Best 5 Day Workout Split
Video taken from the channel: Marboo Whisnant Jr
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Create Your Own 5 Day Workout Split | Explained
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My 5 Days Workout Routine
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As mentioned above, the 5 day split workout routine is an advanced workout program that I think no one training for less a year or even two years should attempt. A routine where you train 2 muscle groups per session with more rest and less volume like the 4 day split workout routine is ideal for the most non professional weight lifters. Day 1: Chest + Triceps Day 2: Legs + Biceps Day 3: Rest Day 4: Shoulders + Triceps Day 5: Back + Biceps Day 6: Rest. 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. Editor’s Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.
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.
Weighted rope crunches – 4 sets x 10 reps. Leg lifts (weighted if possible) – 4 sets x 10 reps. Planks – 4 sets x failure. For more content like the 5 day workout routine for men to gain muscle, nutrition tips and interviews, get TRAIN magazine direct into your inbox every month for free by signing up to our newsletter. Our two-phase program is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques.
It’s time to get started on your next 10 pounds. Weeks 1-2: Heavy Hitter. The first two weeks of the program are all about lifting heavy with mass-building compound exercises. 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. 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. Below is the way these workouts pan out. You will get 5 workouts for each body part every 3 weeks. I have mentioned the days as workouts.
You can workout any 5 days in a week. So naming them as workout 1,2 and 3 is useful, If you perform workout one on Tuesday, just continue workout 2 to 5, rest on day.
List of related literature:
|from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance|
|from Glute Lab: The Art and Science of Strength and Physique Training|
|from Wellness and Physical Therapy|
|from The Lazy Girl’s Guide to Being Fit|
|from Weight Training For Dummies|
|from NSCA’s Essentials of Personal Training|
|from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body|
|from Science and Practice of Strength Training|
|from Essentials of Cardiopulmonary Physical Therapy E-Book|
|from Essentials of Strength Training and Conditioning|