RIKESH SHRESTHA TRAINING ROUTINE 5 DAY SPLIT
DAY 1 LEG DAY STRENGTH
DAY 2 CHEST AND BACK
DAY 3 SHOULDERS & ARM
DAY 4 ACTIVE REST
DAY 5 LOWER BODY HYPERTROPHY
DAY 6 UPPER BODY STRENGTH
Cardio 45 mins everyday (low intensity - either walk on treadmill or stationary bike)
DAY 1 LEG DAY
WARM UP & MOBILITY
5-10 mins on the treadmill
PVC PIPE AROUND THE WORLDS 20 REPS CLOCKWISE ANTICLOCKWISE
CATCOW 15 REPS
BANDED HIP THRUSTS/GLUTE BRIDGE 2 SETS OF 10 REPS
LEG SWINGS 10 REPS EACH LEG FRONT & BACK AND SIDE TO SIDE
MONSTER WALKS 2 SETS OF 10 REPS FRONT AND BACK , SIDE TO SIDE.
EXERCISE 1. SQUATS 4 SETS OF 4-6 REPS
 preferably 70-75% of your 1 RM
 use weight by which you could perform all the reps for a set and the last 2 reps should be
difficult
 if you fail at a certain weight lower down the weight by 2.5-5kgs on each side and complete the
reps
 Try to use the same weight for all your working sets
 Use as much warm up sets as needed and start with the emoty barbell (perform 12 reps ) and
slowly increase the weights till you feel you can perform 4-6 reps)
 Rest 3-5 mins between each set
EXERCISE 2. LEG PRESS
rest 1 min
4 SETS OF 12 REPS (try to lower the weight slowly on 2 count, use full ROM)
EXERCISE 3. HIP THRUSTS
3 SETS OF 8 REPS (keep a soft pad ovr the hips below the barbell and
perform slowly with contracting the glutes for 1 count at the top) rest 2mins
EXERCISE 4a DUMBELL RDL (ROMANIAN DEADLIFT)
EXERCISE 4b REVERSE LUNGES WITH DUMBELLS ALTERNATE LEGS
perform in a superset . rest time 2 mins between each superset
EXERCISE 5a. LYING LEG CURL 3 SETS OF 15 REPS
EXERCISE 5b STANDING CALF RAISES 3 SETS OF 20 REPS
REST 1 min between each set.
3 SETS OF 10 REPS
3 SETS OF 8 REPS
DAY 2 CHEST AND BACK
WARM UP & MOBILITY
5-10 mins on the treadmill
PVC PIPE AROUND THE WORLDS 20 REPS CLOCKWISE ANTICLOCKWISE
CATCOW 15 REPS
SHOULDER SWINGS 15 REPS EACH SIDE
BANDED PULL APARTS 20 REPS
EXERCISE1 . INCLINE BENCH DUMBELL PRESS
rest time 1 min
4 SETS OF 8-10 REPS (slow and controlled movement)
EXERCISE 2. BARBELL ROW MEDIUM GRIP 4 SETS OF 10 REPS (Slow and controlled , pause for 1
count at the top and slowly release the weight down) rest 1 min
EXERCISE 3a. FLAT DUMBELL PRESS 3 SETS OF 10-12 REPS
EXERCISE 3b. PULL UPS (BODYWEIGHT) 3 SETS OF AMRAP (as many reps as possible
Perform both these movements in a superset fashion rest 60-90 secs after each superset
EXERCISE 4a. CABLE FLY 4 SETS OF 15 REPS
EXERCISE 4b. LAT PULLDOWN 4 SETS OF 12-15 REPS (slow and controlled)
Perform in a superset rest 60 secs between each superset
EXERCISE 5. T BAR ROW 3 SETS OF 10 REPS
rest time 1 min
4TH SET WILL BE A DROPSET OF 10-10-10 REPS (make sure to complete reps)
EXERCISE 6a. BODYWEIGHT PARALLEL BAR DIPS 3 SETS OF 8-10 REPS
EXERCISE 6b ONE ARM SEATED ROW
3 SETS OFF 12 REPS
Exercise 6c
BODY WEIGHT PUSH UPS 3 SETS OF AMRAP
Perform in a circuit and rest after completing all the 3 movements
DAY 3 SHOULDERS AND ARM DAY
WARM UP & MOBILITY
5-10 mins on the treadmill
PVC PIPE AROUND THE WORLDS 20 REPS CLOCKWISE ANTICLOCKWISE
CATCOW 15 REPS
SHOULDER SWINGS 15 REPS EACH SIDE
BANDED PULL APARTS 20 REPS
EXERCISE1 . STANDING OVERHEAD PRESS /MILITARY PRESS
(slow and controlled movement) rest time 1 min
EXERCISE 2. FLOOR Z PRESS 4 SETS OF 10 REPS
4 SETS OF 6 REPS
rest 1 min
EXERCISE 3a. STANDING SIDE LATERAL RAISE
3 SETS OF 10-12 REPS (don’t let the dumbbell relax
at pause 1 sec at the top at each rep and feel the burn in the shoulders)
EXERCISE 3b. BARBELL UPRIGHT ROW 3 SETS OF 10 REPS (keep medium grip )
Perform both these movements in a superset fashion rest 60-90 secs after each superset
EXERCISE 4a. CABLE BICEPS CURL
4 SETS OF 12 REPS
EXERCISE 4b. SEATED OVERHEAD DUMBELL EXTENSION 4 SETS OF 12-15 REPS (slow and controlled)
Perform in a superset rest 60 secs between each superset
EXERCISE 5a. INCLINE ALTERNATING DUMBELL CURL 3 SETS OF 10 REPS EACH ARM
EXERCISE 5b SKULL CRUSHERS
3 SETS OF 12 REPS
Perform in a superset fashion rest 1 min
rest time 1 min
EXERCISE 6a. MACHINE PREACHER CURL/ EZ BAR PREACHER CURL 3 SETS OF 12 REPS
EXERCISE 6b CABLE TRICEPS ROPE EXTENSION
3 SETS OFF 12 REPS
Exercise 6c
BODY WEIGHT CLOSE GRIP PUSH UPS 3 SETS OF AMRAP
Perform in a circuit and rest after completing all the 3 movements
EXERCISE 7 STANDING DUMBELL SHRUGS 4 sets of 8-10 reps
( pause 2 count at the top at each rep) rest 1 min
DAY 4
ACTIVE REST DAY- ONLY CARDIO
DAY 5 LEG DAY
WARM UP & MOBILITY
5-10 mins on the treadmill
PVC PIPE AROUND THE WORLDS 20 REPS CLOCKWISE ANTICLOCKWISE
CATCOW 15 REPS
BANDED HIP THRUSTS/GLUTE BRIDGE 2 SETS OF 10 REPS
LEG SWINGS 10 REPS EACH LEG FRONT & BACK AND SIDE TO SIDE
MONSTER WALKS 2 SETS OF 10 REPS FRONT AND BACK , SIDE TO SIDE.
