Hey guys, for the hardcore among you, I thought I’d add a nice 5-day split that you can follow. If you have reasonable weightlifting experience, this will be ideal for increasing the results you are currently getting. I personally used to do this workout, however right now I’m doing Elliot Hulse and Mike Westerdal’s famous Lean Hybrid Muscle system.
Here it is:
5 DAY SPLIT
monday – chest
Heavy flat bench press – 5×5 reps
Incline Dumbbell Press – 3×12 reps
Decline dumbbell press – 3×12 reps
Cable flyes – 3×15 reps
Tuesday – Legacy
Heavy squats – 5×5 reps
Leg Curls – 3×10 – 12 reps
Leg extensions – 3×10 – 12 reps
Stiff-legged deadlifts – 3×10 reps
wednesday – arms
Close Grip Bench Press – 3×12 reps
barbell curls – 3×12 reps
skull crushers – 3×10 reps
Incline Dumbbell Hammer Curl – 3×12 reps
triceps curls – 3×12 reps
Controlled Negative Dumbbell Concentration Curl – 3×10 reps
thursday – shoulders
Seated Barbell Shoulder Press – 5×5 reps
Dumbbell Front Raise – 3×10 reps
Dumbbell Lateral Raise – 3×10 reps
Rear Raise (Reverse Pec Decline) – 3×10 reps
shrugs – 2×25 reps
friday – come back
Deadlift – 5×5 reps
pull – downs – chin ups – 3×12 reps
single arm dumbbell rows – 3×10 reps
face pullovers – 3×12 reps
AS MUCH AS:
Calf Raise – Tuesday and Friday
Abdominals – Monday and Thursday
Cardio: certainly on the weekend, but also any other day, it’s great
There you have it, a great and easy to follow 5 day split program! The idea behind this is that you train each and every muscle equally and you train them hard! The structure of the workouts is such that you should not be too exhausted to complete the next workout. In theory, you should be able to continue doing this 5-day split for weeks. However, some inexperienced bodybuilders and trainees experience severe pain after hard training. This is not a cause for concern, it just means that your muscles have had to work much harder than usual. The normal period of pain is 3 days after training. When you start to become more regular in your workouts, this soreness will subside and subside to the point where you have no muscle soreness after working out and therefore you will be able to train harder and experience more growth.
Hopefully you should experience extreme muscle growth from this workout routine, however we are all different and we definitely do not promise that every person who does this will be 100% successful, we are just doing what we believe to be true and cash.
