What is the best five-day workout? How effective is this split training compared to the 3-day protocol, who is it more suitable for and why. Two training programs of the 5-day split are also presented.
It is known that 3-5 days a week of training in the gym will help you achieve any of your fitness and bodybuilding goals.
Of course, everything will depend on your daily workload, but over time, in order to get the most out of your classes, take the time to implement a 5-day split. Below are two, in my opinion, the best 5-day splits that you can include in your training plan.
These workouts are not for beginners, but are suitable for athletes who have been training with iron for at least 2 years.
Program #1
Five-day splits are among the most common training protocols used by bodybuilders these days.
This not only allows each muscle group to recover well and fully, but also allows the athlete to work with much greater intensity, since each muscle group is worked out only once a week, separately from the rest.
5 days split.
- Day 1: Legs / Abs
- Day 2: Breast
- Day 3: Back / Abs
- Day 4: Rest
- Day 5: Shoulders / Abs
- Day 6: Hands
- Day 7: Rest
Note. The reasons for assigning these muscle groups in this order are as follows: for most athletes, lower extremity training is probably the hardest.
Therefore, it is essential to load this large muscle mass at the beginning of each week to make sure that the training is carried out to the fullest while the body is still fresh.
Also, instead of training five days in a row, it's helpful to have a rest day in between some training days, say in the middle of a split, so that the CNS can get proper recovery.
This is especially important for those who have just switched to a five-day workout, and their body is not yet prepared for high-intensity work for five days in a row.
Finally, it is more optimal to time the shoulders and arms, from training the chest and back, as far as possible, so that the delts, biceps and triceps can recover normally.
At each workout, you should perform 4-5 basic exercises and 2-3 auxiliary ones.
Things to keep in mind while exercising:
- Perform the first exercise for each muscle group as a rest-pause, resting between sets for 10-15 seconds. Before that, do 3 warm-up sets with a gradual increase in weight. You should also perform 2 warm-up sets before each basic exercise. In the program, in addition to the first exercise for a muscle group, only working approaches are indicated!
- Rest between sets should be in the range of 60-90 seconds, between exercises no more than 2 minutes.
- Since 5-day splits are very tiring for the muscles and the body as a whole, during training it is important to maintain water balance, consume BCAAs and sports protein shakes to replenish muscle glycogen stores.
- Choose the weight of the weight that you can work with without using cheating.
- Each rep is performed through a full range of motion unless otherwise noted.
- Perform a general warm-up before each workout.
- After training, perform a set of exercises to stretch the trained muscle.
Day - 1: leg workout.
1. Barbell Squat – 3 warm-up sets of 8 reps and 5 working sets of 4, 3, 2, 2, 1 reps (rest-pause)
Superset:
2A. - 3, 4 sets of 8-10 repetitions.
2B. Bending the legs while sitting on the simulator - 3, 4 sets of 8-10 repetitions.
Normal execution:
3. Leg extension in the simulator - 3, 4 sets of 12-15 repetitions.
4. Rises on socks in the simulator while standing - 3, 4 sets of 12-15 repetitions.
Day - 2: chest workout.
1. Bench press on an incline bench - 3 warm-up sets of 8 reps and 5 working sets of 4, 3, 2, 2, 1 reps (rest-pause)
Superset:
2A. Dumbbell bench press on a horizontal bench - 3, 4 sets of 8-10 repetitions.
2B. Wiring with dumbbells on a horizontal bench - 3.4 sets of 8-10 reps.
Normal execution:
3. Hand reduction in the butterfly simulator - 3 sets of 12-15 repetitions.
4. Pullover over the bench with dumbbells - 3 sets of 12-15 reps.
Day - 3: back workout.
1. Pull-ups - 3 warm-up sets without weight and 5 working sets of 4, 3, 2, 2, 1 reps (rest-pause)
Superset:
2A. Bent Over Rows – 3, 4 sets of 8-10 reps.
2B. Pulldown of the upper block with straight arms while standing - 3, 4 sets of 8-10 repetitions.
Normal execution:
3. Narrow Grip Pulldowns – 3 sets of 12-15 reps.
4. Deadlift - 3 sets of 12-15 reps.
Day - 4: rest.
Day - 5: shoulder training.
1. Barbell Schwung - 3 warm-up sets of 8 reps and 5 working sets of 4, 3, 2, 2, 1 reps (rest-pause)
Superset:
2A. Vertical barbell row - 3, 4 sets of 8-10 reps.
