Workout 5a2016

5 Day Workout Plan

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5 Day Workout Routine

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The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one bodypart per day for a duration of 5 days. There are two main advantages to using this type of routine. Firstly, you can train the body part with all out effort and intensity. You don't have to worry about training two or more body parts per session.

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Also, this type of program will allow for additional training volume (more sets and exercises). Secondly, it will allow for a longer period of rest. Training one body part per week will allow maximum rest and recuperation periods.

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By increasing the overall intensity of the program it will be necessary to increase the rest and recuperation periods (which this program does). Based on the volume of this type of routine, it is recommended that only advanced trainers use this type of program. If you are a beginner or intermediate, please see our 5 day beginner program here. Here is the training sequence:

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Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Legs

Chest / Abs

Back

Shoulders / Abs

Biceps / Triceps

Rest

Rest

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5 Day Workout Plan

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Goal:

Increase muscle mass by recuperation for each body part

Method:

- 5 workouts weekly

Daily Weight Gaining Plan

allowing

maximum

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- 1 body part trained at each workout

Rest and Recovery

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- Several exercises per body part

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- Holistic repetition ranges - low, medium and high repetition range

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- Spill over routine set up. Each body part is worked once directly, once indirectly

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- Variable rest periods - matching repetition scheme

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- Cardio work at the end of each workout - 20-25 minutes of medium intensity

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Notes:

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You can either use two or one days rest at the end of the training sequence. I recommend two at first and as you progress, try using one day. However, you will have to "play it by ear" and listen to your body. Weight Increments: Once you are able to complete all repetitions on your last set (unassisted), increase the weight by 10% to 15% for your next workout for the same exercise.

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Rest: As indicated below, rest the recommended time in between sets. Once an exercise is complete, immediately set up and perform the next exercise.

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Workout A - Monday - Legs

Exercise

Sets

Repetitions

Rest Periods

Barbell squats

4

8

2 minutes

Leg press

4

25

2 minues

Leg curls

5

8

1 minute

Lunges

3

15-20

1 minute

Leg extensions

3

15-20

1 minute

Seated calf raise

5

12

1 minute

Standing calf raise

4

25-30

1 minute

Cardio

Perform for 20 to 25 minutes at moderate pace.

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Workout B - Tuesday - Chest / Abs

Exercise

Sets

Repetitions

Rest Periods

Barbell bench press

4

6

1 minute

Incline dumbbell press

4

8

1 minute

Flat dumbbell flies

4

12

1 minute

Dumbbell pullovers

4

15

1 minute

Push ups

3

failure

1 minute

Leg raises off bench

3

25

30 seconds

Cable crunches

3

15

30 seconds

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5 Day Workout Plan

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http://www.building-muscle101.com/5_dayworkout.html

Incline sit ups

3

20

30 seconds

Cardio

Perform for 20 to 25 minutes at moderate pace.

Workout C - Wednesday - Back

Exercise

Sets

Repetitions

Rest Periods

Chin up

4

failure

1 minute

One arm dumbbel rows

4

10

1 minute

Reverse grip pulldowns

4

12

1 minute

Barbell power cleans

4

8

1 minute

Hyperextensions

4

15-20

1 minute

Dumbbell side bends

4

20

1 minute

Cardio

Perform for 20 to 25 minutes at moderate pace.

Workout D - Thursday - Shoulders / Abs

Exercise

Sets

Repetitions

Rest Periods

Military press

5

8

2 minutes

Side laterals

4

10

1 minute

Barbell upright rows

4

12

1 minute

Bent Over Laterals

5

12

1 minute

Incline sit ups

4

30-50

1 minute

Cardio

Perform for 20 to 25 minutes at moderate pace.

Workout E - Friday - Arms

Exercise

Sets

Repetitions

Rest Periods

Close grip bench press

5

6

2 minutes

Standing barbell curls

5

6

2 minutes

Skull crushers

4

10

1 minute

Incline dumbbell curls

4

10

1 minute

Triceps cable press downs

3

15

1 minute

Dumbbell concentration curls

3

15

1 minute

Seated calf raise

3

30

1 minute

Standing calf raise

3

25

1 minute

Cardio

Perform for 20 to 25 minutes at moderate pace.

Try and give this routine at least 5 weeks. If you find its working, stay with the program until it stops working. Click here for a printable version of this workout. Includes a workout log. For general workout logs, please see this page here. To find the amount of weight you need to be using, please use the one repetition maximum tool here. If you have any questions about this program, please email me at:

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5 Day Workout Plan

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http://www.building-muscle101.com/5_dayworkout.html

buildingmuscle101 @ vianet.ca (please excuse the spaces - avoid spam bots) Return to split weight training routines Related Articles 5 Day Full Body Split Routine 3 Day Workout Routine 3 Day On 3 Day Off Full Body Circuit Routine 2 Day On 1 Day Off Mass Building Routine Push / Pull Workout 4 Day Split Routine 5 day alternate split weight training routine All the best, Blake

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