Best 5-Day Workout Split for Muscle Growth 2021| split workout day

 

The Best 5-Day Workout Split for Muscle Growth


Rules for a Five-Day Split, 5-Day Muscle & Strength Workout Weekly Schedule In bodybuilding culture, a 5-day split is often referred to as a brow split. What is a 5-Day Workout Split? . a five day split is a type of bodybuilding workout where you train five days per week, a 5 day workout split involves training different muscle groups in each workout session.

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The Best 5-Day Workout Split for Muscle Growth 2021| split workout day





after training with a three or four day workout split for one to two year consistently you may have hit yet another frustrating plateau you put on a bit of muscle.


 and lost some belly fat but there's a lot more to be desired and of course those sweet days of new begins in which you add 10 pounds to the bravery week.


 and rapidly see changes in the mirror are long gone fortunately there's a simple way to get through this roadblock and that's by increasing training volume.


 and incorporating advanced forms of periodization do this wrong however and you'll be putting yourself at risk of under recovery rendering all your hard work useless.

i'm going to break down the best 5 day split for muscle growth and share a fool proof template that you can follow by the end of this video you'll have aproven science-based routine.


 you can start doing today to bust through frustrating plateaus and gain muscle fast without mindlessly doing extra work with no gains to show for it first 


let's discuss what needs to change as you become more advanced a three to four day workout split may be great at first


 but if you want to continue gaining muscle your workout volume needs to increase over time just take a look at this graph from the muscle


 and strength pyramids according to research there's a dose response relationship between volume and muscle hypertrophy in other words the more work you perform in the gym the more muscle


 you'll build at least to a degree you see there will be a point of diminishing returns and even worse a point at which you'll start to regress


 that's because there 'san interplay between two things volume and fatigue as you perform more volume fatigue also increases


 if the time you spend away from the gym doesn't wipe out your fatigue in order to allow a full recovery you'll only wear your body down further according to the fitness fatigue model the higher


 your fatigue gets the worse your performance becomes thus your fitness which is basically your progress decreases 


i carefully designed this workout split to increase your training volume while also optimizing recovery so you manage your fatigue


and experience moth and steady progress so now the question becomes what workout split will be following five days a week for maximum results


 i recommend the upper lower push-pull legs routine this workout split will look something like this as you can see the upper and lower body training service strength days will focus more on lower volume and heavier weight of course this style of training will build muscle


 but more importantly it'll help you get stronger and increase training volume the push pull leg days will split your muscles into the pushing muscles chests holders and triceps the pulling muscles back biceps


 and rear deltas in the legs or lower body quads hamstrings and gluteus these days will focus more on hypertrophy so you'll be training in 8 to 15 rep range using moderate loads


 that means more volume and also more metabolic stress as i've discussed in other videos that means more of a pump a mechanism through which our muscles grow 


this split also allows you to hit every muscle two times per week which according to dr brad schoen feld's research is necessary for optimal results you may have also noticed lower body days have been split between quad focused and hamstring focused the reason is simple upper body muscles 


are already split into push and pull days but the lower body days both include all lower body muscles by prioritizing different muscles and distributing volume differently it allows us to manage fatigue now that you understand why this program works let's jump into the actual workout


 i've included only the first two primary exercises allowing you to fill in the rest of the specifics according to your personal goals and needs based on hypertrophy expert advice from show un failed ogborn 


and Krieger recommend you distribute 10 to 20 sets per muscle per week across your exercises the specifics depend on individual factors 


but even then they will still need to change over time day one upper body strength for this workout you'll alternate between pushing and pulling exercises to allow the opposing muscle group to recover a vertical press is any exercise where you're pressing the weight over your head think shoulder press


 while a vertical pull is any exercise where you're pulling the weight down toward your body for strength days like these we'll focus on heavier loads where we train in the lower rep ranges 


such as 5x54x6 or 4x7 especially for the first two exercises day two lower body strength quad focus because it's a strength day we'll beper forming fewer total exercises we should also be


 compensating for the lower reps by prescribing a higher number of set sand as a quad focus day we prioritize the quad exercises by placing them atthe beginning of the workout performing more total volume


 than the hip hinge which hits more of the hamstrings and glutes day three push hypertrophy for our hypertrophy days we'll likely be doing something like three or four sets per exercise with anywhere from eight to fifteen reps per set if you noticed 


