SKY SINS TRAINING CLUB

BY SKY SINS
 SKY SINS TRAINING CLUB
5 DAY MUSCLE GAIN & FAT LOSS WORKOUT PLAN

Transform your physique with this 5-Day Workout Plan, designed to maximize muscle
gain and fat loss by training each muscle twice a week. Every session is crafted for
intensity and results, pushing you to your limits and beyond.

M
Workout Plan Guidelines

CO
Rest Days
You have the flexibility to structure your rest days to fit your schedule.
Whether you train on consecutive days or spread out your workouts, consistency
and intensity are key.

G.
Weight Selection

IN
Choose the heaviest weight that allows you to maintain proper form for the
prescribed repetitions.
This ensures optimal muscle recruitment and growth stimulus.
IN
Supersets
RA

Perform exercises back-to-back with no rest between them.

This maximizes training density and keeps your heart rate elevated for superior fat
burning.
ST

Dropsets
After completing your normal set, reduce the weight and immediately perform
additional repetitions to failure.
IN

This technique pushes your muscles to exhaustion, triggering massive growth

.
YS

Rest Periods
Keep rest periods brief but sufficient to allow you to attack each set with maximal
effort and intensity.
SK

Cardio
Do 30 mins of incline walking after weight training at a maximum incline with a
speed of 4-5kmph/2.5-3mph

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 SKY SINS TRAINING CLUB
DAY 1: PUSH & ABS WORKOUT

M
Incline Dumbbell Bench Press
4 sets x 6-8 reps (rest 60 sec)

CO
G.
IN
IN
Cable Fly
4 sets x 10-12 reps (rest 60 sec)
RA
ST
IN
YS

Overhead Dumbbell Press

3 sets x 6-8 reps (rest 60 sec)
1 x dropset: 6,8,12
SK

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SKY SINS TRAINING
TRAINING CLUB CLUB
DAY 1: PUSH & ABS WORKOUT

M
S
⁠ ingle Arm Cable Lateral Raise

CO
3 sets x 10-12 reps(rest 60 sec)

G.
IN
IN
Cable One Arm Tricep Extension
RA

4 sets x 10-12 each arm (rest 90 sec)

ST
IN
YS

Rope Overhead Extension

3 sets x 10-12 (rest 90 sec)
SK

1 dropset: 8,10,12

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SKY SINS TRAINING
TRAINING CLUB CLUB
DAY 1: PUSH & ABS WORKOUT

Hanging Leg Raises

M
3 sets x 12-15 reps (rest 60 sec)

CO
G.
IN
Superset: 3 rounds
Rope Crunch: 12-15 reps (rest 90 sec)
Russian Twist: 12-15 reps (no rest)
IN
RA
ST
IN
YS

Incline Walking
SK

30 minutes
80-100% incline 4-5kmph

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 SKYSINS
SKY SINS TRAINING
TRAINING CLUB CLUB
DAY 2: PULL WORKOUT

M
Seated Cable Row
4 sets x 10 reps (rest 60 sec)

CO
G.
IN
IN
Wide Grip Pull Down
RA

4 sets x 10 reps (rest 60 sec)

ST
IN

S
⁠ ingle-Arm Machine Row
YS

4 sets x 10 reps each arm (rest 60 sec)

SK

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SKY SINS TRAINING
TRAINING CLUB CLUB
DAY 2: PULL WORKOUT

M
I⁠ncline Curls

CO
3 sets x 8-10 reps (rest 60 sec)

G.
IN
IN
Hammer Curls
RA

3 sets x 8-10 reps (rest 60 sec)

ST
IN
YS

Concentration Curls
3 sets x 8-10 reps (rest 60 sec)
SK

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SKY SINS TRAINING
TRAINING CLUB CLUB
DAY 2: PULL WORKOUT

M
CO
Dumbbell Shrug
4 sets x 8-10 reps (rest 60 sec)

