5 Day Exercise Routine – Big, Brutal and Bold Program


Frank Medrano TRAIN INSANE Calisthenics Workout!!!

Video taken from the channel: Frank Medrano


Building a Body Like the Powerful Doug Young

Video taken from the channel: Massive Iron Steve Shaw


Big, Brutal and Bold 4 Day Workout Split Build Muscle

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Brutal Home Leg Workout | Build BEASTLY Legs With This Workout -PT.1 (NO EQUIPMENT -BodyWeight ONLY)

Video taken from the channel: BarbarianBody



Video taken from the channel: Fit Media Channel


The sniper scene that shocked fans! | Bodyguard BBC

Video taken from the channel: BBC



Video taken from the channel: Fit Media Channel

Here is the 5 day workout routine. Day 1 Quads and Abs; Day 2 Back and Traps; Day 3 Chest and Triceps; Day 4 Off; Day 5 Deadlifts, Hamstrings, and Abs; Day 6 Shoulders and Biceps; Day 7 Off; Perform cardio 20 minutes per day, either first thing in the morning, on off days, or after lifting. Click here to order Huge Gainer. The 5-day split, as suggested by its name, is a split routine that calls for 5 workout sessions per week.

It’s a great routine for building muscle because it targets each muscle group really well. The pectoral muscle, for instance, develops fastest when trained for an hour every 5–6 days. 8 Week Big And Bold Workout: Simple, Brutal Muscle Building So simple, so brutal, so effective. This bodybuilding workout packs a punch and is a great alternative to programs that revolve around 5 rep or low rep sets. You can’t grow unless you let your body recover.

With that being said, you need to sleep at least 8 hours per day and you need five days of rest after completing 10 workouts in five days. While training twice a day, you force your body to come close to overtraining. This is known as overreaching. 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. Building a foundation of big, brutal muscle and strength isn’t easy and at times can get a bit ugly – but, boy can it get fun!

Although challenging, this program leaves out the unnecessary noise and focuses on the infrastructure of training. Generally, 5-day splits are used to train a muscle group once a week. The purpose is to train a muscle group extremely hard once a week and thus allowing it to have a long period of recovery before hitting it again the next week.

This is important because it is during the recovery period that muscles grow. Heavy Work2 sets of 4 to 6 reps focusing on a heavy compound movement. Moderate Work2 sets of 8 to 12 reps focusing on a more moderate compound movement or taxing machine exercise.

Light Work2 sets of 12 to 15 reps focusing on an isolation or mild machine exercise. The heavy sets are your “bold” work. Long ago, when lifters were naturally big, strong, and powerful, full-body routines ruled the gym. They were replete with Olympic lifts, difficult and now obscure exercises, and plenty of volume.

Whole-body workouts checked all of the boxes for building a Greek-like physique. As the decades flew by, bodybuilding went from the gym to the lab. Even with volume being equated, hitting each muscle group twice per week simply works better than hitting it just once per week ( source ). It involves 5 consecutive workouts in a row.

Many 5-day workout splits involve training Monday – Friday, and then taking the weekend off.

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

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Here’s what your week might look like if you were to do the five-day routine plus two cardio workouts: Monday: Push Tuesday: Pull and Calves Wednesday: Upper Body and Core Thursday: Legs and Cardio Friday: Upper Body and Core Saturday: Cardio

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

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

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

Alexia Lewis RD

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

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  • Yo I just did this workout… I had a few different things I did. Like the reps and I used a lighter weight. But still I’m done and still man I feel it. I was gonna do a round 2 with a heavier weight. But nah I’m coo lol

  • 20sets in one chest training is more than enough for a whole week, so im guessing this workout is for some kind of a bro split routine, which are proven worse compared to workouts, where you hit your muscle 2-3x a week… brutal workout tho��

  • I started at 50 squats a day using my own body weight and worked myself up to 300 a day. Just doing the first exercise you’re doing. In 2 months my legs were jacked.

  • I’m trying out your 12345plus method and it seems to me that’s more along the lines of Young’s training method except i think he does sq & dl in a 5plus4321 and adds weight per rep over five to next workout

  • Damn dawg after first looking at this I thought it was gonna be cake but hell naw got my legs feeling like jelly n I ain’t even do a round yet ����

  • Non steroid user: Hey bro how do you get a big chest? Steroid User: Just do 10×15 bro! No problem! Non steroid user tears pecs. steroid user: bro what happened? Non steroid user: Not sure. I done it just how you told me to.

