5 day Split workout plan

Do you want to gain muscle size or you want to have a shredded body? You cannot achieve your fitness targets in a nick of time. Muscle building has always been an uphill task that requires years of determination and hard work. We bring you much closer to your targets by brining “A five day Split Workout Regime”.

It is the most commonly accepted training regime that has been followed by renowned body builders. It allows the fitness athletes the opportunity to have sufficient recoverywhile having intense workout at the same time. As one muscle group is only being trained once a week therefore it also discourages fatigue. The said mechanism is also a motivational booster for all of its users and you are not spending excessive time in the gym.

However, it is important to note that your training plan varies according to Body Anatomy and Body Mass Index (“BMI”). The work regime would brief you about the nature of exercises, number of set and number of repetitions etc.

Split Workout an Easy Way:

The five day split workout effectively balances your training with allowing enough time for muscle recovery. The routine is designed in a manner that on the one hand it allows intense training whereas on the other provides you sufficient time for recovery. A split training program concentrates on a single muscle in a day instead of combining all muscle groups. This methodology has been designed to give each muscle group proper attention and time to recover.

Advantages of Split Workout

 

  • Split workout acts a dual sword that allows you to have intense workout and simultaneously provides you sufficient time to recover. The exercise routine has been designed in manner that that you concentrate on one or two muscle groups with heavier weights and more sets. It allows you to have a much more concentrated effort in strengthening and gaining your muscle size. Furthermore, it also provides a customized workout routine ranging from 2-5 days.
  • Recovery is an integral part of split training program. Your muscle growth contracts if we don’t allow it to have a proper rest time. Split training follows footsteps of the American Council of Sports Medicine Guidelines. The said guidelines require you to rest for at least 48 hours in between any resistance training for a major muscle group.
  • High intensity workout brings in fatigue to muscle group that stimulates muscle repair and growth. It is quite a productive way to grow your muscle mass.
  • Shorter workout leads to more intense, focused and efficient workout methodologies. It is the most accepted principle that can ensure rapid muscle growth through more concentrated and intense training. It also helps in offering more variations of exercises for a particular muscle group that have a positive impact on the same. The maximum of single day training goes up to 40 to 50 minutes that basically discourages overtraining.

Devising a Split Program:

  1. Fitness History

It is one the foremost factor in taking a first step towards Split Training Regime. As for beginners it important to have less volume and higher frequency that is totally in contrast to advanced lifters.

  1. Targets

Any individual can have diverse fitness goals that can start from either to sustain level of fitness, detailed physique, shredded or broader structure or may be strength for that matter.

  1. Time Availability

Your time dedication is an important factor in defining or devising your split workout routine. Either you are committed to hit the gym at least 5 days in a week or it’s the opposite that you can only manage three days. Whatever the case maybeit is important to note that for any split workout to be effective at least 3 days of gym per week is essential.

  1. Time to Recover

Sufficient rest plays an essential part in your muscle growth. Excessive exercise cannot do any good to your fitness goals if you are not having a proper sleep. Any workout routine is shaped according to rest requirements. In devising a split workout routine, we have to consider many factors like your professional and personal commitments. Needless to mention that muscle growth is a bi-product of good nutrition and adequate rest.

Five Day Split Workout Plan:

Let’s now check out a sample 5 day split program for you. It has been designed in a manner that every day you get to train your toughest body part in the first go. For trainees, the lower body might by the most taxing part and you should be aware of the fact that CNS requires proper time to recover, that can only be achieved from a Split workout routine. This isnecessary for trainees whose bodies haven’t been trained for an intense 5 days workout routine.

Muscle Part Types of Exercises Sets Repetitions
Day 1: Chest Workout    
  Barbell Bench Press – Medium Grip

 

3 6-10
  Incline Dumbbell Press 3 8-12
  Decline Dumbbell Bench Press

 

3 8-12
  Dumbbell FLY

 

3 8-12
  Cable Crossover

 

3 8-12
       
Day 2: Back Workout
  Barbell Deadlift

 

4

 

8-10
  Pullups 3 8-12
  Reverse Grip Bent-Over Rows 3 8-12
  One-Arm Dumbbell Row 3 8-12
  Wide-Grip Lat Pulldown 3 8-12
       
Day 4: Shoulder Workout      
  Dumbbell Shoulder Press

 

4 6-10
  Arnold Dumbbell Press 3 8-12
  Side Lateral Raise 3 8-12
  Front Dumbbell Raise

 

3 8-12
  Upright Barbell Row

 

3 8-12
       
Day 5: Legs Workout      
  Barbell Squat 4 6-10
  Leg Press 3 8-12
  Barbell Lunge 3 8-12
  Leg Extensions 3 8-12
  Seated Leg Curl 3 8-12
       
       
Day 6: Arms Workout Close-Grip Barbell Bench Press

 

4 6-10
  Triceps Pushdown

 

3 8-12
  Lying Triceps Press 3 8-12
  V-Bar Pulldown 3 8-12
  Barbell Curl

 

3 8-12

 

Final Thoughts:

Five days split plan is becoming a popular way these days to train your muscle. This methodology is being applied by beginners as well as skilled trainers. This concept of 5 days split workout allows your muscle to recover and regain its strength for its next workout. However, it is important to note that, you need to lift each rep as fast as possible and allow rest time in between 60 to 90seconds. Moreover, it is also important that you consume required quantity of Food Supplements or recovery shakes to replenish the body’s glycogen supply during mid-workout. Last but not the least, muscle workout definitely needs lots of patience and courage and your determination level in the end will decide that how Shredded and Toned Up your physique would eventually be.

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