Are you struggling to gain muscle mass despite rigorous workout sessions? Are you tired of following workout plans that don't deliver results? If yes, then you have come to the right place. In this article, we will discuss a 5-day lean muscle workout plan that can help you achieve your fitness goals.
Building lean muscle is a challenging task that requires a lot of hard work, dedication, and patience. Many people fail to achieve their desired results because they don't have a proper workout plan. A good workout plan is essential to build lean muscle and improve your overall fitness level.
What is a 5 Day Lean Muscle Workout Plan?
A 5 day lean muscle workout plan is a comprehensive fitness plan designed to build lean muscle mass and improve overall fitness. This workout plan focuses on strength training exercises that target different muscle groups. The plan is designed to be followed for five days a week with two days of rest in between.
The goal of this workout plan is to promote muscle growth by increasing the intensity of your workouts gradually. The plan is suitable for people of all fitness levels, from beginners to advanced gym-goers.
In this article, we will discuss the different exercises and techniques that you can use to build lean muscle mass and improve your overall fitness level.
Day 1: Chest and Triceps
On day 1 of the workout plan, you will focus on building your chest and triceps. The exercises that you will perform include bench press, incline bench press, dumbbell fly, tricep pushdown, and tricep dips.
Bench Press: The bench press is one of the most effective exercises for building chest muscles. Lie down on a flat bench with your feet firmly planted on the ground. Hold the bar with your hands shoulder-width apart and slowly lower it towards your chest. Push the bar back up to the starting position and repeat.
Incline Bench Press: This exercise is similar to the bench press, but it focuses on the upper chest muscles. Lie down on an incline bench and hold the bar with your hands shoulder-width apart. Lower the bar towards your chest and push it back up to the starting position.
Dumbbell Fly: This exercise targets the chest muscles and helps to build lean muscle mass. Lie down on a flat bench and hold a dumbbell in each hand. Slowly lower the dumbbells towards your chest, keeping your elbows slightly bent. Raise the dumbbells back up to the starting position and repeat.
Tricep Pushdown: This exercise targets the tricep muscles and helps to build lean muscle mass. Attach a rope to a cable machine and stand facing it. Hold the rope with your hands and push it downwards, keeping your elbows close to your body. Raise the rope back up to the starting position and repeat.
Tricep Dips: This exercise targets the tricep muscles and helps to build lean muscle mass. Sit on a bench and place your hands on the edge of the bench. Slide your body off the bench, keeping your legs bent and your feet flat on the ground. Slowly lower your body towards the ground by bending your elbows. Push your body back up to the starting position and repeat.
Day 2: Back and Biceps
On day 2 of the workout plan, you will focus on building your back and biceps. The exercises that you will perform include pull-ups, lat pulldown, barbell row, bicep curls, and hammer curls.
Pull-Ups: This exercise targets the back muscles and helps to build lean muscle mass. Grab a pull-up bar with your hands shoulder-width apart and your palms facing away from you. Pull your body up towards the bar and slowly lower it back down to the starting position.
Lat Pulldown: This exercise targets the back muscles and helps to build lean muscle mass. Sit at a lat pulldown machine and grab the bar with your hands shoulder-width apart. Pull the bar down towards your chest and slowly raise it back up to the starting position.
Barbell Row: This exercise targets the back muscles and helps to build lean muscle mass. Stand with your feet shoulder-width apart and hold a barbell with your hands shoulder-width apart. Bend your knees slightly and bend forward at the waist. Pull the bar up towards your chest and slowly lower it back down to the starting position.
Bicep Curls: This exercise targets the bicep muscles and helps to build lean muscle mass. Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Curl the dumbbells towards your shoulders and slowly lower them back down to the starting position.
Hammer Curls: This exercise targets the bicep muscles and helps to build lean muscle mass. Hold a dumbbell in each hand with your palms facing towards your body. Curl the dumbbells towards your shoulders and slowly lower them back down to the starting position.
Day 3: Legs
On day 3 of the workout plan, you will focus on building your leg muscles. The exercises that you will perform include squats, lunges, leg press, leg curls, and calf raises.
Squats: This exercise targets the quadriceps, hamstrings, and glutes muscles and helps to build lean muscle mass. Stand with your feet shoulder-width apart and hold a barbell on your shoulders. Bend your knees and lower your body towards the ground. Push your body back up to the starting position and repeat.
Lunges: This exercise targets the quadriceps, hamstrings, and glutes muscles and helps to build lean muscle mass. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Step forward with one foot and lower your body towards the ground. Push your body back up to the starting position and repeat with the other leg.
Leg Press: This exercise targets the quadriceps, hamstrings, and glutes muscles and helps to build lean muscle mass. Sit at a leg press machine and place your feet on the platform. Push the platform away from your body and slowly lower it back down to the starting position.
Leg Curls: This exercise targets the hamstrings muscles and helps to build lean muscle mass. Lie face down on a leg curl machine and place your heels under the padded bar. Curl your legs towards your buttocks and slowly lower them back down to the starting position.
Calf Raises: This exercise targets the calf muscles and helps to build lean muscle mass. Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Raise your heels off the ground and slowly lower them back down to the starting position.
Day 4: Shoulders and Abs
On day 4 of the workout plan, you will focus on building your shoulder muscles and abs. The exercises that you will perform include overhead press, lateral raises, front raises, crunches, and planks.
Overhead Press: This exercise targets the shoulder muscles and helps to build lean muscle mass. Stand with your feet shoulder-width apart and hold a barbell on your shoulders. Press the barbell overhead and slowly lower it back down to the starting position.
Lateral Raises: This exercise targets the shoulder muscles and helps to build lean muscle mass. Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Raise your arms out to the sides and slowly lower them back down to the starting position.
Front Raises: This exercise targets the shoulder muscles and helps to build lean muscle mass. Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Raise your arms in front of you and slowly lower them back down to the starting position.
Crunches: This exercise targets the abs muscles and helps to build lean muscle mass. Lie down on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground. Lower your shoulders back down to the starting position and repeat.
Planks: This exercise targets the abs muscles and helps to build lean muscle mass. Get into a push-up position and lower your elbows to the ground. Hold this position for as long as you can.
Day 5: Full Body Workout
On day 5 of the workout plan, you will perform a full body workout. The exercises that you will perform include deadlifts, bench press, squats, pull-ups, and lunges.
Deadlifts: This exercise targets the back, leg, and core muscles and helps to build lean muscle mass. Stand with your feet shoulder-width apart and hold a barbell with your hands shoulder-width apart. Bend your knees and lower your body towards the ground. Push your body back up to the starting position and repeat.
Bench Press: This exercise targets the chest muscles and helps to build lean muscle mass. Lie down on a flat bench with your feet firmly planted on the ground. Hold the bar with your
