With so many options available for workout splits there is always going to be a debate about whether one split is better than the other. But not all splits are created equally. Some seem to incorporate too much work without proper rest time while others do the exact contrary. But after a lot of research we think that this split is the best.
Please note: 5 - Day Splits are meant as intermediate to advanced training. People who are still in the beginner phases should not grab this program and jump right in thanks to your bodies will not be ready for it.
Mass Building 5 - Day Split
• Day 1 - Chest / Triceps
• Day 2 - Quads / Hamstrings
• Day 3 - Rest
• Day 4 - Shoulders / Calves / Abs
• Day 5 - Back / Biceps
• Day 6 - Rest
• Day 7 - Cardio / Abs
All workouts ( drop Day 7 ) should interject 15 minutes of light cardio to snug the body up. The workout celebration should only last 45 minutes followed by 5 - 10 minutes of stretching. You should aim to rest only about a minute or so between sets and use rep counts in the 6 - 10 range. Sets should be in the 3 to 5 range depending on how many sets you need to get to your maximum weight for 6 reps.
Reasoning
Now let ' s get down to the justification portion of why the split is set - up this way. Much speaking if you are looking at a 5 day training split you are very downbeat about your training. So you have the time and want to be in the gym this much. As this program is built around mass building we are aiming for solid days of rest and more limited cardiovascular work. But the rest days are crucial to set out that the central nervous system gets a full rest.
• We start Day 1 with the standard Chest and Triceps. Everyone likes working chest, even on a Monday so this is always a great day to start the life span.
The target should be on big compound exercises like the Bench Press and Dips along with Dumbbell Flyes and Lying Tricep Extensions.
• Day 2 is going to be Quads and Hamstrings centered around Squats. We will also do Leg Presses and Leg Extensions for the quads before doing Stiff - Legged Deadlifts and Hamstring Curls to effect off the workout.
• Day 3 is rest due to after big idea big muscles like legs we need to take it easy. The only thing you should do today is stretch, eat, and rest.
• Day 4 is Shoulders, Calves, and Abs. We will heart on those cannonballs with Dumbbell Shoulder Presses, Barbell Conscientious Rows, Side Laterals, and Build Laterals. Calves should be blasted with Standing Lad Raises, Seated Baby Raises, and Mismated - Leg Dumbbell Child Raises. For Abs just do common machine crunches to the splendor and sides along with leg - raises.
• Day 5 is the always fun Back and Biceps. Again we go big with Dead Lifts to start. That is followed by Chin - ups, and then Single Dumbbell Rows. Biceps are blasted wittily with Barbell Curls and Alternating Dumbbell Curls. Specific forearm work isn ' t very necessary if you don ' t use straps for back work.
• Day 6 is rest after working the back and doing Dead lifts. The only thing you should do today is stretch, eat, and rest.
• Day 7 is Cardio and Abs. You should aim for 60 minutes of solid weight loss cardio. Make rank to stretch out afterwards. For Ab work core on 3 - 4 good core exercises.
This is a basic program focusing on big exercises and mass. There are fewer exercises since your energy is going to be focused on lifting as much weight as possible. The rest days are staggered to concede a full day after the big exercises that stress the whole body so much. If you think you are ready, then jump on this split and build some solid mass.
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