5 Day Split Muscle Density Training Program
5-day-splits actually very common splits used amongst bodybuilders these days. Building muscle comes from habit and routine, for most it seems the 5-day-split not only allows for proper recovery for each muscle group, but it allows the person following this routine to successfully add muscle by training each body-part only once a week using a much higher type of intensity, because each muscle group gets trained hard only once a week.
A typical 5-day-split would look like this:
Day 1: Legs and Abs
Day 2: Chest
Day 3: Rest Day
Day 4: Back
Day 5: Shoulder and Abs
Day 6: Arms
Day 7: Rest Day
The order is very deliberate, as most bodybuilders find hitting the lower body very taxing. Therefore, it became crucial to train lower body at the start of each week, while the bodies still fresh. Resting the CNS for full recovery in the middle of the week is also deliberate. Our bodies are simply not able to work at high intensity for 5 days in a row.
The order of the movements done listed above is very deliberate because it optimizers recovery by placing your shoulder training days as far as possible from your chest day, so that it allows your joints and your triceps to fully recover. Each day, you should use between 4-5 exercises, 2 of them will be compound exercises with 2-3 accessory exercises.
A few quick pointers on training this program:
Lift every rep as fast as you can.
Recovery between sets should be 60s-90s.
Doing this 5-day-split is tough on your body, even if you're only training one body-part a day. This routine fatigues a muscle group very quick, so it is strongly advised to consume BCAA's and to always drink a recovery shake to replenish your body's glycogen supply in the middle of this workout.
Using proper form means using a lighter weight before you start cheating, when you train on a 5-day-splt you need to leave your ego at home.
Day 1 Monday: Legs Workout:
Barbell Full Squat 5 X, 3, 3, 2, 2, 1 reps
Leg Press- Superset along with Seated Leg Curls 4 X 8-10 reps (3-4 sets.)
Seated Leg Curls Superset along with Leg Press 4 X 8-10 reps (3-4 sets.)
Leg Extensions 4 X 12-15 reps (3-4 sets.)
Standing Calf Raises 4 X 12-15 reps (3-4 sets.)
Day Tuesday 2: Chest Workout:
Barbell Incline Bench Press (Medium-Grip) 4 X 8-12 reps
Dumbbell Bench-press Superset along with D/B Fly 4 X 8-10 reps (3-4 sets.)
Dumbbell Flyes Superset with D/B Bench-press 4 X 8-10 reps (3-4 sets.)
Butterfly 3 X 12-15 reps
Bent-Arm D/B Pullovers 3 X, 12-15 reps
Day 3 Wednesday: REST DAY
Day 4 Thursday: Back Workout:
Weighted Pull-ups 5 X 3, 3, 2, 2, 1 reps
Bent Over B/B Rows Superset along with Straight-Arm pull-downs 4 X 8-10 reps (3-4 sets.)
Barbell Shrugs 3 X 12-15 reps
V-Bar Pulldowns 3 X 12-15 reps
Day 5: Shoulders Workout
Push Press 5 X 3, 3, 2, 2, 1 reps
Upright Barbell Rows Superset along with Incline One-Arm Lateral Raises 4 X 8-10 reps (3-4 sets.)
One-Arm Incline D/B Lateral Raises Superset along with Upright B/B Rows 4 X 8-10 reps (3-4 sets.)
Front D/B Raises 3 X 12-15 reps
Low-Pulley Bent Over Side Laterals 3 X 12-15 reps
Day 6 Friday: Arms:
Preacher Curls 5 X 3, 3, 2, 2, 1 reps
EZ Bar Triceps Extension (Decline) Superset along with Hammer Curls 4 X 8-10 reps (3-4 sets.)
Hammer Curls Superset along with Triceps Extension using an EZ bar 4 X 8-10 reps (3-4 sets)
Dips - Triceps Version 3 X 12-15 reps
Barbell Curls 3 X 12-15 reps
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