5 Day Exercise Routine – 8 Week Monster Training Course

 

FYR 2.0: Hannah Eden’s 8-Week Muscle-Building Fat-Loss Plan | Trailer

Video taken from the channel: Bodybuilding.com


 

MY FULL 8 WEEK PROGRAM | Ep 1

Video taken from the channel: Heidi Somers


 

Monster Monday At-Home HIIT Workout | Hannah Eden’s FYR 2.0

Video taken from the channel: Bodybuilding.com


 

Monster Monday At-Home HIIT Workout: FYR: Hannah Eden’s 30 Day Fitness Plan by RSP

Video taken from the channel: Bodybuilding.com


 

FYR 2.0 Program Overview | Hannah Eden

Video taken from the channel: Bodybuilding.com


 

At-Home Core & Upper-Body Workout | FYR 2.0: Hannah Eden’s Muscle-Building Fat-Loss Plan

Video taken from the channel: Bodybuilding.com


 

Intense 5 Minute At Home Back Workout

Video taken from the channel: Anabolic Aliens


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Order now. 5 Day Workout Routine 8 Week Monster Training Program Here is a sample schedule: Day 1 Upper Body; Day 2 Lower Body and Abs; Day 3 Upper Body; Day 4 Lower Body and Abs; Day 5 Bodyweight Full Body. For another incredibly effective 5-day split program, check out Jay Cutler Living Large, a full 8-week program for building mass in Bodybuilding.com BodyFit Elite.. The Winners J-DAWG 1st Place. Five day splits are among one of the most common splits used among bodybuilders these days.

Day 5: Back + (Light) Biceps. Day 6: Rest. On “light” days, do 1–2 workouts (6–8 sets) and on heavy days, do 3–4 workouts (9–12 sets). Chest workouts target the triceps more than shoulder workouts do, so it’s better to pair the “light” day with the chest and the “heavy” day with the shoulders. This program is designed to pump up the volume for three weeks, address strength for the next two weeks, then finish up with three more weeks of volume.

During the strength phase, you’ll cut volume, increase weight by about 10–20 pounds per exercise, and rest more between sets. 8 Week Powerlifting Program Spreadsheets. An 8 week powerlifting program is for developing the squat, bench press, and deadlift of an athlete over the course of two months. Some of these are for peaking, while others are better suited for off-season training.

Don’t see the program spreadsheet you’re looking for?I’m also a huge fan of the 5 day split. My routine is very similar to this one, but I was hoping to get some feedback. My schedule is M-F with Saturday primarily used for a low intensity longer cardio session like hiking or even a beach swim followed by a BBQ.

Sundays are a complete rest/ meal prep day for the upcoming week. The Problems With Most 5-Day Workouts. The vast majority of the 5-day routines I’ve seen have some (or all) of the following characteristics in common: It uses a stereotypical “body part split.“ For example, one day is chest day, the next is back day, the next is shoulder day, and so on. This isn’t necessarily a bad thing in and of itself.

I recommend rotating your strength phase movements every 4-5 weeks so you make consistent progress. For example, you could substitute squats with front squats. Size Phase. The next 3 workouts in this program focus on blood volume and nutrient delivery. The goal rep range will be 8-12.

Rest periods will be 60-90 seconds between sets. The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one body part per day for duration of 5 days. This routine will allow you to maximize your training while allowing for optimal rest and recovery times.

Phase I: Mass and Strength Gains (weeks 1-4); Phase II: Muscle Mass and Definition (weeks 5-8); Phase I: Mass and Strength Workouts (Weeks 1-4) Your first 4 weeks are going to be all about building a solid foundation of mass and strength.Whether you’re new to bodybuilding or you’ve been in this game for a while, these workouts will simply help you pack on some serious size.

List of related literature:

This routine is for training six times per week, dividing the body parts into three two-day workouts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

On many days I would add a third training session at lunchtime.

