Rich Piana's 5 Day Split

Rich Piana's 5 Day Split is an intensive bodybuilding program designed to maximize muscle hypertrophy. It follows a structured 5-day routine, each day targeting a specific muscle group with a mix of compound and isolation exercises.

The program typically runs from Monday to Friday, allowing for weekends off to aid recovery. This schedule ensures that each muscle group gets ample rest while being hit with high-intensity training sessions.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Single Arm Row (Dumbbell)

Reverse Pec Deck

Lat Pulldown

Bent Over Row (Barbell)

Back

Incline Bench Press (Barbell)

Bench Press (Barbell)

Chest Fly (Cable)

Chest

Lying Leg Curl

Single-Leg Leg Curl

Stiff Leg Deadlift

Leg Extension

Leg Press

Hack Squat

Legs (Hamstrings and Quads)

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

Rear Delt Fly (Dumbbell)

Shrug (Barbell)

Front Raise

Shoulders and Traps

Bicep Curl (Cable)

Bicep Curl (Dumbbell)

Rear Delt Fly (Machine)

Incline Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Bench Press (Close Grip)

Arm Day

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