  • insane, pretty sure it was frank who opened my eyes to this world of calisthenics..
    he has insane control. I see lots of eccentrics/isometric use here

  • Number one rule for a sniper that has just immobilized a car, but there’s another one in there capable of driving: shoot the damn tires!

  • so annoying when they leave you with a cliffhanger, no face, nothing.
    thank goodness I found the episode saw what happened and now I don’t have to watch the series.

  • Bro this is for a volume training but no everyone Will benefit from this plus u ONLY give the sets and number of reps, u don’t say the resting time which is very important but other them that it seems a good volume workout

  • Even in 2014 this wasn’t that impressive in Cali world, he showed just 3 skills of calistenics ( Front lever, human flag and handstadpushup, all easy skills and done really bad). He was overrated at the time but now everybody should know that this is just way basic level of Cali

  • Just finished watching Athlean-X’s video on Killer Home Leg Workout, and I swear it’s like science, “this one for front chain, this one for post. chain, this for correctives, this for explosives”. I still do Barbarian’s leg workout, this one in particular, once a week (paired with another leg sessionrunning) and this feels just so much more natural, while literally having everything in itthe front, the back, the explosives, the correctives, I love it!

  • To all the ego’s saying lift 1 rep heavy as fuck weights…. this dude shows what you can do with moderate weights…. AND NOT TEAR YOUR PECTORALS!!! sounds good eh?!

  • See guys. You dont need to have TATTOOS, wear hats and boots in the gym to be an actual athlete. Just be a gentleman like this dude…. leave the ego behind.

  • in response to hundreds of messages asking for a written copy of this workout, we’ve compiled all our best workouts which you can receive FREE by email SIGN UP at;

  • Honestly man, thank you for this, helped me a lot. My whole life, I have been a skinny dude, but for some reason, below my hips, my legs were so abnormally large, but not muscle, flabber. You’ve helped me turn that flabber to muscle.

  • So we know 10-20 sets per muscle group per week is optimal, yet we’re supposed to believe this 20 set workout is effective? For users, maybe. Naturals, not a chance in hell. Adverse results.

  • Shocking


    So many bad things in this. ‘I need the roof”… “Through there and up”
    No sh*t sherlock, I thought it was through there and down

  • i was married to Doug in 1989……. to see him in the flesh was absolutely beyond words, Terry Todd in his book Inside Powerlifting on the section on Doug did a good job in describing it…. but still hard to put into words the magnitude of his impact… i was blessed to have had the time i had with him, he taught me so much in lifting, love and life, my life was forever changed, and to this day i use what he taught me every day with my clients and myself and others…….. thank you for doing this video in his memory, i do my best to carry his story as well

  • I don’t get the people who finds 10 sets to be too much. My usual chest day is 30 sets by 15 rep. 10 sets flat bench press, 10 incline, and 10 decline followed by 10 sets of biceps. I eat 6 small meals and sleep 8 hours, am 78kg 180cm with 6% body fat if you think 10 sets is too much then you have low gym workout standards.

  • This comes at a good time.. I love Doug’s physique and i love being strong, and big… So why not both… Thanks for the video bro

  • Hey man, want to try all my workout program & diet plans free for the next 7-days? Cool, head to our site to sign-up: http://bit.ly/2mjp8GW

  • This is not being strong, this is what happens after you start cutting for that definition. I’ve never done it, because I’m not a bitch that needs self recognition. You should be working out to make a strong temple, not to make the temple look strong.

  • Oswald got off three rounds with an old Italian bolt action rifle in only six seconds and scored two hits, including a head shot! Do any of you people know where these individuals learned to shoot? Private Joker?

  • No homo but this dude looks absolutely fantastic separation between his abs and obliques is insane. All his muscle separations are EXTREMELY defined. Inspirational for sure

  • My shoulders are by far my most responsive muscle to build. But by far my most hateful to work. It almost feels like a frustrating pain if that makes sense

  • Im trying to be thick before quarantines over and I go to school, ive been doing different workouts for maybe a week but they all usually target the same muscles. I’ve tried this one and it was somewhat difficult but i think i got it… Hopefully. I need to figure out the days to rest and how to stay motivated. This is gonna be a hell of a ride.

