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Jan 17, 2020 · 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.
- Josh England
- Monday: Back Workout. Deadlift 4 6 Lat Pull Down Dumbbell Row 8-12 Hammer Strength Machine Row 10 One Arm Cable Row 3 12 6. Straight Arm Cable Pull Down.
- Tuesday: Chest & Abs Workout. Incline Bench Press 4 6 Decline Bench Press Machine Bench Press 3 6-12 Machine Fly 12-15 Push Ups.
- Wednesday: Legs Workout. Barbell Back Squat 5 6 Romanian Deadlift Leg Press 3 10-15 Leg Curl 12-15 Walking Lunge 15 Each 6. Smith Machine Calf Raise.
- Thursday: Shoulders & Abs Workout. Military Press 4 6 Lateral Raise Reverse Machine Fly 8-12 Machine Shoulder Press 3 6-10 Barbell Shrugs.
- What About Ab/Core Exercises?
- Alternative Exercises
- Is The 5-Day Body Part Split Right For You?
- Is The 5-Day Ulppl Split Right For You?
- Separate The Muscle Groups Strategically
- Choose Exercises Strategically
- Use Multiple Rep Ranges
- Rest Time
- Progressive Overload
- Periodization
You probably noticed there are no core-specific exercises in the bro split above. It's important to note that your core will be worked with the big compound lifts. However, doing a little extra core work is great and often undervalued. For core workouts, try to do 1-2 per week. They can be done after any training day or whenever you feel like it du...
The above bro split workout plan is designed to targets all of your primary muscles in full and from all angles. However, if you find yourself more comfortable with different exercises or variation (i.e. Front Squats vs Back Squats), then choose whatever works for your fitness level, mobility, preferences or weak areas, and the equipment available ...
Pros: 1. Simplicity.A 5 day bro split is very easy to program as the focus is only on one area of the body per session. With full body, upper/lower, or PPL splits, it can be hard to create a workout that targets each muscle group enough. With bro splits, you are guaranteed to hit the targeted area/muscle group with enough volume. 2. Recovery.Your m...
Pros: 1. Frequency.You will hit your muscles more frequently, which many studies show to be best for hypertrophy. You also can keep your frequency of workouts at 5 days a week, which is great for people who love to workout. 2. Supersets. Great for supersetsbecause you can hit opposing muscles. For example, on upper body days, you can do push and pu...
Avoid doing pushing muscle groups and pulling muscle groups back to back. For example, you don’t want to do Chest on Day 1 and then Shoulders on Day 2. Separate the days by opposing muscle groups. This is why we’ve structured the weekly routine in that way.
You don’t need to do every single exercise you know on any given day. Choose 5-6 exercises that complement each other (not repeat one another), meaning they target the same muscle group or body area but in a different way. It’s all about angles and training variables. For example, doing a flat barbell bench press and then a flat dumbbell bench pres...
You’ll notice that the program has various rep rangesdepending on the exercise at hand. Reps can range anywhere from 1-15 for building muscle and strength, and it really depends on the exercise and how far you are into your workout. Generally speaking, you should put the big compound lifts at the beginning of your workout when your strength levels ...
I recommend 60-90 seconds of rest between sets. This should be enough time to let your muscle recover for the next set yet not get cold. If you are doing very heavy weight and big compound movements, you may need a little more time between sets and that’s perfectly fine. Just make sure you are not resting to the point where your muscles get cold. Y...
Progressive overload involves gradually increasing the intensity of your workouts over the course of your training period. Without doing this, you won’t be able to continue to build muscle or strength because your muscles will no longer be adequately stressed to continue adapting. Progressive Overload Methods Include: 1. Increase weight load 2. Inc...
Follow a program closely for 4-12 weeks so you can actually make progress, but after that training cycle is up, change up your routine. For most people, the point of diminishing returns is around 8 weeks, so to avoid that, you need to use periodization. Essentially, after every training cycle, you take a week or so to deloador completely rest and t...
Dec 21, 2023 · 5-Day Workout Split #1 – The Body Part Split. This is the simplest way to do a five-way workout split. Just divide your body into five muscle groups and train one per workout. Note the order of the workouts; similar muscle groups are kept far apart to allow for optimal recovery.
- 20 min
- nSuns 5/3/1 5-Day Version. Experience level: late novice-intermediate. Program goals: build strength, adapt to high volumes, improve powerlifting performance.
- GZCL UHF+ 5-Day Split. Experience level: beginner-intermediate. Program goals: powerlifting, strength, increase heavy single-rep lifts.
- Starscream 5-Day Hypertrophy Split. Experience level: intermediate. Program goals: hypertrophy. Program length: 12 weeks.
- Brendan Tietz Sub Max DUP 5-Day Powerlifting Program. Experience level: intermediate. Program goals: build strength, off-season powerlifting program.
Mar 29, 2021 · Rules of the Five-Day Split. 1. Make Sure It Matches Your Experience Level. A five-day split isn't a protocol for most beginners to jump right into. If you're only a year or two into lifting, you need to gradually increase training volume over time. In that case, beginner-focused workouts are your best bet.
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Nov 15, 2020 · For example, with a push/pull/legs split, you’re training all of the upper body “pushing” muscles (chest, shoulders, triceps) and “pulling” muscles (back/biceps/rear delts) in their own individual workouts. But with a typical 5-day split, you often have schedules like chest on Monday, shoulders on Tuesday, biceps/triceps on Wednesday ...