2B. Lateral lifting of the dumbbell lying sideways on an inclined bench - 3, 4 sets of 8-10 repetitions.
Normal execution:
3. Lifting dumbbells in front of you while standing - 3 sets of 12-15 repetitions.
4. Breeding hands in a crossover in an inclination from the lower blocks - 3 sets of 12-15 repetitions.
Day - 6: arm training.
1. Scott Bench Curl – 3 warm-up sets of 8 reps and 5 working sets of 4, 3, 2, 2, 1 reps (rest-pause)
Superset:
2A. Decline French Bench Press – 3, 4 sets of 8-10 reps.
2B. Lifting dumbbells for biceps "hammer" - 3, 4 sets of 8-10 reps.
Normal execution:
3. Push-ups on the uneven bars - 3 sets of 12-15 repetitions.
4. Lifting the bar for biceps - 3 sets of 12-15 reps.
Day - 7: rest.
Press training.
While there are many ways to work your abs, I find that a mixture of weight training (heavy movements) and bodyweight exercises (light movements) works best.
A common mistake that many athletes make is doing a lot of reps on crunches and side bends to burn fat around the abdominal area. Diet and proper nutrition, that is the key to a firm and sculpted belly!
We download the press.
1. Twisting lying on the floor with extra. weights - 5 sets of 15 repetitions.
Superset:
2A. Lifting straight legs lying on a horizontal bench - 3 sets of 12-15 repetitions.
2B. Twisting on the upper block "prayer" - 3 sets of 12-15 repetitions.
Normal execution:
3. Plank - 3 sets to failure.
Explanation for the program.
Every three weeks for the first exercise for each muscle group, change the exercise itself or the execution technique (or both). For example, instead of using a rest-pause for squats, you could opt for a heavy eccentric where you set the barbell to about 110% 1RM and lower it for a set period of time (about 4-5 seconds) i.e. working downhill.
As for other exercises, you can also choose different variations of them, increase the training volume and / or change the number of sets / repetitions, but keep the same number of total repetitions.
For example, if you decide to do 3x8 for the leg press (24 reps total), you can increase the weight and do 4x6 sets/reps (still 24 reps) or increase the total volume (tonnage) to 4x10.
Cardio
While I'm not a fan of doing cardio during the bulking phase (mainly because it makes it a little more difficult), I still think that cardio sessions can be helpful.
For those who prefer to do cardio, do it twice a week. A 30-minute run on a treadmill or open area, or 15-20 minutes of interval cardio, will help burn excess calories. If you play sports like basketball, football, volleyball, etc, I would use them as my main cardio load and do nothing else.
Q: Is a 5-day split more or less effective than a 3-day split?
This will depend on the person. For some, exercising 5 days a week is too much, and for others, too little. But for most people whose goal is to increase muscle mass, 5-day splits are much better.
The 3-day split is mainly used for strength work, with heavy weights, where the athlete needs enough time to fully restore his muscular and nervous systems.
On the other hand, a 5-day split allows the athlete to consistently and in detail work on each muscle group with greater intensity, which in turn stimulates their active growth. In addition, training five days a week will burn more calories than three days of training.
3-day workouts are well suited for those who are just starting to work with weight. These three days can be used to train in style. full body or top-bottom-top body in the first week of training and bottom-top-bottom bodies on the second. The cycle repeats over the next 3-4 weeks.
This type of training will help prepare the muscles and central nervous system for more challenging 5-day workouts.
Who is this type of training best suited for?
Almost all athletes whose goal is to gain muscle mass can use this type of training. However, 5-day splits are more likely to benefit a more experienced athlete than someone who has just started training, because the muscles, ligaments, joints and central nervous system of an experienced athlete are more prepared to cope with a five-day load imposed on him. body.
The athletes who will benefit the most from such training will be the ones whose goal is only to improve their strength performance in heavy single-rep lifts.
Training five days a week causes powerlifters to overtrain because they don't have enough time to recover.
For those whose goal is fat loss, 5-day splits are definitely the way to go. good choice. By exercising five days a week (along with cardio), athletes will lose a lot of calories and thus burn fat.
The 5-day workouts can be used for both bulking and sculpting (with proper nutrition). As you can see, this type of split is versatile, as it allows you to choose different methods and exercises for training.
Program #2
I trained 5 days a week quite often and found this split to be the best in terms of recovery/strength/volume. I am a big fan of both the deadlift and the squat and both are very important to me.
