5 Day Mass Building Exercise Routine

 

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Full Body 5x Per Week: Why High Frequency Training Is So Effective

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workout plan 5 days

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5 Day Split Routine | Upper Lower Push Pull Legs HYBRID

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My 5 Days Workout Routine

Video taken from the channel: Ham Fitness


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:

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

Here’s what you’re going to do: on days 1, 3, and 5 (for example, Monday, Wednesday, and Friday), perform compound lifts with low to moderate rep ranges (1 to 10 reps) and more rest time between sets (3 minutes).

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Instead, one should alternate muscles and days; for example, biceps on day 1, triceps on day 2, biceps again on day 3, and triceps again on day 4.

“Wellness and Physical Therapy” by Fair, Sharon Elayne Fair
from Wellness and Physical Therapy
by Fair, Sharon Elayne Fair
Jones & Bartlett Learning, 2010

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

When designing a split routine, you need to follow two basic rules: Hit each muscle group at least twice a week, and don’t work the same muscle group on consecutive days.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

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

• Your push day should include 6 to 9 sets for both your chest and shoulders and 3 for your butt and triceps.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

For example, arms, shoulders, and abdominal muscles are exercised on day 1; legs on day 2; chest and back on day 3; and day 4 is a rest day.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Perform one set of 8–10 repetitions for each major muscle group 2–3 times/week with a day of rest between each workout.

“Essentials of Cardiopulmonary Physical Therapy E-Book” by Ellen Hillegass, H. Steven Sadowsky
from Essentials of Cardiopulmonary Physical Therapy E-Book
by Ellen Hillegass, H. Steven Sadowsky
Elsevier Health Sciences, 2010

For instance, a two-days-a-week program could have a heavy day and a light day, or an upper body—lower body split routine could consist of two heavy days (one upper body day and one lower body day) followed by two light days.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

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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48 comments

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  • Im a beginner doing the 5 day full body workout with moderate intensity and I don’t get sore or injured doing this. Is that good or should I be working out less. Hopefully someone sees this. Thanks.

  • 1Upper: strength+ cardio + abs
    2-Lower: strength + hiit
    3-Off: any sport
    4Push: Hypertrophy+ cardio
    5Pull: Hypertrophy + hiit
    6legs: Hypertrophy + abs
    7off: any sport

  • Hi, have you thought about this diet plan called the Custokebon Secrets? My sister says it helps people lost a ton of weight. Is that possible? I also read many great review about this diet plan. Thoughts?

  • As specialist, I do believe Custokebon Secrets can be good way to lost a lot of weight. Why not give it a shot? perhaps it can work for you too.

  • This video has great advice, but I’m confused about the best diet plan which i should use, only because I have never taken any. Anyone tried using the Custokebon Secrets? I’ve noticed several people mention awesome things about Custokebon Secrets.

  • Yeah, I too am guilty of jumping from weight loss plan to others as well, I think that I need to have tried every weight loss method that was available, however eventually not one of them made it easier for me to lose and maintain the weight off. I ended up trying for the very last time with the Custokebon Secrets because my buddy who told me amazing things about it and so far to date I have effectively dropped 18 pounds in 4 weeks!

  • What can I say man you need more people to watch your channel you answer a lot of questions and you break them down very easy keep up the work man

  • What do you guys think of

    Mon chest, shoulders, triceps
    Tue back/ biceps
    Wed chest, shoulders, triceps
    Thu back/ biceps
    Fri chest, shoulders, triceps
    Satrest
    Sunrest

    Good? Bad?

  • On my third week of this plan, it got me motivated again to go to the gym. Easy to follow, breaks up muscle groups to avoid fatigue and soreness. Thanks man!

  • im slightly confused abut the “1x” “2x” 3x” 5x”.
    Do those imply that in each individual day u make either 1 set or 5 sets of the given individual muscle exercise?
    Would make sense in terms of working your body up for 4 days and on the 5th youre going to hit full 5×5 where the routine of exercises probably resets and start off with the core exercises.
    Am i getting this right?