“Total Recall” by Arnold Schwarzenegger
from Total Recall
by Arnold Schwarzenegger
Simon & Schuster UK, 2012

Trying to do all of this work in one workout would be a killer, especially since some of the same muscles are involved in training different body parts, and if these muscles get too tired and don’t have

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

In this type of structure the workouts are on unspecified days; that is, the rest day is not the same each week.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

For advanced training (>3 days/week), it is recommended that a split routine be used (e.g., first and third day: upper body; second and fourth day: lower body).

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Novice: whole-body training 2–3 days per week b.

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

The routine is safe and doable and includes segments that reduce stress and increase strength, flexibility, and overall pep and vitality.

“Yoga For Dummies” by Larry Payne, Georg Feuerstein
from Yoga For Dummies
by Larry Payne, Georg Feuerstein
Wiley, 2014

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Everyone doing this program should take at least a week off afterward, with two weeks off optimal for many of you.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

This program permits very intense workouts because each body part has at least 3 days to recuperate.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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18 comments

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  • Cann i do all intense 5 minutes Workout of yours upload “intense 5minutes back,biceps,traps,triceps,leg, forearms,shoulder” daily not alternate like Monday biceps Tuesday this…… Plz reply I m eagerly awaiting for ur reply love from India��������❤️

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  • Seems like an amazing program and workout. The only thing I don’t like is the fact she said he’s a beginner when clearly he’s not

  • Yes pigs can devour a human body in 8 minutes. But they aren’t the only animals that will eat anything. Chickens also will eat anything as well….they will even kill their own.

    But I was wondering if this program is still available or if you have something coming soon for this year….

  • I just did this with you guys through the vid, can already feel the muscles being achy but it makes me happy af. I’ll start boot camp next year, so been working out at home for about a month or two but always left out my back, and by now i can feel when my body needs the strenght from there. Thank you for this video, super helpfull and already can tell its really effective as well!
    And to everyone whose whatching this: if a girl can do it yall can too, so get on the floor and get started!

  • One of the best home workout he said right it may not look effective but when i try it with this video i found it highly effective and hard so thanks for making this video

  • Starting today, August 4th 2020. Will do this workout 2 times a day for 1 mont to see progression: day 1: Done, no change✅

  • I do this workout before I start my back workout… and I can’t forget how he says.. 5 EXERCISES 1 MIN LONG EACH (HIT HIM IN THE BACK TODAY)… Ok sorry that was a bit immature xD

  • I searched for many back home workouts and this is the first one, which I really tgink would work intense. Even the first task look really nice

  • Awesome content.! I love videos that are only 5 min long but still kick your butt.! Simple and easy to follow workouts that are easy on the joints.!! Please keep posting more.

  • The font for “Arms and Abs” day title, Literally had my husband and I dying, because the first time I read it I swear it said Anus and Abs ��������

  • i thought huhh!! only 5 minute? ok it will save my time. thn i finished this 5 min. workout for 1 hour. damn it!! i cnnt feel my back. ������

  • How can i get a hold of this porgram �� ive been doing the “beginners how to set up a workout” video workout plan im really interested in this i didnt see this until now

  • This is awesome. I’ve tried many back workouts that are usually about 10-15 minutes long (mainly targeted for women), and I feel the burn in my shoulders or arms and never really anything on my back. But this one is absolutely amazing, fixes my back after a long day of work, at home without going to the gym and I can definitely feel the burn. Love it!

  • Great workout, but I swear that was the most amount of ad breaks I’ve ever seen in my entire life. Idk how much control you guys have over advertising but if you have any….cut back please.

  • Thank you so MUCH Hannah, my baby girl’s name is Rachael Hannah. ❤ Could anyone, especially you Hannah tell me a decent to good sports bra to keep the ‘only two sucker’s I can trust’ in place?!?!? ��������

  • GREAT workout BUT, commercials in the MIDDLE of a set???!!! Tell your advertisers to place them in the one minute breaks PLEASE! It ruins being able to follow along.

  • I wish you would workout like we do in the army. 4 counts equal 1. After about 10 counts, start making some noise. Like “Keep going keeping going….this [email protected]#$ is too easy”. Great video and now I am going to workout lol….seriously