The 4x5 Muscle Development routine by JefitTeam is a 4 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
This training program follows an exercise protocol that was published in the scientific journal, Phy...
This training program follows an exercise protocol that was published in the scientific journal, Physiological Reports in 2015. The program was conducted by a group of researchers at the University of Central Florida. Subjects were placed in one of two groups.
The results of the study showed high-intensity training utilizing 4x5 and 6 exercises with 3-minute rest worked best for building strength and muscle hypertrophy. The protocol compared this type of training to a higher volume training format using 4x10-12, with 1-minute rest.
The program uses the exact 6 exercises found in the study used in a 4-day training plan. Use 3-minute rest breaks between all sets like in the study. Follow the program for 6-8 weeks. The length of the training sessions is about 90-minutes.
PROGRAM LAYOUT
Day 1 & 3: Legs/Back/Bicep
Day 2 & 4: Chest/Shoulder/Tricep
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Day 1
Day 2
Day 2
Day 3
Workout 1: Legs/Back/Bicep
Est time: 92 min
6 exercises
Barbell Squat Upper Legs
Sets
4
Reps
5
Interval
00:00
Rest Time
03:00
Machine Leg Press Upper Legs
Sets
4
Reps
5
Interval
00:00
Rest Time
03:00
Barbell Deadlift Back
Sets
4
Reps
5
Interval
00:00
Rest Time
03:00
Cable Lat Pulldown (Wide Grip) Back
Sets
4
Reps
5
Interval
00:00
Rest Time
03:00
Barbell Bent-Over Row Back
Sets
4
Reps
5
Interval
00:00
Rest Time
03:00
Barbell Curl Biceps
Sets
4
Reps
5
Interval
00:00
Rest Time
03:00
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