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5-Split training

10.06.2014 13:55


5- Split Workout

A 5-Split is a classic training plan for the power and ground phase, which ensures with its very long recovery time for each muscle group for optimum structure. The various muscle groups are divided as desired on five different days and the remaining three days are used for regeneration. Furthermore, a sufficient excess calories with lots of protein and carbohydrates for the builds up muscle mass is essential. This plan is not for beginners and should only be performed if one has at least 12 months of training experience. So much for the theory: Ran on the weights!

The plan


Day 1

Incline bench press with barbell: 4 sets, 6-10 reps
Flat bench press with dumbbells: 4 sets, 6-10 reps
Flat bench press with barbell: 4 sets, 6-10 reps
Butterflys with dumbbells: 3 sets, 8-12 reps (at will supersetted with pushups to failure)
Calf raises, standing: 5-6 sets, 10-15 reps
Leg raises, hanging from the chin-up bar: 4 sets to failure
Crunches: 3 sets to failure
Crunches, lateral: 3 sets to failure
Crunches, kneeling on the cable pulley: 3 sets to failure

Day 2

Take 5-10 minutes of light warm up while rowing on the rowing machine or bike.
Squat: 5-6 sets, 8-12 reps
Squat with box (Boxsquat): 4 sets, 8-12 reps
Lunge Squat: 4 sets, 10-12 reps
Leg Press: 4 sets, 8-12 reps
Leg Extension: 4 sets, 8-12 reps

Day 3

Dumbbell Curls: 4 sets, 6-12 reps
Barbell Curls: 4 sets, 8-10 reps
Concentration curls: 3 sets, 8-10 reps
Dumbbell Hammer Curls: 4 sets, 6-10 reps
Pressdown Tower: 4 sets, 8-12 reps
French press with EZ bar: 4 sets, 8-10 reps
Tight flat bench press with barbell: 3 sets, 8-12 reps

Day 4

Deadlift with straight legs: 4 sets, 6-10 reps
Leg curls, lying down: 4 sets, 8-12 reps
Standing leg curls: 3 sets, 8-12 reps
Chin-ups: 4 sets to failure (no more than 15 reps, if necessary with additional weight)
Bent over barbell rows with an underhand grip: 4 sets, 6-10 reps
Rowing on the weight bench with dumbbells: 4 sets, 6-12 reps
Calf raises, seated: 4 sets, 8-12 reps
Calf raises, standing: 4 sets, 8-12 reps

Day 5

Military Press: 4 sets, 8-12 reps
Barbell shoulder presses: 4 sets, 8-12 reps
Shoulder Press with Dumbbells: 4 sets, 6-10 reps
Lateral raises with dumbbells: 3 sets, 8-12 reps
Shrugs with the barbell: 4 sets, 8-12 reps
Shrug on the cable tower: 3 sets, 8-12 reps
Leg raises, lying down: 3 sets to failure
Situps with additional weight: 3 sets to failure

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