  • Still love my 2 on 1 off not weekly based. Half body day 1, other half day 2. Day off 3. Start over. Your body doesn’t care if its Monday or Thursday so why limit based on a 7 day cycle? Works for some, I have a loose schedule so can train anytime:)

  • The workouts seem really short don’t they?
    He didn’t mention resttimes between sets but even with 3 Mins of rest after each set the workout is still going to be about 30 min

  • In Text Form
    MondayChest
    1. 4 SETs Incline Bench Press 10-12 reps
    2. 4 SETs Flat Dubble Bench Press 10-12 reps
    3. 4 SETs Cable Flies 10-12 reps
    4. 4 SETs Incline Cable Flies 10-12 reps
    5. 4 SETs Seated PEC Fly 10-12 reps

    Tuesday Back

    6. 4 Sets Lats Pull Doun 10-12 reps
    7. 4 Sets Lats Pull Doun Close Grip 10-12 reps
    8. 4 Sets Seated Row 10-12 reps
    9. 4 Sets Machine Seated Rows 10-12 reps
    10. 4 Sets T-Bar Rows 10-12 reps
    11. 4 Sets Cable Pull Down 10-12 reps

    Wedness Day Legs-

    12. 4 Sets of Leg Press 10-12 reps
    13. 4 SETS of LEG Extensions 10-12 reps
    14. 4 SETs of Lying Leg Curl 10-12 reps
    15. 4 SETs of Seated Leg Curl 10-12 reps
    16. 4 SETs of Calf Raises 10-12 reps

    Thursday Shoulders

    17. 4 SETs of Seated Smith Machine Military Press 10-12 reps
    18. 4 SETs of Seated Dumbbell Press 10-12 reps
    19. 4 SETs of Front Dumbbell Raises 10-12 reps
    20. 4 SETs of Dumbbell Fly 10-12 reps
    21. 4 SETs of Upright rows 10-12 reps
    22. 4 SETs of Dumbbell Shrugs 10-12 reps
    23. 4 SETs of Dumbell Curls 10-12 reps
    24. 4 SETs of Preacher Curls 10-12 reps
    25. 4 SETs of Cable Bicep Curls 10-12 reps
    26. 4 SETs of Rope Push Downs 10-12 reps
    27. 4 SETs of Behind the Neck Triceps Extension 10-12 reps
    28. 4 SETs of VBar Triceps Extension 10-12 reps

    3-4X Time a Week Do Abs

    29. 4 SETs of Hanging Leg Raises 10-12 reps
    30. 4 SETs of Decline Sit Ups 10-12 reps
    31. 4 SETs of Side Bends for Oblique’s 10-12 reps

  • If I do upper/lower strength, followed by hypertrophy on the other three days— what progression model is most applicable for the mesocycles? Linear? DUP? (Personally not a big fan)
    Increasing strength, and while doing hypertrophy (higher volume) could result in overtraining, right?

  • So I copied this video for a year everyday 5 days a week in morning and I’m as ripped as this dude now.. thanks for video. Now I basicly do same exercises but with heavier weights 6-8 reps.

  • hey. I m a blogger for the website-www.workoutdiettips.com. I have just started with this though. I wud like to collaborate with you on the marketing activities on fitness regime.Since we both need visitors on our blog so I want u to make a video on any topic u wish to and I shall write a content pertaining to it.If its worth it then plz reply.Thanks

  • What is the best product or brand to lost lots of fat? I read many good opinions on the net about how exactly Custokebon Secrets can help you lost crazy amounts of fat. Has anybody tried this popular weight loss method?

  • Damn, this is what my exercise routine has been since I started the gym. I just feel like it’s more convenient to get everything done each day.

  • Great video Jeff. I found a bit of writing I did regarding this topic and came to a similar conclusion. Thought I’d share to give an ‘alternative’ view of the evidence.

    Peer-reviewed evidence has shown that full-body high-frequency training (6-times a week) is no more effective than body-split (e.g. push/pull/legs) low-frequency training (3-times a week) in well-resistance trained men when training volumes are similar [5,6]. Additionally, the same finding (no difference) has been demonstrated in untrained individuals completing one vs. five sessions per week with equated training volumes [7]. Adding to this discussion, a meta-analysis investigating training frequency on muscular strength revealed that higher frequency training was more effective than lower frequency, for women, younger individuals, and upper body multi-joint exercises, however, this finding was largely confounded by the higher training volumes completed [8]. When subgroup analysis was performed in volume-equated studies, no significant difference in strength improvement was seen between different training frequencies. This evidence suggests that a similar finding is plausible for that of muscular hypertrophy, as training volume, given that it does not become excessive, is a primary stimulus for muscular growth. However, this remains to be established, and whether these data can be extrapolated to very highly trained athletes is unknown to the author. From a practical perspective, higher training frequencies may provide an opportunity to begin increasing weekly training volume more conveniently. However, proper exercise programming is recommended to avoid excessive increases in exercise volume and/or intensity to reduce the risk of injury and potential underperformance syndrome. On an additional note, the accumulation of fatigue within-session may be partially reduced if completing smaller, yet more full-body training sessions, that allow for the transition between different body regions (e.g. upper/lower) between sets and thus may allow a higher quality of exercise. However, fatigue from a series of full-body sessions interfering with successive sessions needs to be considered and may be mitigated by appropriate periodization and recovery methods.