G.
IN
IN
RA

Incline Walking
ST

30 minutes
80-100% incline 4-5kmph
IN
YS
SK

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SKY SINS TRAINING
TRAINING CLUB
CLUB
DAY 3: LEGS

M
Leg Extension

CO
3 sets x 8-10 reps (rest 60 sec)
1 dropset: 8,10,12

G.
IN
IN
Barbell Squat
RA

4 sets x 6-8 reps (rest 90 sec)

ST
IN

Walking Lunges
3 sets x 8-10 steps per leg (rest 90 sec)
YS
SK

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DAY 3: LEGS

M
Romanian deadlifts

CO
4 sets x 6-8 reps (rest 90 sec)

G.
IN
IN
Bulgarian split squats
RA

3 sets x 8-10 reps (rest 60 sec)

ST
IN
YS

Machine Lying Leg Curl

4 sets x 8-10 reps (rest 60 sec)
SK

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SKY SINS TRAINING
TRAINING CLUB
CLUB
DAY 3: LEGS

Standing calf raises

3 sets x 6-8 reps (rest 90 sec)

M
CO
G.
IN
IN
RA

Machine Seated Calf Raise

ST

3 sets x 8-10 reps (rest 60 sec)

IN
YS
SK

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SKY SINS TRAINING
TRAINING CLUB CLUB
DAY 4: UPPER BODY WORKOUT

M
Lat Pulldown

CO
4 sets x 8-10 reps(rest 90 sec)

G.
IN
IN
RA

Superset: 3 rounds
Dumbbell Bench Press: 6-8 reps (no rest)
Single Arm Dumbbell Row: 10 reps each arm (rest 60 sec)
ST
IN
YS
SK

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 SKYSINS
SKY SINS TRAINING
TRAINING CLUB CLUB
DAY 4: UPPER BODY WORKOUT

M
Dumbbell Fly

CO
4 sets x 8-10 reps (rest 90 sec)

G.
Reverse Cable Fly
IN
IN
4 sets x 8-10 reps (rest 60 sec)
RA
ST
IN

Spider Curls
YS

4 sets x 8-10 reps (rest 60 sec)

SK

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 SKYSINS
SKY SINS TRAINING
TRAINING CLUB CLUB
DAY 4: UPPER BODY WORKOUT

M
E Z Bar Skull Crusher
4 sets x 8-10 reps (rest 90 sec)

CO
G.
IN
IN
Bicycle Crunches
3 sets x 12-15 reps (rest 60 sec)
RA
ST
IN
YS

Rope Crunch
3 sets x 12-15 reps (rest 60 sec)
SK

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 SKYSINS
SKY SINS TRAINING
TRAINING CLUB CLUB
DAY 5: SECOND LEGS + ABS WORKOUT

M
Hack Squat Machine
4 sets x 8-10 reps (rest 90 sec)

CO
G.
IN
IN
Leg Press
3 sets x 8-10 reps (rest 90 sec)
RA

1 dropset x 8,10,12
ST
IN
YS

Romanian Deadlift
3 sets x 8-10 reps (rest 90 sec)
SK

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 SKYSINS
SKY SINS TRAINING
TRAINING CLUB CLUB
DAY 5: SECOND LEGS + ABS WORKOUT

M
Seated Leg Curl
4 sets x 8-10 reps (rest 60 sec)

CO
G.
IN
IN
Good mornings
RA

4 sets x 8-10 reps (rest 60 sec)

ST
IN
YS

Reverse Barbell Lunge

3 sets x 8-10 reps (rest 60 sec)
SK

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 SKYSINS
SKY SINS TRAINING
TRAINING CLUB CLUB
DAY 5: SECOND LEGS + ABS WORKOUT

Seated Machine Calf Raise

M
3 sets x 12-15 reps (rest 60 sec)

CO
G.
IN
Standing Calf Raises
3 sets x 12-15 reps (rest 60 sec)
IN
RA
ST

Decline sit-ups
3 sets x 12-15 reps (rest 60 sec)
IN
YS
SK

Hanging Leg Raises

3 sets x 12-15 reps (rest 60 sec)

skysinstraining skysins skysinstraining.com [email protected]

 Ready for more?
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