EXERCISE 1. DEADLIFTS
4 SETS OF 5 REPS
 Preferably 75-80% of your 1 RM
 use weight by which you could perform all the reps for a set and the last 2 reps should be
difficult
 if you fail at a certain weight lower down the weight by 2.5-5kgs on each side and complete the
reps
 Try to use the same weight for all your working sets
 Use as much warm up sets as needed and start with the empty barbell (perform 8 reps ) and
slowly increase the weights till you feel you can perform 4-6 reps)
 Rest 3-5 mins between each set
EXERCISE 2. FRONT SQUAT/HACK SQUAT
count, use full ROM) rest 1 min
4 SETS OF 12 REPS (try to lower the weight slowly on 2
EXERCISE 3. BULGARIAN SPLIT SQUATS
3 SETS OF 8 REPS (keep a soft pad ovr the hips below the
barbell and perform slowly with contracting the glutes for 1 count at the top) rest 2mins
EXERCISE 4a DUMBELL STEP UPS
3 SETS OF 10 REPS EACH LEG
EXERCISE 4b SINGLE LEG HIP THRUSTS (WITH DUMBELL ON HIPS) 3 SETS OF 10 REPS EACH LEG
perform in a superset . rest time 2 mins between each superset
EXERCISE 5a LEG EXTENSION 3 SETS OF 20 REPS (squeeze for 1 count at the top)
EXERCISE 5b SEATED CALF RAISES 3 SETS OF 20 REPS (squeeze for 2 count at the top)
REST 1 min between each set.
DAY 6 UPPER BODY
WARM UP & MOBILITY
5-10 mins on the treadmill
PVC PIPE AROUND THE WORLDS 20 REPS CLOCKWISE ANTICLOCKWISE
CATCOW 15 REPS
SHOULDER SWINGS 15 REPS EACH SIDE
BANDED PULL APARTS 20 REPS
EXERCISE1 . FLAT BENCH PRESS
4 SETS OF 5 REPS
(slow and controlled movement)
rest time 2-3 min
TRY TO USE THE SAME WEIGHT FOR ALL 4 WORKING SETS AND THEN ADD 1.25/ 2.5KGS TO THE
MOVEMENT EVERY WEEK AND TRY TO COMPLETE THE GIVEN REPS.
For example: 1st week 25 on one side of the bar
2nd week : 25+ 1.25/ 2.5 and so on each week
EXERCISE 2. PENDLAY ROW 4 SETS OF 8 REPS (make sure the rep is explosive and lower the weight
at a dead stop before starting the next rep) rest 1 min
EXERCISE 3a. INCLINE DUMBELL FLY
3 SETS OF 10-12 REPS
EXERCISE 3b. CHEST SUPPORTED DUMBELL ROWS 3 SETS OF 12 (squeeze the back at the top for 1 sec
and then slowly lower the dumbbell for a 2 count)
Perform both these movements in a superset fashion rest 60-90 secs after each superset
EXERCISE 4a SEATED ALTERNATING ARM ARNOLD PRESS 3 SETS OF 10 REPS EACH ARM
EXERCISE 4b. SEATED SIDE LATERAL RAISE
3 SETS OF 15 REPS (as you do 5 reps in one arm hold
the dumbbell at the top of the other arm and vice versa till you hit 15 reps on each arm)
Perform in a superset rest 60 secs between each superset
EXERCISE 5.
GLOSE GRIP LAT PULLDOWN
3 SETS OF 15 REPS
rest time 1 min
TH
4 SET WILL BE A DROPSET OF 10-10-10 REPS (make sure to complete reps)
EXERCISE 6a. EZ BAR BARBELL CURL 3 SETS OF 8-10 REPS (squeeze at the top and lower the weight
slowly for 2 secs count)
EXERCISE 6b STRAIGHT BAR ROPE PUSHDOWN
3 SETS OFF 12 REPS
Exercise 6c
CLOSE GRIP PUSH UPS
3 SETS OF AMRAP
Perform in a circuit and rest after completing all the 3 movements