Bodybuilding.com 5-day Split

Program Description

When you're only training 3-4 days a week or full-body or upper/lower splits, you usually can't do 4 or 5 exercises for each muscle group—not unless you have all day to spend in the gym, anyway. But following a five-day split allows you to combine several exercises to blast your target muscle groups from a variety of angles. It also allows you more space to experiment with more advanced intensity boosters like partials, dropsets, and rest-pause sets. TRAINING GUIDELINES The sets listed below include only working sets, not warm-up sets. Do as many warm-up sets as you need, and never take warm-ups close to muscle failure. Choose 4-5 exercises per larger muscle groups and 2-4 for smaller ones, selecting a load that triggers muscle failure in the 8-12 rep range to maximize hypertrophy. Rest for 60-90 seconds between sets. Because you're training a single muscle group for more sets, consider intra-workout supplements that help combat fatigue. For example, you could take some BCAAs during your workout and/or intra-workout carbs to ensure energy levels don't dip. Add either abs or calves wherever makes the most sense to you, up to three times a week. For the arms workout, alternate the order each week. One week do the biceps first, and the next week do triceps first. https://shop.bodybuilding.com/blogs/training/what-is-the-best-5-day-workout-split?srsltid=AfmBOory8TZ32oUFKWcOQbqF0bgij6llveUJEkyIta8KgOt7Z-qE7Cbn

Program Overview