noir Build muscle Gym: Bodybuilding workout : 5 Days a week Build muscle Gym Build muscle Gym: Bodybuilding workout : 5 Days a week

Bodybuilding workout : 5 Days a week


     5 Day Workout Routine per week

The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one bodypart per day for a duration of 5 days. There are two main advantages to using this type of routine.

Firstly, you can train the body part with all out effort and intensity. You don't have to worry about training two or more body parts per session.

Also, this type of program will allow for additional training volume (more sets and exercises).

Secondly, it will allow for a longer period of rest. Training one body part per week will allow maximum rest and recuperation periods.

By increasing the overall intensity of the program it will be necessary to increase the rest and recuperation periods (which this program does).

Based on the volume of this type of routine, it is recommended that only advanced trainers use this type of program.

Here is The Training Sequence :

Day 1 : Legs
Day 2 : Chest / Abs
Day 3 : Back
Day 4 : Shoulders / Abs
Day 5 : Biceps / Triceps
Day 6 : Rest (Cardio Optional)
Day 7 : Rest

Let's Take a Look at The workout :

-Workout Points :

a-Duration : 5 to 6 weeks

b-Goal : Increase muscle mass by allowing maximum recuperation for each body part.

c-Method :

- 5 workouts weekly

- 1 body part trained at each workout

- Several exercises per body part

- Holistic repetition ranges

- low, medium and high repetition range

- Spill over routine set up. Each body part is worked once directly, once indirectly

- Variable rest periods

- matching repetition scheme

- Cardio work at the end of each workout

- 20-25 minutes of medium intensity  

d-Notes :

You can either use two or one days rest at the end of the training sequence. I recommend two at first and as you progress, try using one day. However, you will have to "play it by ear" and listen to your body.
Weight Increments: Try and add heavier weight to each progressive set (pyramid style).

Once you are able to complete all repetitions on your last set (unassisted), increase the weight by 10% to 15% for your next workout for the same exercise.

Rest: As indicated below, rest the recommended time in between sets. Once an exercise is complete, immediately set up and perform the next exercise.

                                                   The Workout

Try and give this routine at least 5 weeks. If you find its working, stay with the program until it stops working.

                                                                         Soon 5 day beginner program