In this version of the 5-day split, I try to spread the back workout and leg workout as much as I can so that I can fully perform these two exercises and have time to recover from them.
This 5-day split would look like this:
- Day 1: Chest / Abs
- Day 2: Back
- Day 3: Rest.
- Day 4: Shoulders / Abs
- Day 5: Legs
- Day 6: Arms / abs
- Day 7: Rest.
For each exercise, the range of approaches is 3-4. For power lifts (squats, deadlifts, presses) I keep the lower rep range and usually do 4×6, 3×8 or 10.8.6. Each next exercise varies approaches from 12,10,8 repetitions to 3x12 and 3x8. I usually do about 15-18 total sets per muscle group.
This rep scheme leaves your body and muscles in “guessing mode” to avoid plateaus and overtraining later on.
Day - 1: chest and abs workout.
- Bench press on a horizontal bench - 3 sets of 6-10 reps.
- Bench press on an incline bench - 3 sets of 8-12 reps.
- Bench press on a bench with a reverse slope - 3 sets of 8-12 reps.
- Dumbbell rowing on a horizontal bench - 3 sets of 8-12 reps.
- Reduction of hands in a crossover from the upper blocks - 3 sets of 8-12 reps.
Day - 2: back workout.
- Deadlift – 4 sets of 6-10 reps.
- Wide grip pull-ups - 3 sets of 8-12 reps.
- Deadlift T - barbells - 3 sets of 8-12 reps.
- Incline Dumbbell Row – 3 sets of 8-12 reps.
- Wide Grip Pulldown – 3 sets of 8-12 reps.
- Barbell Shrugs – 3 sets of 8-12 reps.
Day - 3: rest.
Day - 4: shoulder and abs workout.
- Standing barbell press - 4 sets of 6-10 reps.
- Vertical barbell row - 3 sets of 8-12 reps.
- Arnold press - 3 sets of 8-12 reps.
- Incline Dumbbell Raise – 3 sets of 8-12 reps.
- Standing dumbbell side raises - 3 sets of 8-12 reps.
- Twisting lying on the floor - 3 sets of 12-15 repetitions.
- Hanging Leg Raises – 3 sets of 12-15 reps.
- Twisting from the upper block while kneeling - 3 sets of 12-15 reps.
Day - 5: leg workout.
- Barbell Squats – 4 sets of 6-10 reps.
- Leg Press - 3 sets of 3 sets of 8-12 reps.
- Lunges with a barbell - 3 sets of 8-12 reps.
- Leg extension in the simulator - 3 sets of 8-12 repetitions.
- Leg curl in the simulator - 3 sets of 8-12 repetitions.
- Rises on socks while standing on the simulator - 3 sets of 8-12 repetitions.
- Rises on socks while sitting in the simulator - 3 sets of 8-12 repetitions.
Day - 6: arm and abs workout.
- Close Grip Barbell Press – 4 sets of 6-10 reps.
- French bench press - 3 sets of 8-12 reps.
- Extending the arms from behind the head from the lower block while standing - 3 sets of 8-12 reps.
- Reverse Pulldowns or Reverse Pull-Ups – 3 sets of 8-12 reps.
- Lifting the bar for biceps - 3 sets of 8-12 reps.
- Lifting dumbbells for biceps lying on an incline bench - 3 sets of 8-12 reps.
- Reverse Barbell Curls – 3 sets of 8-12 reps.
- Standing wrist curl with a barbell behind your back - 3 sets of 8-12 reps.
- Twisting lying on the floor - 3 sets of 12-15 repetitions.
- Hanging Leg Raises – 3 sets of 12-15 reps.
- Twisting from the upper block while kneeling - 3 sets of 12-15 reps.
Day - 7: rest.
As you can see, there are many options to choose from when you work on a 5-day split. Use different techniques and exercises from time to time and try something new. Once you find one that works for you, stick with it. When it stops producing results, find a new one.
Outcome.
Five-day workouts are mostly suitable for training one muscle group per week. This allows you to break up workouts into muscle groups and work on them to the fullest, and then you have six days to fully recover for the next workout. Recovery is key point in bodybuilding, which helps prevent overtraining.
I find a 5 day split to be more effective than a 3 day split and even a 4 day split. I got the best results from just 5 days of training. This allowed me to focus on one muscle group in each workout and work on it as tightly as possible.
