The Adam Spence 5-Day Training Program: 4 Weeks

This is a 4-week, 5-day training program. The program is built to be run long-term. No overthinking. If you train hard, manage recovery, and stay consistent, you will see results! The structure stays the same so progress can compound over time. Run it year-round, adjust rest when needed, and stay consistently jacked.

The program follows a 5-day training split designed to maintain consistent volume and frequency while allowing for adequate recovery throughout the week.

5-Day Training Split

Day 1: Push (Chest, Shoulders & Triceps)

Day 2: Pull (Back & Biceps)

Day 3: Legs (Hamstring Focused)

Day 4: Upper Body

Day 5: Lower Body & Arms

Day 6: Rest / Optional Cardio & Abs

Day 7: Rest / Optional Cardio & Abs

This structure allows each major muscle group to be trained consistently throughout the week while keeping the program to five primary training days. The upper and lower body days provide additional volume and frequency without requiring a sixth dedicated lifting day.

Do the work. Stay consistent. That’s the system.