5-day Growth Program
Coach James Russell
If you're looking to build muscle, increase strength, and follow a structured training plan without the guesswork, this program is for you.
Designed for intermediate lifters with consistent gym experience, this 5-day split balances training volume, recovery, and exercise selection to help you make measurable progress. The dedicated Push, Pull, Legs (Quad Focus), Arms, and Posterior Chain split ensures every muscle group receives the attention needed to maximise both strength and hypertrophy.
Unlike generic workout plans, every exercise, set, and rep range has been selected with a purpose. The program prioritises effective movement patterns, progressive overload, and long-term progression rather than unnecessary complexity or excessive volume.
Whether your goal is to build an impressive physique, improve your performance in the gym, or simply follow a well-designed training plan, this program provides a clear roadmap to help you train hard, recover well, and achieve lasting results.
A
Smith Machine Bench Press
3 x 10
B
Incline DB Bench Press
3 x 12
C
Machine Pec Fly
2 x 15
D
Tricep Pushdown
3 x 10
E
Assisted Dips
3 x 12
F1
DB Lateral Raise
4 x 12
F2
Ab Wheel Rollout
3 x 8
A
Chest Supported Row
3 x 10
B
1-Arm DB Row
2 x 12
C
Assisted Chin up
3 x 12
D
Barbell Bicep Curl
3 x 12
E1
Incline DB Curl
3 x 10
E2
Bent DB Lateral Raise
3 x 10
A
SL Leg Curl
3 x 12
B
Plate Loaded Leg Extension
3 x 15
C
Leg Press
3 x 10
D
DB Walking Lunge
2 x 20
E
Leg Press Calf Raises
A
Barbell Bench Press
8, 8, 6, 6
B
Cable Lateral Raises
3 x 15
C
DB Skull Crushers
3 x 12
D1
EZ Bar Curl
3 x 10
D2
Tricep Pushdown
3 x 12
E1
Hammer Curl
3 x 10
E2
Lying Flat Bench Leg Raises
3 x 10
A1
Romanian Deadlift
10, 10, 8, 8
A2
Side Plank on Elbows
3 x 0:20
B
Plate Loaded Leg Curl
3 x 12
C
Hyperextension
3 x 15
D
Seated Cable Row
3 x 10
E
Lat Pulldown
3 x 10
James Russell
James Russell is an Exercise Science graduate and accredited Personal Trainer who creates evidence-based training programs for lifters of all experience levels. Every program is designed to build strength, maximise muscle growth, and deliver long-term results through structured, progressive training.
Stop guessing and start training with a program built to deliver results. Commit to the process, stay consistent, and build the strength and physique you've been working towards.
Get 5-day Growth Program
Cameron Phillips
Long-term coaching client
Verified Athlete"Best coach ever"
Brad Hill
Strength and Health coaching client
Verified Athlete"When I started with James, I was battling diabetes, sleep apnea, and low energy. Now I'm stronger, healthier, and on track for full remission. At 42, I'm achieving goals I never thought possible. Working with James has been one of the best decisions I've made for my health."
Denis Paras
Weight Gain Client
Verified Athlete"JAMES, I DID 8 reps AT 95KG FOR RDLS!!"