5-day split strength program

Plan Details

The 5-day split strength program routine by dereknielsen is a 5 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

Every lift, besides calves, will be in the 4-6 rep range. Once you hit 6 reps on an exercise increas... Read More

Every lift, besides calves, will be in the 4-6 rep range. Once you hit 6 reps on an exercise increase the weight. Alternate calves between 6-8 reps and 10-12 reps on different days. Furthermore, take as long as you need to between sets. Usually going to be 2-4 minutes. Heart rate returning to a normal level is a good indicator for performing the next set. Perform 3-6 ab circuits, consisting of 3 abdominal exercises each circuit, 2-3 days a week. Stay on this program for 8 weeks and watch the gains!