5 Day Gym Workout Plan For Muscle Gain
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The 5 day split as suggested by its name is a split routine that calls for 5 workout sessions per week.
5 day gym workout plan for muscle gain. Sure there are routines that could make you train 7 days a week or even twice per day for a total of 14 workouts per week. I suggest using a workout log for this routine which can you can download here. If you are already doing 5 day splits you can simply replace your current split with one below. Now you have an awesome workout routine to build muscle size and make strength gains.
Pull ups 4 sets to failure. The get muscle workout plan. Below are 15 different splits you can use for 5 day workout routines to spice up your hours in the gym. Once completed feel free to try a more advanced 5 day workout plan.
For general workout logs please see this page here. I want you to stick to this workout routine for at least 6 weeks. 5 day workout routine for men to gain muscle ifbb pro robert timms. But eventually the line has to be drawn and i draw it at 5 days per week for 99 of natural trainers.
Let s get down to the workout i use that turned me pro with the ifbb. 3 day splits are great for someone who is newer to weight training but to the more experienced lifter who knows his recovery and body much better will benefit more from a 5 day split. For slow steady and manageable weight loss you should shoot for a calorie intake that s 20 lower than maintenance. The 5 day split is the most advanced routine that i would recommend for anyone.
It s a great routine for building muscle because it targets each muscle group really well. Try and give this routine for 8 to 12 weeks. The pectoral muscle for instance develops fastest when trained for an hour every 5 6 days. Back and triceps back.
Lets pop some of this. Rest for 60 to 90 seconds between sets to make sure you re fully recovered. Bent over barbell rows 4 sets x 10 reps. Consistency will be your friend so don t skip any of the workouts either.
If you are jumping from a 3 day or 4 day split take the time to adjust to the increased demands whether they are mental or physical. And with a 6 day workout routine you are allowed one rest day per week. The smaller muscles groups such as biceps triceps and calves should be trained twice a week. Arm dumbbell rows 4 sets x 10 reps.
This 5 day workout routine for weight loss and muscle gain provides the building blocks to create your dream physique but only if you support it with the right diet. 5 day splits allow one day each week to fully break down the muscle tissue with complete intensity then having a full week to recover. You can make adjustments to the workouts and exercises. Lat pull downs 4 sets x 12 reps.
This workout will provide you with enough muscle stimulation for further strength and muscle gains.
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