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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.
Swimming
|
1x0 reps |
rest: 25s
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Running
|
1x0 reps |
rest: 25s
|
Rowing
|
1x0 reps |
rest: 5s
|
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Barbell Deadlift
|
5x5 reps |
rest: 120s
|
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Barbell Military Press
|
5x5 reps |
rest: 120s
|
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Barbell Curl
|
4x10 reps |
rest: 90s
|
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Dip
|
3x12 reps |
rest: 80s
|
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Chin-Up
|
3x8 reps |
rest: 80s
|
Running
|
1x0 reps |
rest: 25s
|
Rowing
|
1x0 reps |
rest: 120s
|
||
Barbell Bench Press
|
5x5 reps |
rest: 160s
|
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Chin-Up
|
3x5 reps |
rest: 120s
|
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Barbell Incline Bench Press
|
3x5 reps |
rest: 120s
|
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T Bar Row
|
3x8 reps |
rest: 120s
|
Indoor Cycling
|
1x0 reps |
rest: 5s
|
||
Barbell Squat
|
5x5 reps |
rest: 160s
|
||
Barbell Calf Raise
|
3x20 reps |
rest: 90s
|
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Barbell Lunge
|
3x5 reps |
rest: 120s
|
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Machine Seated Calf Raise
|
3x5 reps |
rest: 120s
|