5 Day Muscle Mass Split




Information
Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate

Tags :


Description

The 5 Day Muscle Mass Split

When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller.

Monday :

- This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics.

Tuesday :

- On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles.

Wednesday :

- Arms days are important on building size and strength through explosive moments and heavy weight.

Thursday :

- Rest day to prepare for weekend of heavy shoulders/back/chest/arms

Friday :

- It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look.

Saturday :

- Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina.

Sunday :

- Rest

This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set.

You can also set this routine to either a Day of the Week type of routine or Numerical Day based.

Monday
Chest and Back
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

15 sec
12
5

15 sec
12
5

Tuesday
Legs and Abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
30,30,30,30
4

60 sec
20,20,20,20
4

60 sec
20,20,20,20
4

60 sec
25,25,25,25
4

Thursday
Rest
 
Saturday
Chest and Legs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track
60 sec
10,8,6,4
4

60 sec
10,20,30,40
4

60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
12,10,8,6
4

60 sec
20
4

60 sec
20
4

60 sec
20
4

15 sec
12
5

15 sec
12
5

Sunday
Rest