[PDF] 5 day bodybuilding workout routine

Why Follow A Five-Day Split?

When you're only training 3-4 days a week or full-body or upper/lower splits, you usually can't do 4 or 5 exercises for each muscle group—not unless you have all day to spend in the gym, anyway. But following a five-day split allows you to combine several exercises to blast your target muscle groups from a variety of angles. It also allows you more...

Rules of The Five-Day Split

1. Make Sure It Matches Your Experience Level

Five-Day Split Program 1: Five ON, Two Off

This one is popular with trainers who want their weekends off. But that comes at a cost! You'll have to be committed to training before or after work or school, and be fully prepared to optimize your muscle recovery post-training so you're ready to go again within 24 hours. The upside, however, is you have your weekends to rest up and recover so yo...

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What is the best 5 day bodybuilding workout split?

The best 5 day bodybuilding workout split is the tried and true “ Bro Split ” or the less talked about Upper Lower Push Pull Leg Split. The one you should choose depends on your fitness goals.

Does a 5-day workout plan really work?

Studies show that after training a muscle for the second time in a week, the muscle growth response tapers off . With a 5-day workout plan there’s just no way you can train a muscle every workout – it just has no value… and it’ll soon push you into an overtrained state where strength, mass and health start to deteriorate.

What exercises should be included in a bodyweight 5 day training plan?

Here are the best exercises to include in a bodyweight 5 day training plan: All Push Up Variations, Parallel Dips (lean upper body slightly forward) Just because you are doing bodyweight exercises doesn’t mean you will be doing more total exercises per workout, but you may need to do more volume.

How to train 5 days a week?

If you want to train 5 days a week, then you should follow one of the 5 day workout split options because they are structured in a way that allows you to workout at this weekly frequency without overtraining. A systematic approach is important to ensure good recovery. By separating your body parts into different days, you can train more frequently.

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arnoldblueprint_mass_phaseone

Cross the workout off as you complete them and track your own progress. Page 5. ARNOLD BLUEPRINT: MASS PHASE 1



size - shortcut

If you cannot complete 20 reps do as many as you can tring to get as close to 20 reps as possible. SHORTCUT TO SIZE. WORKOUT PROGRAM. Page 4. WWW.BODYBUILDING.



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SEt/rEPS. trAining tiP. SuperSet. Squats. 5 x 12. Leg Press. 5 x 12. SuperSet In Phase 1 you will take 3 full days off and focus on recovery.



DUMBBELL ONLY WORKOUT: 5 DAY DUMBBELL WORKOUT SPLIT

This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! Link to 



SAMPLE MEAL PLAN - 3000 CALORIES

SAMPLE MEAL PLAN - 3000 CALORIES. BREAKFAST 5. 72. 2/3 CUP UNCOOKED OATS ... MID DAY. PROTEIN. CARBOHYDRATES. FAT. CALORIES. 5 OZ CHICKEN. 44. 0. 5.



upper/lower 4 day gym bodybuilding split workout

Day 1. Exercise. Sets. Reps. Upper Body *3 sec negative. Day 5. Exercise. Sets. Reps. Lower Body ... workouts/upper-lower-4-day-gym-bodybuilding-workout.



SAMPLE MEAL PLAN - 2500 CALORIES

BODYBUILDING.COM/BEGINNERSGUIDE. SAMPLE MEAL PLAN - 2500 CALORIES. BREAKFAST MID DAY. PROTEIN. CARBOHYDRATES. FAT. CALORIES. 5 OZ CHICKEN. 44. 0. 5.



CUT SHRED TONE & DEFINE 21 DAYS ASHLEY CONRAD

CLUTCH. STRONGLY RECOMMENDS THAT YOU CONSULT WITH YOUR. PHYSICIAN BEFORE BEGINNING ANY TRAINING AND NUTRITION. PROGRAM AND THAT YOU PERFORM EXERCISES UNDER THE.



SAMPLE MEAL PLAN - 2000 CALORIES

BODYBUILDING.COM/BEGINNERSGUIDE. SAMPLE MEAL PLAN - 2000 CALORIES. BREAKFAST. PROTEIN 5. 45. TOTAL. 41. 38. 10. 417. MID DAY. PROTEIN. CARBOHYDRATES.



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“Peak Week” because bodybuilders will implement various strategies in an attempt to 3rd day out – Can do 5th day out weight routine without leg training ...