Brutal Basics 5 Day Exercise Routine For Mass Strength

 

The Most Effective Science-Based PULL Workout: Back, Biceps & Rear Delts (Science Applied Ep. 2)

Video taken from the channel: Jeff Nippard


 

Calisthenics Workout Routines FULL BODY GUIDE (incl. Warm up/Alternatives/Progression)

Video taken from the channel: Calisthenics & Weight Training


 

The Most Effective Science-Based PUSH Workout: Chest, Shoulders & Triceps (Science Applied Ep. 1)

Video taken from the channel: Jeff Nippard


 

Day 1: Fitness Blender’s 5 Day Workout Challenge to Burn Fat & Build Lean Muscle

Video taken from the channel: FitnessBlender


Related: The Ultimate Muscle and Strength Workout Not true. This brutal basic 5-day workout routine is the perfect example. Yes, we’ll be training five days per week. This is challenging in and of itself.

But each day’s training is straightforward. There is no BS to baffle you. Just hard work on the basics, and progressive. For the best results, stick to this plan for 6-8 weeks before taking a break. Consistency is key here, so build up momentum with this 5-day workout routine for weight loss and muscle gain.

Once you’ve completed 6-8 weeks of this workout routine, upgrade to this 12-week advanced 12-week mass building transformation workout. 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. 5 workouts weekly with one main muscle group trained at each session.

Cardio to be performed at the end of each workout and once on a non workout day. Push/pull principle will allow muscles additional rest and recovery. Mid to high repetition ranges to ensure full muscle stimulation.

A typical 5 x 5 workout schedule is 3 days week (preferably a day of rest between workouts) Basic 5 x 5 Workout. Below is a basic 5 x 5 workout. There are only 2 workouts, and you’ll be doing the same workout every other workout. So you’ll see Workout A and Workout B below. **In some 5 x 5 programs, you will only do 5. The M-F Workout Routine.

The following workout is meant to be performed Monday through Friday. Each day you will work a different body part. The goal of each workout is to achieve a pump.Get in, stimulate the muscle, get out, and recover. **Do 10 or 12 weighted situps between each set in Weeks 5 and 6, respectively; in Week 7, use a heavy weight and do 6 reps between each set. ***Do 10 or 12 inverted rows between each set in Weeks 5 and 6, respectively, and as many as possible between each set in Week 7; do the prescribed number of stepups per leg. Squat – 3-4 warm-up sets, then 1 set of 20 reps.

Chin-up – 50 total reps in as few sets as possible. If you can’t do a lot of chin-ups, then get stronger. Dip – 5 sets of 10 reps, using additional weight if needed. 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. Strive for an even playing field, and shoot for four to five sets per exercise. That should have you in and out of the gym in about an hour.

Choose a rep range. Traditionally, pure strength training follows a lower rep range of 2-6 reps, while hypertrophy (muscle mass) tends to sit in the 6-12 range.

List of related literature:

To summarize, instead of performing 6 straight reps, you do 6 reps, rest for around 10 seconds, then 2 reps, rest for around 10 seconds, 1 rep, rest for around 5 seconds, and then one more rep to finish.

“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

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

For the next three months or so, I would round out the routine so that the exercises would be better balanced between weak and strong parts.

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

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

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

The second training routine consists of dividing the body into upper and lower portions.

“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

This is also a great routine for intermediate bodybuilders attempting to gain size and strength.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

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

You can divide body parts in a three-day-split routine in a few different ways.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

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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39 comments

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  • 2019, you put this up on FB today, I said I would start Monday as I have my schedule for this week, but could’nt resist. So I will workout through to Sunday now and have Monday off. Not bad for a 61 year old keeping up with Daniel too

  • How do I know approximately how many calories I burned with this workout? I know they have it at the bottom of the screen but is that an approximation of when you do to hard vs low impact modifications?

  • Everybody around me is like ‘have you tried the Chloe Ting 2 week workout already?’, and it was so irritating, that I’ve decided to come back here and do this challenge twice in 2 weeks. And this is nothing against Chloe Ting, only I’ve been with FB for 6 years now, and this 5 day programme is my favourite workout ever and I’ve always had great results with it! Therefore, here I am.:)

  • Anyone know what is Custokebon Secrets about? I hear many people lost crazy amounts of weight with Custokebon Secrets (look on google search engine).

  • For real transformation you need perfect diet plan and training plan. The website called Next Level Diet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • I’v did two weeks and I feel so much good with my body and I think I will choose another challenge to switch into and thank you very much ��❤️❤️❤️❤️

  • as i get stronger in my pull routine, i’m noticing that the area just below the top of the forearms, and the brachialis and that whole area between the biceps and forearms gets fatigued BEFORE i can fatigue the actual muscle i’m trying to focus on. the day after, that whole area is toast but the muscles i were trying to hit aren’t.
    can anyone relate to this?

