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!

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

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

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

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

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