i started this workout with an inclined barbell bench press because the previous time you hit your chest in this split it was with a flat bench press that said feel free to begin the workout with a horizontal press of your choice day four pull hypertrophy 


if you can perform a minimum of eight pull-ups feel free to substitute them with an assisted variation or simply perform a vertical pull like the lat pull down instead


 as you can see our pull workout will consist of more horizontal pulls and far less vertical pulling exercises the reason for this is simple contrary to popular belief horizontal pulls like barbell rows hit


 the lats almost as well as vertical pulls like pull-ups and lat pull-down snot only that but they also have the extra benefit of hitting your highly neglected upper back muscles day five legs hypertrophy hamstring focus for the fifth day of the split 


let's walk through it step by step so you get a better idea of how the workout will go exercise number one deadlift 4x6although this is technically a hypertrophy day the deadlift is an exercise 


you don't want to perform for more than eight reps in a single set that's because it's very likely for muscles in your back to fatigue increasing the risk of injury exercise number two walking lunges with long strides four by Tenby taking long strides you limit knee travel and focus more on the range of motion of the hips


 which means you'll feel a major stretch in the glutes and hamstrings while we could go with a squat variation we're doing a lunge exercise


 because one the squat is extremely fatiguing especially when done after the deadlift and two single leg variations like the rearfoot elevated split squat have been  shown to be as effective 


as squats for strength and athletic performance exercise number three leg curl 3x12 the hamstrings are notorious for having relatively low max


 recoverable volume mr v that means that most guys can't recover from too much training one reason is that doing deadlifts and Romanian

 deadlifts


for example caused a significant stretch of the hamstrings under load which means a lot of muscle damage after heavy movements 


like deadlifts in this workout it makes sense to use a less fatiguing exercise while still adding some hamstring volume a leg curl variation is perfect and according to research this exercise activates your hamstrings


 far more than any other leg movements including the squat exercise number four hack squat


 3x12hack squats are basically a feet forward squat they allow you to hit the quads with a squat variant without the low back fatigue surprisingly egg research showed that hack squats hit the quads


 better than other quad dominant exercises including the squat exercise number five standing cal fraises 4x15the calves are composed of two major muscle groups the gas trocnemiusand the soleus 


since the gastrocnemius crosses the ankle and the knee it gets stretched when your knee is bent which puts you in a state of active in sufficiency 


that's why the soleus takes over when doing seated calf raises in other words if you want to build bigger calves focus on standing calf variations where your legs are straight


 and last but not least no workout is complete without progression for this workout we have two progression schemes we'll use scheme one linear periodization for the primary exercises 


in each workout we'll use linear periodization this involves adding weight each week but also removing one rep the purpose of dropping one rep is basically to leave room to lift heavier and push for strength gains after a four week block


 you can restart the rep scheme this time however with as lightly heavier load scheme number two double progression the second progression scheme is for all secondary exercises the way it works is quite simple if the workout prescribes a rep range of 8 to10your goal is to complete


 each set for 10reps in other words the only time you'll increase the weight is once you're able to complete each set for the maximum number of reps


 so there you have it the best five day split for muscle growth just remember you'll need to tailor the volume to fit your needs so start on the low end and work your way up from


 if you haven't already make sure you subscribe for more post and don't forget so you don't miss the next one peace you.


5 Day Muscle & Strength Workout Weekly Schedule


  1. Monday: Upper Body Strength workout 
  2. Tuesday: Lower Body Strength Workout
  3. Wednesday: "OFF"
  4. Thursday: Back/Shoulders Size workout
  5. Friday: Chest/Arms Size workout
  6. Saturday: Legs Size workout 
  7. Sunday: OFF


Monday: Strength Workout For Upper Body 


Exercise

Sets

Reps

1. Weighted Wide Grip Pull Ups

2-3

4-6

2. Bent Over Barbell Row

4-5

4-6

3. Narrow Grip T-Bar Row

2-3

4-6

4. Standing Overhead Barbell Press

4-5

4-6

5. Incline Dumbbell Bench Press

4-5

4-6

6. Weighted Dips

2-3

4-6

7. EZ Bar Skullcrusher

2-3

4-6

8. EZ Bar Bicep Curls

2-3

4-6



Rest : 2 mint between sets.

