps Extension
7 sets of 8-12 reps

Day 5: Back and Calves

1. Bent Over Barbell Row
3-4 sets of 8-12 reps

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2. Wide-Grip Lat Pulldown
3-4 sets of 8-12 reps

3. Seated Cable Rows

7 sets of 8-12 reps

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4. Standing Calf Raises
3-4 sets of 8-12 reps

5. Seated Calf Raise

7 sets of 8-12 reps

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Day 6: Shoulders and Biceps

1. Dumbbell Shoulder Press
3-4 sets of 8-12 reps

2. Front Dumbbell Raise

3-4 sets of 8-12 reps

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3. Side Lateral Raise
7 sets of 8-12 reps

4. Barbell Curl
3-4 sets of 8-12 reps

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5. Incline Dumbbell Curl
3-4 sets of 8-12 reps

6. Standing Biceps Cable Curl

7 sets of 8-12 reps

Day 7: off

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IV.

Upper/Lower Split Training

Perform Workout A and Workout B one after each other and then break for a day before moving to
Workout C and Workout D to round out your training week.

Workout A
1. Barbell Squat
4 sets of 5 reps

2. Dumbbell Lunges
3 sets of 8 reps

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3. Leg Extensions
2 sets of 10 reps

4. Lying Leg Curls

2 sets of 10 reps

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5. Standing Calf Raises
2 sets of 10 reps

6. Hanging Leg Raise

2 sets of 15 reps

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Workout B
1. Dumbbell Bench Press
3 sets of 5 reps

2. Bent Over Barbell Row

3 sets of 5 reps

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3. Standing Military Press
3 sets of 8 reps

4. Reverse Flyes
2 sets of 10 reps

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5. Side Lateral Raise
2 sets of 10 reps

6. Bench Dips
2 sets of 15 reps

One day rest.

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Workout C
1. Barbell Deadlift
4 sets of 5 reps

2. Dumbbell Step Ups

3 sets of 8 reps

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3. Leg Press
3 sets of 10 reps

4. Seated Calf Raise

2 sets of 8 reps

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5. Standing Calf Raises
2 sets of 15 reps

6. Exercise Ball Crunch

2 sets of 15 reps

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Workout D
1. Barbell Incline Bench Press Medium-Grip
3 sets of 8 reps

2. Wide-Grip Lat Pulldown

3 sets of 8 reps

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3. Seated Cable Rows
2 sets of 8 reps

4. Dumbbell Bicep Curl

2 sets of 10-12 reps

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5. Incline Dumbbell Curl
2 sets of 10-12 reps

6. Pushups
2 sets of 15 reps or until fatigue

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V.

Full Body Workouts

Alternate routines over the course of two to three days per week with at least one day off in between
for rest. True full-body programs will provide one direct exercise for each muscle group - quads,
hamstrings, chest, back and shoulders (arms are worked when doing chest and back).

Workout A
1. Barbell Squat
3 sets of 6 reps

2. Dumbbell Bench Press

3 sets of 8 reps

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3. Bent Over Barbell Row
3 sets of 8 reps

4. Seated Barbell Military Press

2 sets of 10 reps

Throw in a few isolated exercises to hit the smaller muscles individually.

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5. Barbell Curl
2 sets of 10 reps

6. Seated Triceps Press

2 sets of 10 reps

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7. Seated Calf Raise
2 sets of 15 reps

Workout B
1. Barbell Deadlift
3 sets of 6 reps

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2. Incline Dumbbell Press
3 sets of 10 reps

3. Wide-Grip Lat Pulldown

3 sets of 8 reps

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4. Leg Extensions
2 sets of 10 reps

5. Lying Leg Curls

2 sets of 10 reps

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6. Side Lateral Raise
2 sets of 10 reps

7. Crunches
2 sets of 15 reps

Author: Shannon Clark Shannon Clark is a freelance health and fitness writer.
.View All Articles by This Author

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Index
Barbell Bench Press - Medium Grip ....................................4
Barbell Curl ....................................................... 8, 16, 28, 44
Barbell Deadlift ....................................................... 8, 36, 45
Barbell Incline Bench Press Medium-Grip.........................39
Barbell Shoulder Press ......................................................14
Barbell Squat............................................... 4, 12, 20, 30, 42
Bench Dips ........................................................................35
Bent Over Barbell Row ................................ 5, 10, 24, 33, 43
Butterfly ............................................................................11
Cable Crossover ................................................................22
Cable Lying Triceps Extension ...........................................15
Cable Rope Overhead Triceps Extension .................... 18, 24
Close-Grip Barbell Bench Press ................................... 17, 23
Crunches ...........................................................................48
Dumbbell Bench Press .................................... 10, 21, 33, 42
Dumbbell Bicep Curl ................................................... 14, 40
Dumbbell Lunges ..............................................................30
Dumbbell Shoulder Press ..................................................27
Dumbbell Step Ups ...........................................................36
Exercise Ball Crunch ..........................................................38
Front Barbell Squat .............................................................7
Front Dumbbell Raise .......................................................27

Hammer Curls................................................................... 16
Hanging Leg Raise....................................................... 13, 32
Incline Bench Pull ............................................................. 11
Incline Dumbbell Curl ................................................. 29, 41
Incline Dumbbell Press ............................................... 22, 46
Leg Extensions ...................................................... 21, 31, 47
Leg Press..................................................................... 20, 37
Lying Leg Curls ............................................................ 31, 47
Pullups ................................................................................ 5
Pushups ............................................................................ 41
Reverse Flyes .................................................................... 34
Seated Barbell Military Press........................................ 7, 43
Seated Cable Rows ..................................................... 25, 40
Seated Calf Raise .......................................13, 19, 26, 37, 45
Seated Triceps Press ..........................................9, 18, 23, 44
Side Lateral Raise ..............................................6, 28, 35, 48
Sit-Up.................................................................................. 6
Standing Biceps Cable Curl ......................................... 17, 29
Standing Calf Raises...................................12, 19, 26, 32, 38
Standing Military Press ..................................................... 34
Wide-Grip Lat Pulldown ....................................... 25, 39, 46

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