5 Day Program ( 1 bodypart per day)

Basic Training programme for mass,size & strength.

Please ensure that you are medically fit to start any rigorous training programme as this is only a recommendation & you as athlete are responsible for using correct training techniques & ensuring your own safety.

 Train one bodypart per day , preferably train 2 days & rest 1 day – do not train more than 5 days a week.

Do 3-4 sets of each exercise & 8-10reps for failure/close to failure for each set.

From time to time change the training programme & educate yourself about supersets,drop-sets &negative reps etc. to shock the muscles out of stagnation.

If need be incorporate ab training twice weekly when there is sufficient time available as it is important to develop core strength for complex exercise like deadlifts,squats,etc.

Please ensure that your protein intake is sufficient(at least 2g per kg bodyweight) & water intake & sufficient sleep is also of utmost importance.

Keep a training diary & note your daily progress – first to always try & improve on your previous effort & also to use the correct weights to save time.

Remember on more rep or 1 more kg of weight used – equals more strength-equals more muscle .


Flat/Incline bench press or Flat/Incline Dumbbell press

Incline flyes

Dips (leaning forward)

Dumbbell pullover(compound exercise – chest,back & triceps)



Chins /Assisted Chins if too little reps

Bent Rows

Reverse flyes


Seated Dumbbell press/Seated Smith machine press

Standing Barbell press

Seated/Standing alternate front raises

Seated/Standing side laterals

Seated Shrugs


Standing barbell curls/Standing E-Z bar curls

Standing/Seated alternate dumbbell curls

Seated/Bent concentration curls

Close grip bench press

Cable pushdowns

Triceps kickbacks


Squats/Hack squats

Leg presses

Lying Leg curls

Stiff leg deadlifts

Standing calf raises

Seated calf raises