  • I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from Next Level Diet and followed their tips. Thank you #*Next Level Diet*

  • Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from Next Level Diet contains delicious and nutritionally rich foods your body, brain and heart will love. It’s definitely worth trying.

  • Is Custokebon Secrets effective to lost lots of weight? We have learn many good stuff about Custokebon Secrets (just search it on google).

  • “It’s about working smarter, not harder.”
    does one extra round by mistake at the exact moment
    This always cracks me up, love you guys:D

  • Check out workoutoptimizer.app, it finds the the most condensed workout routine that maximally targets all major muscles in your body

  • Always coming back to this video and to this channel when I can’t be able to go to the gym for some reason, this is old school content that we all love, not talking half of the video, this took effort and it shows, not only it shows but it helps people. Thank you for the good content and for inspiring people.

  • I LOVED thi work out, I only did 23 min because I don’t have dumbbells but I did another workout from another video and I feel awesome

  • holy, first time working out again after a year of stopping, im on 17:30 and my legs are shaking so bad i cant do this part omg 26:00

  • You have made my quarantine easier, both mentally and physically. I’m a recreational swimmer and I have enjoyed your free videos for the past 3 months. I’m considering to stick with your cross training programme once my pool will open. Thanks, your efforts are really appreciated.

  • Since Covid, I incorporated a lot more pf these exercises in my regular workout and I can highly recommend this channel. If you just stumbled on here as I did, stay. It’s well worth your time.

  • REALLY loved this, I did mostly low impact, and used two 1.5l bottles for weights but I was able to do everything and now I feel really good ��

  • Listen to this guy. He wants you to get fit and not be a fanboi for him. I am glad he has so many viewers.

    Great video, nice atmosphere.”No equipment alternatives” is pure nostalgia. I used to do dips on the corner of our kitchen table. I knew most of the stuff in that video but still learned about the leg raising lower back exercise. Thats far superior to what I am currently doing. And I just tried that “reverse pushup” for the upper back where you are lying on the ground, it is great aswell.
    Talking from my own expirience I can agree with everything mentioned, although my routine is slightly different.

  • I’m 16 years old girl 1.71 cm 63 kg actually my height and weight are ok for me but i don’t like the appearance of my body. I am a skinny fat or something like that. My belly and waist are fatty i don’t know which one video to start with?

  • If I get body like this then I would leave this planet straight away. Very huge respect for you manit is so hard to get a body like you. Years of dedication, hardwork, sacrifices and motivation needed in order to achieve this. It is not an easy thing guys. ����������

  • When explaining the bench press you mentioned that there is no upper/ mid/ lower chest and it’s just one pec.. but then right after that at the incline cable row, you’re focusing on the upper chest… what do you mean? Do you mean that for bench press you don’t need to do target individual chest parts?

  • I quit HIIT after the slow burpees. Didn’t do all the strength workouts cause time ran out but the ones I did kicked my ass.

    Workout complete 18.07.2018 6.00 AM.

  • Check out workoutoptimizer.app, it finds the the most condensed workout routine that maximally targets all major muscles in your body

  • It always take me 5 extra minutes to complete the HIIT portion URGHHH. And not because I am so outta breathe, but because my quads start to hurt like somebody hit ’em with a hammer. I mean what’s up with that? I HATE MY LEGS FOR BEING SO WEAKKKKK.

  • All I hear is “science science, science. Science science, correlates, science, RESEARCH RESEARCH RESEARCH!!!!! Activations experts say because of SCIENCE!!!!! ALL HAIL SCIENCE!!!

  • Thanks for the 5-day challenge! Have now been enjoying your workouts since Jan. ’19; this is a great addition to my other fitness activities. I’m a 62-year-old woman, have been fintnessing since age 19, and believe in total body workouts. This, and the addition of intermittent fasting since first of year, I am maintaining a good level of fitness. BTW, your interactions are fine with me; you are a sweet couple who know how to encourage others.

  • I just started going to the gym cause I’m 16 but doing this stuff at home is difficult cause I only have a bench press and 10 pound dumbbells is there anything I can do to get the same type workout like this. Also cause the gym is closed it’s much difficult I just cant wait for them to open so I can do all push pull legs much more easier cause I’ll have the machines I need.