As mentioned, 3-day workouts are great for beginners, but for the more experienced athlete who knows that a 5-day split will allow him to fully exhaust his muscles once a week by training at high intensity and then fully recover, it is better This type of training is just right for you.
On top of that, someone who doesn't have much time and can't spend five days a week at the gym may need to opt for the 3-day split option.
In the article, I will provide you with the most effective (in my opinion) training program for gaining muscle mass, designed for men, which involves going to the gym 5 times a week.
I must warn you, split 5 times a week. is intended only for experienced athletes who have experience, training experience, etc. and so on. Beginners are strictly prohibited.
I should also warn you, I have done similar releases in the past, for example here are the main articles:
Today I will demonstrate splits 5 days a week (there was no separate issue about this until now), in a practical style, with specific step-by-step actions.
And so, the main advantage of the split 5 times a week is that it becomes possible to work out only one muscle group per workout, i.e. back there or chest or legs, in general, only 1 (one) muscle group. And not like in other splits of 2 or even 3 groups per workout.
What does it give?!
- Firstly, the intensity of training increases many times, because. we have more strength, and we can fully (much more thoroughly) work on a specific target muscle group.
- Secondly, due to the very study of only 1 muscle group, the duration of strength training is much easier to fit into the required time intervals (i.e. those same 40-45 minutes). Who does not know, that's how long it should last power training in naturals. More
- Thirdly, it is psychologically easier to go to a workout and train there, knowing that you have only 1 muscle group per workout, and you accordingly indirectly associate this with point #1.
- Mon. Breast
- Tue Back
- Wed Legs
- Thu. Shoulders
- Fri. Hands
or some muscle groups may change places, for example:
- Back
- Breast
- Shoulders
Training program 5 times a week
- The phase of destruction of muscle cells - occurs during training, this is the shortest phase lasting 40-45 minutes (because training lasts no more than 40-45 minutes, at least for naturals). P.s. a natural is an athlete who does not use anabolic steroids.
- Recovery phase to baseline. This phase occurs after training, up to the initial level. The initial level (this is the state that was before training (before their destruction). The time of this phase is very individual, because it depends on the severity of the destruction of muscle cells, muscle size, fitness, genetics, your regimen, etc. But the time to start growth there is always more muscle than recovery time.The benchmark here is one week.
- Growth phase (this is the same supercompensation above the initial level). This period comes after the recovery phase, the reference here is 1-2 weeks.
- Phase of loss of growth (supercompensation). This phase will occur if you have missed training for too long, thereby holding the growth phase (supercompensation above the initial level).
Now you understand? See it? Those. I want to say that the growth phase (supercompensation) occurs in 1 week (this is an approximate guideline).
This in turn means that training hard all the time = it's not right (the only exception is macro-periodization, where you train lightly for months, then train hard for months later).
This is still acceptable, but you can’t train hard all the time, because there will be no super-recovery phase ... and if there is no this phase, then there will be no muscle growth either. Do you understand?
In general, all this means that you need to use periodization (week 1 is hard, week 2 is easy). Only in this way can we reach the growth phase (super recovery, super compensation).
Read more about how to use micro-periodization in the article: Cycling in bodybuilding.
In the above splits, you must definitely keep a training diary, and thanks to it, use two methods of load progression (1st method of repetition, 2nd method of increasing weights).
The essence of the diary: manage muscle growth.
The growth of muscle mass is a constantly progressive load !!!
And in order to have a progressive load, you need to control your working weights, repetitions, approaches, write everything down in a diary and see what and how!
In other words, if you do not progress the load - you will never be able to build muscle! This is why the diary is so important.
Now, I will explain how to use load progression to make the muscles grow.
1st method. Let's say on Monday you work in the bench press on an incline bench 50 kg for 6 times.
This means that the next workout (next Monday) you must do 50 kg for 7 or 8 or 9 or 10 or 11 or 12 repetitions (depending on your strength).
In any case, if you did one or two or three repetitions more than in the previous workout, then your task is completed.
Conclusion: That week it was 50 kg for 6 times, and this week it’s already 50 kg for 7 times or 8 or 10 or 11 or 12 (depending on how much you got) = load progression = muscle growth.
2nd method. Okay, once you get to 12 reps on the incline bench press, which is 50kg for 12 reps in our example, use the 2nd progression method.
It consists in increasing the working weight, not repetitions.
