There are numerous options for what a five-day fitness schedule might include. However, picking one muscle daily and working that muscle 6–8 times per day is typical.
This exercise is well-liked because it gives you more recovery time between training each muscle group than a full-body exercise routine.
It often results in more effective workouts. For example, when performing a full body workout, the muscles you work on first are exercised more effectively than the ones you save for the conclusion of the activity.
As a result of tiredness, your body will unavoidably be worn out when you complete your workout. So, most likely, you want to discontinue the situation quickly.
You may give each muscle group your undivided attention when performing a five-day split targeting one muscle group at a time. In addition, since exercising each muscle once weekly, you can also train more intensely.
One of the factors contributing to the five-day split’s popularity among bodybuilders is a higher level of intensity. Muscle growth happens more quickly when you can work out more intensely and with greater weights. Then, finally, you can start to see the outcomes you are after.
Use this brutally efficient strength training regimen to transform how you feel, look, and perform thoroughly.
Working out in the gym to have a solid and athletic body would be best. However, beginners can make gains by visiting the weight room a few times a week because they are so deconditioned that almost any form of exercise will enhance their appearance.
It would be great if you had much more of a stimulus to push the limits of leanness and bulk increase. The following training principles have evolved into your gold standard for gains as you’re already on your path to developing a muscular frame.
- Intensity
- Volume
- Frequency
There is a boundary to how much intensity and volume you can fit into a workout before becoming overly exhausted. Set after set of high weights can eventually wear you out, even if you’re an expert lifter with fine-tuned form.
Your workouts would become less effective due to the severe soreness, and you would soon become exhausted and beat up.
Five Days Divided
Aim for at least 60 seconds between exercises and 20 seconds between sets during every workout.
Day 1: Legs/Abs
10 minutes of running, followed by gentle stretches, serve as the warm-up
Barbell 5 repetitions, three sets of squats
12 repetitions, three sets of hamstring curls
15 reps, two sets of goblet squats
12 repetitions, four sets of leg presses
Wounded Calf Leg raises: 20 repetitions each, two sets
Deadlifts with a kettlebell: 10 repetitions, three sets
Abs:
15 sit-ups, two sets.
Leg Lifts While Lying: 10 repetitions, two sets
Crunches on a bicycle: 30 reps, two sets
5 reps, three sets of V-ups
Day 2: Chest
5 minutes of rowing on a machine to warm up.
8 repetitions, four sets of flat bench press with a barbell
Kettlebell Chest Fly: 6 repetitions per arm, two sets
10 repetitions, three sets of dumbbell chest presses
20 reps, three sets of pushups
Cable 20 repetitions across three sets
12 repetitions, three sets on the pec machine
Barbell Press with Low Angle: 5 Reps, 3 Sets
Machine 12 reps, three sets of chest press.
Day 3: Back/Abs
5 minutes of stair machine warm-up
Pullups: 8 reps, 3 sets of assisted pullups.
Barbell bent-over rows: 12 repetitions, three sets
Direct-arm cable Pullups: 12 repetitions, three sets
Sitting Cable Row: 12 repetitions, three sets
Dumbbell Row with One Arm: 15 reps on each side, two reps
Abs:
30 per side for the side plank.
20 reps, two sets of reverse crunches
45 seconds for flutter kicks
The sprinter crunches eight repetitions on each side, twice.
Day 4: Shoulder/Abs
5 minutes of machine rowing as a warm-up
Standing Barbell Row: 10 repetitions, three sets
12 reps of the dumbbell shoulder press
8 repetitions on each side, two sets, for the dumbbell lateral raise
Dumbbell 15 reps, three sets of shrugs
Individual Lateral Cable Raise 8 repetitions on each side, three sets.
Dumbbell 10 repetitions, three sets of the Arnold Press
Abs:
30 crunches in two sets of two.
Leg Raises While Lying: 10 Reps, 2 Sets
30 heel touches, two sets
Russian twists with weights: 40 repetitions, two sets
Day 5: Arms
10 repetitions, four sets of standing hammer curls
20 reps, two sets of tricep extensions
12 repetitions, three sets of skull crushers
3 repetitions, five sets of preacher curls
12 reps, two sets of tricep dips
Curls with a barbell: 12 reps, three sets
Bench Press with a Close Grip: 10 repetitions, three sets
Dumbbell curls in alternation: 8 repetitions each arm, three sets
It’s crucial to remember that you shouldn’t exercise for five days in a row but instead should give yourself rest days because your body requires some downtime to recover after a strenuous workout.
You can maintain the same levels of effort and avoid injury by taking some time to recover. The efficient way to get the best out of this workout is to complete each set at the heaviest weight you can do without endangering your safety.
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