Tuesday: Strength Workout for Lower Body 

 

Exercise

Sets

Reps

1. Squats

4-5

4-6

2. Hack Squats

2-3

4-6

3. Deadlifts

4-5

4-6

4. Lying Leg Curls

2-3

4-6

5. Standing Calf Raise

4-5

4-6

6. Seated Calf Raise

2-3

4-6

Rest : 2 mint between sets.

Thursday: Back / Shoulders Size Workouts


Exercise

Sets

Reps

Wide Grip Pull Down

4-5

8-12

Narrow Grip Pull Down

4-5

8-12

Chest Supported Machine Row

4-5

8-12

Narrow Grip Low Pulley Cable Row

2-3

8-12

Straight Arm Rope Pull Down

2-3

8-12

Lower Back Hyperextensions

2-3

8-12

Dumbbell Shoulder Press

4-5

8-12

Standing Dumbbell Side Lateral Raise

2-3

8-12

Standing EZ Bar Front Raise

2-3

8-12

Dumbbell Rear Delt Lateral Raise

2-3

8-12

Cable EZ Bar Upright Row

2-3

8-12

Rope Face Pull

2-3

8-12



Friday: Chest / Arms Size Workout


Exercise

Sets

Reps

Incline Barbell Bench Press

4-5

8-12

Flat Machine Chest Press

2-3

8-12

Incline Dumbbell Fly

2-3

8-12

Cable Crossover

2-3

8-12

Narrow Grip Bench Press

2-3

8-12

Seated Overhead EZ Bar Tricep Extension

2-3

8-12

Single Arm Cable Press Down

2-3

8-12

EZ Bar Preacher Curl

2-3

8-12

Standing Alternating Dumbbell Hammer Curl

2-3

8-12

High Pulley Single Arm Bicep Curl

2-3

8-12




Saturday: Legs Size Workouts


Exercise

Sets

Reps

Seated Hamstring Curl

4-5

8-12

Leg Extension

4-5

8-12

Front Squat

4-5

8-12

Leg Press

4-5

8-12

Barbell Walking Lunge

4-5

8-12 Each

Abductor Machine

2-3

8-12

Adductor Machine

2-3

8-12

Glute Kick Backs

2-3

8-12 Each

Donkey Calf Raise

4-5

8-12

Seated Calf Raise

4-5

8-12

Single Leg Calf Press

4-5

8-12 Each







What is a 5 Day Split and Why is it Useful?

In general, a split is a workout routine that targets specific muscle groups on specific days. There is a 2-day split that targets the upper and lower body on two separate days.


The three-day split targets "push", "pull", and leg-related movements on three different days. The four-day split usually includes a back, chest, shoulder, and leg day.


And the 5 day division generally follows this format; Chest, legs, arms, shoulders, back.


The 5-day workout split is great because it targets each muscle group optimally. For example, the pectoral muscle develops most rapidly when targeted for an hour every 5-6 days. The biceps and triceps muscles are very small and take less time to recover. Thus, it is best to target them twice a week (Charlebois, 2007). All this is not possible with only 2 or 3 day division.


Building a proper split is complicated and I see many lifters do it the wrong way. When you are in the gym 5 days a week, you need to make sure that what you are doing is efficient. Working out for an hour a day, 5 days a week, is a huge investment of time.


In this article, I will show how to create the best 5 day workout routine to get ripped. A perfect 5-day split considers more than just what part of the body it hits each day. It considers what specific workouts are performed each day, the amount of sets and repetitions, and even the length workout.

What Is the Best 5 Day Workout Routine to Get Ripped?

Here is an overview of the 5-day workout routine that we will be discussing. For specific workouts, please check out the section below titled “The Completed Version!”.

  • Chest + (Light) Triceps
  • Back + (Light) Biceps
  • Rest (Core Workout- optional)
  • Shoulders + (Heavy) Triceps
  • Legs + (Heavy) Biceps
  • Rest (Light Core Workout)



For each day, trainees should use 4-5 exercises with two main exercises and 2-3 accessory exercises.

Things to keep in mind during the workout:

  • Lift each rep as quickly as otherwise noted.
  • Recovery between exercises should be set in the 60s-90s.
  • Because a 5-day split can fatigue a muscle group relatively quickly, consume BCAAs and recovery shakes to replenish the body's glycogen supply during mid-workout.
  • It's best to lift a lighter load and handle than you can cheat. "Leave your ego in the locker room."
  • Make sure the rep is done with full ROM unless told otherwise.


video resource by youtube channel

Massive Iron - Steve Shaw

                                     

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