That is: 52 kg for 6-12 repetitions you see is no longer 50, already 52 = progression of weights (so, let's say, it turned out 52 kg for 8 repetitions, we use the 1st method of progression - repetitions again) we do 52 kg not for 8, and already at 9.10 or 11 or 12. increase weight = 55 kg by 6-12 (etc.).
I think you get the gist. We did less than 12 repetitions (let's say there are 10 we use the 1st method, we increase the repetitions), as soon as we reach 12 repetitions we increase the weight (2nd method).
And one more thing, you should use load progression (both methods) in all exercises (in your training program). And one moment. Progression should not be maximum.
No need to add 10-20 kg per workout. The quieter you go, the further you'll get.
Progression should be simple in principle. Enough 1.25 kg and this is progress. 1-2 repetitions are enough compared to the previous workout and this is progress.
Conclusion: In order to manage the progression of the load (muscle growth) you need to have a training diary.
- Read more about the diary here: "Training diary from A to Z".
- Read more about progression in general in the main article: “Load progression from A to Z”.
In the above training program, you use basic exercises (these are exercises that involve several muscles or muscle groups; in short, these are heavy exercises that are performed with free weights).
The rule is simple: the more muscles involved in the work, the better for muscle growth.
Use 4 working sets in each exercise, not incl. warm-up (they are at your discretion, see for yourself, everyone is different).
In almost every exercise, 6-12 repetitions are performed.
The only exceptions are the calf muscles (lower leg) where we perform 15-20 repetitions.
Why? The fact is that muscle failure should occur in the interval of 10-30 seconds.
During this time interval, you will have time to complete no more than 6-12 repetitions.
But in the case of the calf muscles (lower leg), because. there the amplitude is very short, then where we managed to do 6-12 repetitions during this time, then here we will have time to do 15-20 repetitions during this time.
That's the whole secret of the increased number of repetitions for the lower leg.
Rest between sets of exercises - 1 minute, in general no more than 2.
In each exercise of each set, you must use muscle failure (that is, the last repetition of each set must be in failure).
Important: failure should occur in the interval of 10-30 seconds (these are the same approximate 6-12 repetitions).
Muscle failure is intertwined with the working weight in the exercise along the way.
Five day split is a way of organizing a tri-no-ro-voch-no-go process, pos-in-la-yu-shim de-tal-no and quality-ven-but on-g-ru-zit everything we are shech-ny groups. A five-day split can be used for different purposes, in connection with which, tre-ni-ro-voch-ny prog-rams we will be once-whether-cha-t-sya. You can use this pro-g-ram-mu for na-ra-shchi-va-niya we-shech mass-sy, pro-ra-bot-ki si-lo-vy on -ka-for-the-lei, or to improve the quality of the muscles, that is, to reduce the level of subcutaneous fat. Use the power of the howl va-ri-ant split-ta mo-gut at-le-you of different levels of under-go-to-ki, mas-so-on- boron cycle - at-le-you prod-vi-well-that-th level, and “su-sew-sya” with the help of such a program-ram-we-lu-chit -sya only when using-pol-zo-va-ni sport-tiv-no-go pi-ta-niya, pos-kol-ku ina-che soh-ra-thread we-shech-mas-su boo - children are very hard.
A five-day split should be used, given your recovery capabilities, so the volume of tre-ni-ro-wok should not be too painful -shim. The meaning of pro-g-ram-we and zak-lu-cha-et-xia is to “de-pour flies from cat-years”. During the time of na-bo-ra we-shech-noy mass-sy at-years in-lu-cha-is the possibility of in-ten-siv-but on-g-ru-zit all the big ones we are shech-nye groups and from-del-but pro-ra-bo-things are little lazy. During the pro-work-boats-ki-lo-outs for-ka-for-te-lei five-day split pos-in-la-et from-de-pouring ba-zo-vye exercise from sub-owners, and during the “drying” time, de-pour ana-e-rob-ny and aerobic-ny on-g-ruz-ku. However, the only-with-t-ven-ny case, when we really-vi-tel-but re-ko-men-du-em use this program -ram-mu, yav-la-et-sya pe-ri-od pro-ra-bot-ki si-lo-out for-ka-for-te-lei. But this does not mean that it makes no sense to pro-g-ram-mu, it’s just that a four-day split will give practical-ti-ches-ki- what an effect, but forces and time will not come to cost, but more!