  • Here we go! Start of another 5 day routine! Still feeling sore from the last one:) one rest day yesterday and now my husband and I are back in it

  • PPLRPPL

    Push Day (1)

    Bench Press: 4×4-6reps

    Incline Cable Flye: 3×12-15

    Standing Dumbbell Press: 4×10-12

    [Cable] Egyptian Lat Raise (Cable through the legs): 4×12-15

    Cable Tricep Pressdown (ez cable bar): 4×12-15

    Behind the Head Tricep Extensions (single rope) 2×12

    Static Dumbbell Holds: 2x 60-second holds

    Rope Face Pull: 3×20

    Pull Day (1)

    1-Arm Lat Pull-In: 2×15-20

    Weighted Pullup: 3×6-8

    Meadows Rows: 3×10-12 (use 25’s for better stretch)

    Omni-Grip Lat Pulldown: 3×12-15 (set 1 wide, set 2 closer, set 3 reverse)

    [superset: 2×15-20]

    Rope Facepull

    Reverse PecDeck

    Band Pull Aparts

    [end superset]

    EZ-Bar Standing Bicep Curl: 3×6-8

    Incline Dumbbell Curl: 2×15-20

    Above The Knee Rack Pull: 3×6-8 (can also be performed fresh at the beginning)

    Legs Day (1)

    Squat: 3×4-6

    Romainian Deadlift: 3×6-8 (Jeff prefers Barbell)

    Walking Lunges: 2-3×20 (weighted after bodyweight warmup)

    Single Leg Extensions: 3×10 (feet turned in)

    Single Leg Lying Leg Curl: 3×8+4 reps (toes down 8 reps, toes up last 4 reps)

    Single Leg Press Calf Raise: 3×10-12 (slight knee bend)

    Seated Calf Raise: 3×20

    Push Day (2)

    Overhead Press: 4×6-8

    Close Grip Bench Press: 3×8-10

    Incline Dumbbell Flye: 3×10-12

    [superset: 3×12-15]

    Rope Upright Row

    Band Lateral Raise

    [end superset]

    One-Arm Cable Overhead Tricep Extension: 4×12-15

    Medicine Ball Pushup: 2xRPE 8 (increase reps weekly)

    Pull Day (2)

    LIGHT WARMUP: 1-Arm Lat Pull-In: 2×15-20

    Eccentric-Accentuated Lat Pulldown: 3×8-10

    Chest Supported T-Bar Rows w/ Band: 3×10-12

    Machine High-to-Low Row: 2×12-15

    Kneeling Cable Pull-Over (rope over knee): 3×15-20

    Snatch-Grip Barbell Shrugs: 3×12-15

    Reverse PecDeck Superset: 3×12/12 (standing/leaning in/DELT: 12 reps, standing, slight knee bend/TRAPS: 12 reps)

    Enhanced Eccentric EZ Bar Curl: 3×10-12 (elbows to sides, forearms spread a bit wider)

    Dumbbell Curl Tri-Set: 2×12/10/8 (two sets, each set is reverse grip, then hammer, then supinated)

  • Got the PPL book, currently running through week 2 and thoroughly enjoying it so far. Usually run an upper/lower split 4 days a week so the increased frequency is a really nice change. In a surplus so will hopefully see some nice gains on this program. Think I will run the full body 5 day program after:D

  • there is a price for everything, time is something you can never get back. if you work out to feel better, makes you happier, improves your health so you live longer, that’s fine, but you still have to buy it using your time. Even 30 minutes a day adds up, what are you sacrificing? It might not seem like a lot of time but when you start doing the math its a lot of time. Nothing is free.

  • Starting this tomorrow and I’m actually so excited. Your workout videos are by far the best! Thanks to you i lost 25 kilograms. ��

  • You guys are soooo cute and brilliant. This workout kicked my butt but I LOVED the little sit-down pep talk you gave us at the end. Feels so approachable and human, like you’re speaking to me as a friend, which is what I need at the end of a crazy workout on a tough day. THANK YOU for being you and for offering these amazing workouts.

  • When I arch that much, I get cramp in my legs, thus I bench with minimal arch.
    I’ve also found incline press has had a better effect on the growth of my chest.
    Also has anybody else used the assisted dip machine, where you up the weight and push the pad down while gripping the sides of the pad for inner chest and triceps push down, I find it REALLY works, give it a try.

  • Крутое видео, в одном месте весь набор упражнений от легкой до более продвинутой версии…. до этого пересмотрел с десяток где то одни то другие но не вместе все сразу) лайкос

  • maybe the best calisthenics video on youtube. Just one question, should i do sets till faillure or to maybe slow down reps and perform in prescribed repetions? I have already made few proggressions and i have i doubt what to do next. Or to lower rest period and do slower movement? Thanks for the most inspiring calisthenics video!

  • Instead of doing push pull and legs, I do push and pull with legs added on both workouts. I do two push and two pull a week. Can someone tell me if this is a decent schedule
    (16 years old)

  • I did it! Omg
    I felt like giving up in the middle but I’m glad lift exercises came after.

    I did the easy version and sometimes the hardest ver.

    I’m still proud of myself��