    5. https://pubmed.ncbi.nlm.nih.gov/29324578/

    6. https://pubmed.ncbi.nlm.nih.gov/29489727/

    7. https://pubmed.ncbi.nlm.nih.gov/31009427/
    8. https://pubmed.ncbi.nlm.nih.gov/29470825/

  • I’m a complete beginner, this basic video goes a long way to introduce the concept of days, technique and benefits of weights! Cheers

  • Hey guy, new subscriber here. I found your channel thru one of Angel’s lastest vids. This video is old, but the workout back then was good! I also watched your lastest one from the link below. Nice physique, it’s similar to Angel’s. I Hope to see more from your channel.

  • As someone with not a lot of free time because of work and study, i always did:
    DAY 1: Chess + abs + biceps
    DAY 2: Legs + abs + shoulders
    DAY 3: Back + abs + triceps

    I went from 64Kgs to 79Kgs (with 1,80mts of height), so i guess it really depends from person to person

  • Thank you, I wrote everything down, when I start next week I’ll try to follow this exact routine for 6 months 1 yr, i need to shred bodyweight and this routine seems like it’ll be simple but hard to do. You have the physique im looking for so hopefully ill get to my goal.

  • I do push legs pull lower upper to give rest between upper and lower body training instead of push and pull being right after eachother

  • Hi there, I want to know if Custokebon Secrets, will work for me? I notice many people keep on speaking about this popular fat burn secrets.

  • Just bought Jeff’s High Frequency Program and ran Block 1, Day 1. I’ll try to journal/chronicle my journey through the program but thought I’d offer those interested in trying the program some (very) early insights. (1) The program is incredibly thoughtful, even breaking down the distribution of movements by specific muscle groups impacted. (2) There is a surprisingly (almost joyful) balance of push and pull, recognizing that a lot of the front facing compound movements affect multiple groups (chest will inevitably hit tris and shoulders), putting more focus on the back where it’s needed. (3) It’s insanely easy to follow. (4) Unlike the “bro split” I’ve followed off and on with mixed results for years, while I got a great pump in each muscle group, I didn’t leave so smashed that I fell asleep in my car (which has sadly happened many times in the past).

    Criticisms/critiques/cautions/notes of the program: Damn you Jeff. Why couldn’t this be easier. Something like: Monday, eat ice cream. Tuesday, nap under a tree while dreaming of post-covid days. Wednesday, consider opening a coffee shop before realizing you’re lazy and go back to your spot under the tree. Thursday, 3 rounds of Friends reruns. Something like that?

    Anyhoodle. I’ll try to video journal this damn thing.

  • If you’re training five or six days a week, when does your body recover? In other words, you tear muscle fiber then the muscle fiber retake repairs and then the muscle builds up beyond the starting level.

    Do you think that occurs all within 24 hours or less?

    If you introduce trauma to a muscle before it has completed healing from the last work out, you’re just depleting it again.

    A young person, especially one with chemical help, can become lean and muscular doing this.

    The training the entire body five or six days a week is not a good way to gain size and strength. Well, I guess I should say it is not remotely the most efficient way.

    There had better be no max lifts. Only moderate relatively low intensity training. Training like this is great for guys on gear. Being on steroids changes everything.

    And if recovery occurs that quickly in a muscle, why not train three Times a day, seven days a week? Why not train five times per day and seven days a week?

  • I don’t know why this guy is famous. He always talks way too long and doesn’t tell u exactly whats the best thing to do. He just goes on and on about talking about the whole world.

  • What are some ways to lost a ton of weight? I read a lot of great reviews on the net about how Custokebon Secrets can assist you lost a ton of fat. Has anybody tried using this popular fat burn secrets?

  • Is this a good split for beginners? Ive heard a full body 3x a week is best but Ive just started going going to the gym and i love it so I want to go at least 4-5 days a week! I like the idea of an upper/lower 4 day split but my goals are strength and hypertrophy so I love that this split utilises both.