  • For almost 2 months I’ve been doing 100 weighted squats and 50 lounges every day, 4 to 5 days a week. I’ve been doing these exercises every day 4 to 5 days a week for 2 weeks now and eve been getting better results from this. Thank you very much my man ❤️. You just got a new subscriber

  • I,does this down the gym as well,very affective,but I train nice and slow,time under tension,it’s the best way to build up muscle.

  • Hey bro greattt workout. I myself did three rounds and now im all in sweats and i guess i wont be able to walk now. Thats the goal aint it��.

  • the first time i did this, i struggled so much, i could only do 1 round. Today is the second time i did it and I completed 2 rounds �������� i honestly thought i couldnt do it

    ps I can’t walk lmao

  • i underestimated this..this for sure is a killer workout, shoutout the dude who made this video. thanks for helping me this quarantine

  • Should I be doing this everyday? Or a few days a weeks and same thing with full body and abs should I be doin it everyday or should I switch everyday what I do

  • i was feeling really pissed off. then i started watching this video. LOVE the way dude workouts with his shadow!!!! CRACKED ME UP!!! no longer pissed! will finish watching now.

  • When i was at it about 10-18 yrs ago i followed a similar mindset. Wanted to be As big and strong but still look lean.I got to about 265lbs hovering around 12 % body fat for 5 of the best yrs OF MY LIFE!! Im 33 now and planning a comeback. I haven’t been myself the last 10 yrs and I’m confident getting physically healthy again will start a beautiful snowball effect….

  • Hard work but it’s better to rely on dumbells and barbells rather than pullies for stronger muscels and also do workout in open I mean in fresh air so that your body can consume oxygen quickly instead of closed killing air-conditioned Covid19 atmosphere

  • A.J: if you like that then check out my shoulder workout
    Also A.J: yeah so you just wanna start off on shoulder press, 27 sets of 32 reps..

  • i just starting to watch some of your videos… i don’t find the execution clean! internal rotations leads to disaster hower supination is not present in most of your movement… i’m sorry for being critical i just can’t help it! with all respect

  • Dudes not very big though 185 lbs or so im 245lbs and same build!
    I go much heavier weights diet is definitely the key and about 600mg cyp week:) but I’m nasty tho

  • I love this video!!!!!!!������������������we need more of this kind of content! Yo check out my short music video on my channel, im about to be 10 months in learning/training im also a vfx editor photographer check out my most recents @SG.Calisthenics

  • Im going to update:July 13-August 9 im a girl btw and im 13…I workout for a month before and got great results and then I stop and lost my muscles and im going to continue again and wont stop

    July 13I was doing fine until I added weights and thats when my thighs start hurting but I managed to do 2 rounds and After Workout I couldnt walk lol

    July 14-I woke up and watch motivational workout videos to keep me motivated and btw my thighs are sore…Its evening and I finish my workout I did 2 rounds again and my legs are soo sore but Im not gknna give up “No pain no gain”.. And I accidently made alot of protein shake lik alott and I had to drink it all off because I cant leave it in the fridge so Right now Im drinking it all off and I feel so full but theres another cup to drink��I think Im gonna gain weight after this lol because its alottt im drinking btw im trying to gain muscle mass

    July 15I didn’t do the workout because I was so sore So I jogged and stretch ny muscles and calves btw

    July 16 As I woke up I stretch my muscles and now that its evening im gonna workout and btw im still sore especially my calves because I do 112 Calf rises everyday… Just finished 2 rounds and 112 calf rises and now my leg doesn’t hurt anymore like im not even joking its like a relief but I bet that tmr im gonna feel sore��But I will still keep going and btw rn im drinking my protein shake���� I’ll update you guys tmr morning��

  • What was more shocking to me is how they make a G36C sound like it’s got loose alloy part’s or something let me inform you that we’re not in WW2 anymore and gun’s don’t make noises in your hands until you pull the trigger

  • shit remember how i started calisthenic cuz of him and was so amazed with this vid.. now looking on it seeing it was just amateur calisthenic compared to real skills.. but still thanks for motivation thats amazing