Five day split to ground
Monday - legs
Barbell Squats – 5 sets of 8 reps
Leg Press - 3 sets of 15 reps
Smith machine lunges - 3 sets of 12 reps
Superset ( 2 exercises):
Romanian deadlift - 3 sets of 12 reps
Leg curls - 3 sets of 15 reps
Calf raises - 3 sets of 25 reps
Tuesday - chest and front delta
Bench press - 4 sets of 8 reps
Dips – 4 sets of 8 reps
Incline Dumbbell Press - 4 sets of 10 reps
Arnold Press - 4 sets of 12 reps
Front Dumbbell Raises – 4 sets of 12 reps
Wednesday - latissimus dorsi and delta muscles
Bent Over Row – 4 sets of 8 reps
Wide grip pull-ups - 4 max sets
Bar T row – 4 sets of 8 reps
Lower Pulldown – 4 sets of 12 reps
Barbell row to the chin - 4 sets of 10 reps
Superset ( 2 exercises):
Standing dumbbell swings - 4 sets of 12 reps
Incline dumbbell swings - 4 sets of 12 reps
Friday - long back muscles
Reverse Hyper – 4 sets of 15 reps
Deadlift – 5 sets of 10 reps
Shrugs – 3 sets of 20 reps
Hyperextension - 4 sets of 15 reps
Hanging Leg Raises – 4 max sets
Saturday - hands
Superset ( 2 exercises):
Barbell curls - 4 sets of 12 reps
California bench press - 4 sets of 12 reps
Superset ( 2 exercises):
Reverse Grip Press - 4 sets of 12 reps
Hammer curls - 4 sets of 12 reps
Superset ( 2 exercises):
Spider Curls – 4 sets of 12 reps
Standing French Press - 4 sets of 12 reps
Notes* a five-day split involves re-ri-o-di-za-tion on-g-ru-zok, so that at-let us-pe-val rise-a-hundred-nav-li-va-sya, so -mu first not-de-lu graphic fic tre-ni-ro-wok will be next-du-u-shim: heavy tre-ni-ditch, medium tre-ni-ditch, heavy tre-ni-ditch, medium tre-ni-ditch , And heavy tre-ni-ditch , and on the second swarm no de le: medium tre-ni-ditch , heavy tre-ni-ditch, medium tre-ni-ditch , heavy tre-ni-ditch And medium tre-ni-ditch . On a heavy tre-ni-ditch at-let is used 100% of the working weight, and on an average tre-ni-ditch 65 %. Duration of pro-g-ram-we 4-6 months, after-le-go re-ko-men-du-et-sya re-rei-tee to the power cycle , or on "dry-ku". From sports-tiv-no-go pi-ta-niya re-ko-men-du-et-xia is-pol-zo-vat pro-te-in, cre-a-tin and com-p-lek-s liquid ami-no-kis-lo-you. From-breath between-du under-ho-da-mi 60 seconds!
Five day split for strength
Monday – heavy legs and light chest
sumo squats (75
-100%
)
Power press (50%
)
– 5 sets of 5 reps
Crossover Raise – 4 sets of 15 reps
Tuesday - legs
Superset ( 2 exercises):
Leg Extensions – 4 sets of 15 reps
Leg curls - 4 sets of 15 reps
Romanian draft (50-100%)
Reverse Hyper – 4 sets of 15 reps
Thursday - chest
Power press (75
-100%
)
– 5, 4, 3, 2, 2 reps per set
Breeding arms with dumbbells - 5 sets of 12 reps
Friday - back
Deadlift (75
-100%
)
– 5, 4, 3, 2, 2 reps per set
Shrugs – 3 sets of 20 reps
Reverse hyperextension– 4 sets of 15 reps
Saturday - lats and deltas
Wide grip pull-ups- 4 max sets
The pull of the lower block to the belt– 4 sets of 10 reps
Barbell pull to chin– 4 sets of 10 reps
Crossover swings - 4 sets of 12 reps
Notes* periodization of loads is also implemented in the power vari-an-te of the five-day split, but not so much differently than in the vari-en- those for na-bo-ra we-shech-noy mass-sy. Na-g-ruz-ki che-re-du-ut-sya not in all exercises, not-no-yah, but only in those where you indicate pro-prices. First week: Monday - heavy tre-ni-ditch , Tuesday - easy, Thursday - heavy bark, Friday - heavy bark , and on the second swarm no-de-le, co-from-vet-s-t-ven-but, on-o-bo-mouth. From-breath between under-ho-da-mi in a strong live-me, with-se-yes-no-yah and a hundred-howling cravings 5 minutes a day. From-rest between all the rest of the tal-us-mi exercises 60 seconds, including in the power press in the non- del nick. The duration of the program is 4 months. From sports-tiv-no-go pi-ta-nia re-ko-men-du-et-sya cre-a-tin and liquid com-p-lek-s-ami-no-sour-lo- you are during the tre-ni-ditch-ki.