    Also I am worried that this split focuses more on upper body than lower body and I’d really like to place more emphasis on lower body if I can (I’m a girl so, naturally ��). Would something like this be ok or is it too much?
    M Upper (strength)
    T Lower (strength)
    W Push (hypertrophy)
    T Pull (hypertrophy)
    F Legs (hypertrophy)
    S Cardio and abs
    S Legs (with a focus on glutes)

    Thanks for any help you can give, Ive learnt so much from your channel! ��
    (I’m also planning on eating a very small calorie deficit, I don’t want to lose a lot of fat just a little bit so that as I build muscle it’s actually visible, not sure if that changes anything).

  • As specialist, I think Custokebon Secrets can be great way to lost lots of fat. Why not give it a shot? maybe it’ll work for you too.

  • I do this in reverse

    Thursday/Friday/Saturday
    Push bb bench focus
    Pull deadlift focus
    Legs squat focus

    Monday/Tuesday
    Upper body hypertrophy
    Lower body hypertrophy

    For alot of people squatting and deadlift on same day, one will definitely negatively impact the other

  • How would you do the progression on the reps/sets week to week?

    E.g bench 80kg 5×5 week 1, 4×6 week 2, 3×7 week 3. Deload, 85kg 5×5 week 1….repeat.

    Would this work? Or do you have a optimal method? Thanks

  • I’ve been doing this for about 8 months now. I’d classify myself as a novice lifter… but so far I’ve been able to boost my 1RM on bench from 115 to 205… and my squat 1RM from 135 to 250… finally my deadlift from 205 to 315. And honestly, for the past 4 months, there’s almost never been a day I’ve been sore. All my reps are still slowly increasing by the day. Its a good program.

    Also to mention: I’m a bigger guy… grew up weighing 220lbs (25% fat). Now after the past 8 months I’m still 220lbs but I look NOTHING like I did… not sure my fat % but I almost want to say I half’d it.

  • Back in the day when people just went to the gym to lift some weights, trained based on feeling, and didn’t give a damn about scientific bullshit. Nowadays seems like everyone is brainiac which is laughable.

  • Normally i do total body. But i feel im letting a couple muscles out. For example, the perfect total body workout barely works triceps/biceps. So i think i could change to split, but i dont know to do a good split workout. A video about it would be awesome

  • Athlean what do ou think about doing: Chest & Tricep Back & Bicep Shoulders & Traps Legs & Abs Bicep, TRipes & Forearms Rest? I have been doing this for a while now and seen progress but should I change my splits?

  • Only one split for Brother Jon to try….full body five days a week. Three days on, one day off, two days on, one day off. Fellow CDN, Jeff Nippard gave it a go. Gainzville, Tennessee!

  • Hey bro!! I already have big legs, in order my genetics, I’d like to know if a leg workout once a week could be enough to me. In this case could I do (from mon to sun) push, pull, LEGS, push, pull, rest, rest and restart again in the same sequency?

  • Guys, losing weight doesn’t have to be hard (I used to think it did). I’ll give you some advice right now. Search a diet plan known as Custokebon Secrets. Seriously, that program has transformed my life. I probably shouldn’t even be talking about it cause I don’t want a bunch of other folks out there running the same “game” but whatever, I am in a good mood today so I will share the wealth haha.

  • I’ve always been taught exercising muscles twice a week is best for muscle growth. Jeff often talks about how the bro split has issues but if I do all of his perfect workouts in a week, it would have to be a bro split as I don’t have the time to do each perfect workout twice in a week and still hit all muscle groups. Any advice?

  • I see lots of people keep on talking about Custokebon Secrets (just search it on google). But Im not sure if it is good. Have you ever tried this popular diet plan?

  • What are some ways to lost a lot of fat? I read a lot of great reviews on the internet about how Custokebon Secrets can assist you lost a ton of weight. Has anybody tried using this popular lose weight diet plan?

  • You recommend Hybrid or PPL more?

    -I’m 15, 180cm, 61kg and I have time but I work out at home (I have bar and dumbells and a chin up bar)

  • I have been looking for a workout routine to get in shape. This has been a great video, clear on what to do on what days and video on good form. Thanks for posting, hard to find people that do the workout instead of talking for ten minutes on what to do.

  • Currently my schedule allows for Tuesday, Wednesday, Thursday, Saturday, and Sunday for workout days. I was going to do the PPL on Tues-Thurs, and then Upper/Lower on Saturday and Sunday. Will that be alright?

  • As expert, I believe Custokebon Secrets is good way to lost tons of weight. Why don’t you give it a shot? maybe it’s going to work for you too.

  • I notice many people keep on speaking about Custokebon Secrets (google search it). But I’m uncertain if it is good. Have you ever tried this popular diet plan?