I still remember lying on that rehab clinic bed, my shoulder screaming in pain after months of blindly following influencer workouts. That shoulder rotator cuff injury wasn’t just physical agony—it was a wake-up call. Today, I want to share the science-backed 5 day workout schedule for building muscle that transformed me from an injured rookie to a confident gym mentor.
Most social media plans prioritize “looking busy” over actual muscle growth. I learned the hard way that:
- Random exercises = imbalanced development
- Ignoring rest days = guaranteed burnout
- Copy-paste routines = injury invitations
Then I designed a five-part training program based on muscle group function and recovery cycle, combined with periodic load adjustment, to establish a training plan for upper limbs, lower limbs, push, pull and legs (ULPPL).
My UL-PPL Strength Training Plan
Monday: Upper Body Day
- Dumbbell Bench Press (chest/shoulders/triceps): 4 sets x 8-10 reps
- Barbell Bent-Over Row (upper back/biceps): 3 sets x 8 reps
- Pull-Ups (lats/core): 3 sets x AMRAP
Tuesday: Lower Body Power Day
- Barbell Deadlift (posterior chain): 4 sets x 6-8 reps
- Hack Squat (quads/glutes): 3 sets x 10-12 reps
- Dumbbell Split Squat (leg stability): 3 sets x 10 reps/side
Wednesday: Active Recovery
- Light walking + mobility drills
- Hydration/nutrition focus
Thursday: Push Day
- Incline Dumbbell Press (upper chest): 4 sets x 8-10 reps
- Cable Chest Fly (pectoral stretch): 3 sets x 12-15 reps
- Shoulder Combo (lateral + front raises): 3 supersets x 10 each
Friday: Pull Day
- Lat Pulldown (width builder): 4 sets x 8-10 reps
- Seated Cable Row (thickness creator): 3 sets x 10 reps
- Incline Bicep Curl (peak developer): 3 sets x 12 reps
Saturday: Leg Day
- Goblet Squat (full-leg activation): 4 sets x 10-12 reps
- Stiff-Leg Deadlift (hamstring focus): 3 sets x 8 reps
- Seated Calf Raises (ankle-to-knee chain): 5 sets x 15-20 reps
Sunday: Full Reboot Day
- Zero structured training
- Mental reset for week ahead
My 12-Week Transformation Tracking
| Week | Body Weight | Body Fat % | Lifts Total (SBD) | Energy Level | Notable Wins |
|---|---|---|---|---|---|
| 0 | 185 lbs | 18% | 365 kg | ★★☆☆☆ | Shoulder rehab completed |
| 2 | 183 lbs | 17% | 395 kg | ★★★☆☆ | No more shoulder clicks! |
| 4 | 182 lbs | 16% | 425 kg | ★★★☆☆ | Added 10kg to deadlift |
| 6 | 180 lbs | 15% | 445 kg | ★★★★☆ | Visible abs waking up |
| 8 | 178 lbs | 14% | 470 kg | ★★★★☆ | PR: 15 pull-ups |
| 10 | 177 lbs | 13% | 485 kg | ★★★★☆ | Gym buddies ask for tips |
| 12 | 176 lbs | 12% | 505 kg | ★★★★★ | 500+ Club! Zero DOMS |
Sticking to this system religiously:
- Dropped 6% body fat (18% → 12%)
- Hit 505kg total on Squat/Bench/Deadlift
Those 84 days rewired me – grinding through workouts while my shoulder still whispered threats, choking down chicken breast till I wanted to scream, and facing mirrors that lied for weeks. But somewhere between the 180kg squat tremor and the 505kg total click, everything shifted: the pain became purpose, the discipline turned to pride, and the guy who once hid his rehab bands became the mentor others sought. Now when I unrack the weight that broke me? The bar bends. I don’t. 9lbs of fat gone, 500+kg conquered, but the real victory’s walking into that gym standing taller. This isn’t about copying my 5 day workout schedule for building muscle—it’s about understanding why each piece matters. Train smarter than I did initially, and you’ll avoid that rehab bed while building a physique that turns heads safely.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.