Five day split to "dry"
Monday - legs
Barbell Squats– 5 sets of 12 reps
Leg Press - 4 sets of 15 reps
Hack squats - 4 sets of 15 reps
Romanian deadlift - 4 sets of 12 reps
Superset ( 2 exercises):
Leg Extensions – 4 sets of 15 reps
Leg curls - 4 sets of 15 reps
Tuesday - calves and abs
Exercise bike - 20 minutes
Standing calf raises– 4 sets of 25 reps
Toe press - 4 sets of 20 reps
Seated Calf Raises – 4 sets of 25 reps
Superset ( 2 exercises):
Hanging leg raises- 4 max sets
Reverse crunches - 4 max sets
Exercise bike - 20 minutes
Wednesday - chest
Bench press - 4 sets of 12 reps
Superset ( 2 exercises):
Breathing squats with a barbell (40%
)
– 4 sets of 15 reps
Superset ( 2 exercises):
Barbell pull to chin– 4 sets of 12 reps
Mahi dumbbells to the sides– 4 sets of 15 reps
Superset ( 2 exercises):
Reverse press– 5 sets of 15 reps
Curls for biceps– 5 sets of 12 reps
Notes* periodization in this variant of the five-day-no-th split is also added-day-with-t-woo-et, but it is much more simple. At-yo in one-well not-de-lu-ra-bo-ta-em with 100% weight, and in the second, use-use-zu-et 75% . From-breath between under-ho-da-mi 45 seconds. The duration of pro-g-ram-we is 6-8 weeks, during some at-years we must use white di-e- that . Re-ko-men-du-et-sya with-no-mother ami-but-kis-lo-you BCAA before and after tre-no-ditch, during tre-no-ditch drink complex liquid ami-no-sour-lo-you, you can also use pro-te-in: during the day iso-lyat, and before bedtime ka-ze -and-new. Breathing pri-se-da-nia with a barbell is a pri-se-da-nia with a deep breath and a powerful you-do-home, someone rye poses-in-la-yut expand the chest.
is a training split that allows you to train certain muscle and non-muscle qualities every day, and since you always need to train at the moment supercompensation , then, of course, that a particular split depends on the recovery capabilities of the athlete. The training program for every day for a beginner will look one way, for an advanced one - a second one, for an athlete using anabolic steroids, a third one. Naturally, the question arises of how effective it is to train every day in the gym. If we are talking about gaining muscle mass, then such a program will be effective for beginners and “steroids”, since the former simply cannot load the muscles sufficiently so that they do not have time to recover, and the latter take stimulants for recovery.
Does this mean that the training program for every day does not make sense to use for most of the inhabitants of the gym? No, it doesn't! Yes, train daily for hypertrophy muscle fibers most will not be able to, but in our body there are still such “little significant” systems as the cardiovascular, articular-ligamentous and energy systems. Heart training , of course, it will not directly increase muscle mass, but it will allow you to maintain health and push back the genetic ceiling of muscle volume. The bottom line is that the body always strives for homeostasis, therefore it is impossible to overly hypertrophy one function of the body and completely not affect another. That is why when you train your legs, the rest of the muscles grow too, and this happens not only with the muscles!
You have probably noticed that, although you do not train ligaments and joints separately, they are still strengthened, by the way, the same thing happens with the heart, only it adapts in its own way. There is such a term as "athletic heart" when it becomes large, but most of it is dead, and this is what happens when the heart is not trained separately. At the same time, if you train each system of the body separately, this will not only allow you to maintain health, but also accelerate the process of hypertrophy of muscle fibers. For example, ligament and joint training will allow you to progress faster in working weights, because when the ligaments are strong, then nervous system can afford to give out a stronger nerve impulse without fear of injury, thanks to which you will achieve a stronger innervation of muscle fibers.
Daily workout programfor newbies
It is important for novice athletes to learn exercise technique and develop neuromuscular communication, therefore, they should train with “light” weights, that is, the athlete should always have 5-7 repetitions left when he finishes the set. Let's say you can do 20 reps with 50kg and 10 reps with 60kg, so you take 50kg and do 12-15 reps so that you can focus on technique and not on lifting the weight at any cost. Since the athlete does not reach muscle “failure”, he can afford to train every day, which significantly improves the neural connection between the brain and muscles, so after 2-3 months such an athlete can afford such complex training schemes as « Ukrainian school » . By the way, the modernized first phase of this program can be a great scheme for beginners:
Army press
Bench press - 5 sets of 12-15 reps
Deadlift – 5 sets of 20 reps
Rod pull to the belt
Barbell Squats – 5 sets of 15 reps
Reverse Hyper – 5 sets of 15 reps
Daily workout program for advanced
Advanced athletes will not be able to train every day, reaching failure, because this requires the use of doping, which accelerates recovery. Moreover, you will most likely master hard training for muscle fiber hypertrophy once every 2 weeks, that is, you train with 50-75% of your working weight for one week, and 100% for the second week, reaching failure. It is possible that small muscle groups can be trained once a week, but large muscle masses reach the supercompensation phase on days 10-14. You can, of course, allocate a separate training day for each muscle group, but this does not mean that you must perform 100,500 exercises per workout, the training volume should still be moderate. But you can take time at the end of the workout stretching and development of other functional qualities.
Monday - legs
Squats
Leg Press - 4 sets of 8 reps
Romanian deadlift - 4 sets of 10-6 reps
Reverse hyperextension
Stretching with an emphasis on the legs
Tuesday - Shoulders
Barbell row to the chin - 5 sets of 10 reps
Lee Haney Deadlift – 5 sets of 10 reps
Lying barbell row - 5 sets of 10 reps
Shoulder stretching
Wednesday - chest
Bench Press
Dips – 4 sets of 8 reps
Breeding dumbbells - 3 sets of 12 reps
Stretching
Exercise bike 60 minutes for a heart workout
Thursday - latissimus dorsi muscles
Bent Over Rows – 4 sets of 10-6 reps
Bar T row – 4 sets of 10-6 reps
Upper chest row – 5 sets of 10-6 reps
Hyperextension - 4 sets of 10 reps
Friday - long muscles of the back and lower leg
Deadlift – 5 sets of 8-5 reps
Barbell Bends - 3 sets of 8 reps
Donkey exercise - 5 sets of 10-6 reps
Seated Calf Raises – 4 sets of 10 reps
Stretching
Saturday - hands
California bench press - 4 sets of 10-6 reps
Biceps curls - 3 sets of 10 reps
Reverse Grip Press – 4 sets of 8 reps
Hammer curls - 3 sets of 10 reps
Zass exercises
Exercise bike 60 minutes for a heart workout
Sunday - 2 hours of walking
Notes* rep range means that in the first approach it is necessary to perform the largest number of repetitions, and in the last one the smallest, in intermediate approaches the athlete can perform any number of repetitions from a given range. Leg training should be done in the evening, and walking on Sunday should be done in the morning. You train large muscle groups one week with 100% working weights, and the second with 75%. If you want to put more emphasis on functional training, then you can use the three-day split scheme, and on non-training days, focus on the heart, ligaments and stretching.
Daily workout program for "chemists"
The training split for each day for doping athletes looks about the same as for advanced athletes, just the volume of training is much higher. For example, if you used to be able to perform 1-2 exercises to train small muscle groups, now there can be 3, 4 or even 5 of them, you can add isolation exercises to the workout, and instead of stretching, engage in more advanced methods of stretching muscle fascia. Generally speaking, the use sports pharmacology , as well as methods of training on the "pharma" are a topic for a separate detailed analysis, since it is worth considering the level of training of an athlete, his genetics, the balance between the development of muscular and non-muscular systems, in general, if you have already decided to take steroids, then, first of all, You must understand why and how to do it with the least harm and with the greatest efficiency. Here we will consider the classic split for hypertrophy with a linear progression of loads!
Monday - legs
Barbell Squats – 6 sets of 10-6 reps
Leg Press - 5 sets of 8 reps
Romanian deadlift - 5 sets of 10-6 reps
Reverse Hyper – 5 sets of 10 reps
Lunges with dumbbells - 4 sets of 12 reps
Superset:
Leg curls - 5 sets of 15 reps
Leg Extensions – 5 sets of 15 reps
Stretching
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