5 Day Muscle & Strength Building Workout Split
A topic that is constantly under debate in the bodybuilding community is how to build muscle at the fastest rate possible.
One camp has the opinion that it’s all about getting strong.
The other camp will argue back that most powerlifters look like fat guys who don’t even workout.
The truth of the matter is, gaining strength and nutrient delivery (i.e. the pump) are equally important. It would almost be like asking which organ is more important; your heart or your liver? You would be dead without either.
This size and strength training program focuses on gaining strength and blood volume training so you get the best of everything.
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Training Frequency
Studies show that muscle protein synthesis (MPS) is elevated 2-3 days after training a specific muscle group.
To maximize MPS, each muscle group will be trained once every 3-4 days in the size and strength training program.
Overtraining and Stress
Muscle mass gains don’t happen in the gym. It’s after your workout when you are resting that your body actually repairs and rebuilds the muscles you broke down during your workout.
Doing another workout before your body has had a chance to fully repair the broken down muscles from your first workout would obviously be counterproductive. Workouts in the size and strength program are intense to stimulate the muscle to grow, but short so you don’t over train.
There are three main stress hormones in the body; cortisol, catecholamines and Neuropeptide Y (NPY). NPY is only released during times of perceived chronic stress.
NPY is particularly evil in that unlike the catecholamines and cortisol, which are mainly catabolic hormones (i.e. they burn fat), NPY makes you gain fat. When NPY is released in large amounts, it causes fat cells to go from immature baby fat cells to full-grown, mature fat cells. To make matters even worse, cortisol enhances the efficiency of NYP to develop more fat cells.
Other negative effects of overtraining include:
- Reduced muscle protein synthesis and increased muscle protein breakdown
- Reduce growth hormone release
- Metabolism slowdown
- Water retention
- Disrupted sleep patterns
Strength Phase
The first 2 workouts in this program focus on big compound movements such as the deadlift, squat, and bench press. The goal rep range is 4-6. Rest periods will be 2-3 minutes between sets. The strength phase is all about moving as much weight as possible.
I recommend rotating your strength phase movements every 4-5 weeks so you make consistent progress. For example, you could substitute squats with front squats.
Size Phase
The next 3 workouts in this program focus on blood volume and nutrient delivery. The goal rep range will be 8-12. Rest periods will be 60-90 seconds between sets. The size phase is all about getting as big of a pump as possible.
Make sure to use exercises in the size phase that you have a good mind to muscle connection with. Feel free to swap out one of the exercises I have listed for a different exercise if you get a better feel from that exercise. For example, you could substitute standing dumbbell bicep curls with standing EZ-bar bicep curls.
Ab Training
Some people might argue that direct ab training is not needed since the abs get so much indirect work from big compound lifts like squats, overhead barbell press and deadlifts.
Although that is true, I personally feel that to make the abs really ‘pop’, direct ab work is needed. At the very least, it can’t hurt. In the size and strength training program, you will be training abs three times per week. Add the ab workout to the end of three workouts each week.
Cardio
I do not recommend doing a lot of cardio on an intense workout program like this. Cardio taps into your body’s recovery ability and puts you at risk of over training. It’s also simply not needed.
Cardio isn’t magic. It simply burns calories. You could achieve the same effect by simply removing calories from your daily diet. Keep cardio minimal on this program. If you want to add in cardio, keep it low intensity.
Supersets
Supersets are when you perform two exercises back to back with no rest in between.
After finishing the first exercise, you immediately start the second exercise. After both exercises are completed, you take the prescribed rest period.
5 Day Muscle & Strength Workout Weekly Schedule
- Monday: Upper Body Strength
- Tuesday: Lower Body Strength
- Wednesday: OFF
- Thursday: Back/Shoulders Size
- Friday: Chest/Arms Size
- Saturday: Legs Size
- Sunday: OFF
Monday: Upper Body Strength Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Weighted Wide Grip Pull Ups | 2-3 | 4-6 |
| 2. Bent Over Barbell Row | 4-5 | 4-6 |
| 3. Narrow Grip T-Bar Row | 2-3 | 4-6 |
| 4. Standing Overhead Barbell Press | 4-5 | 4-6 |
| 5. Incline Dumbbell Bench Press | 4-5 | 4-6 |
| 6. Weighted Dips | 2-3 | 4-6 |
| 7. EZ Bar Skullcrusher | 2-3 | 4-6 |
| 8. EZ Bar Bicep Curls | 2-3 | 4-6 |
Rest periods: 120-180 seconds between sets.
Tuesday: Lower Body Strength Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Squats | 4-5 | 4-6 |
| 2. Hack Squats | 2-3 | 4-6 |
| 3. Deadlifts | 4-5 | 4-6 |
| 4. Lying Leg Curls | 2-3 | 4-6 |
| 5. Standing Calf Raise | 4-5 | 4-6 |
| 6. Seated Calf Raise | 2-3 | 4-6 |
Rest periods: 120-180 seconds between sets.
Thursday: Back/Shoulders Size Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1a. Wide Grip Pull Down | 4-5 | 8-12 |
| 1b. Narrow Grip Pull Down | 4-5 | 8-12 |
| 2. Chest Supported Machine Row | 4-5 | 8-12 |
| 3. Narrow Grip Low Pulley Cable Row | 2-3 | 8-12 |
| 4a. Straight Arm Rope Pull Down | 2-3 | 8-12 |
| 4b. Lower Back Hyperextensions | 2-3 | 8-12 |
| 5. Dumbbell Shoulder Press | 4-5 | 8-12 |
| 6. Standing Dumbbell Side Lateral Raise | 2-3 | 8-12 |
| 7. Standing EZ Bar Front Raise | 2-3 | 8-12 |
| 8. Dumbbell Rear Delt Lateral Raise | 2-3 | 8-12 |
| 9a. Cable EZ Bar Upright Row | 2-3 | 8-12 |
| 9b. Rope Face Pull | 2-3 | 8-12 |
Rest periods: 60-90 seconds between sets.
Friday: Chest/Arms Size Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Incline Barbell Bench Press | 4-5 | 8-12 |
| 2a. Flat Machine Chest Press | 2-3 | 8-12 |
| 2b. Incline Dumbbell Fly | 2-3 | 8-12 |
| 3. Cable Crossover | 2-3 | 8-12 |
| 4. Narrow Grip Bench Press | 2-3 | 8-12 |
| 5. Seated Overhead EZ Bar Tricep Extension | 2-3 | 8-12 |
| 6. Single Arm Cable Press Down | 2-3 | 8-12 |
| 7. EZ Bar Preacher Curl | 2-3 | 8-12 |
| 8. Standing Alternating Dumbbell Hammer Curl | 2-3 | 8-12 |
| 9. High Pulley Single Arm Bicep Curl | 2-3 | 8-12 |
Rest periods: 60-90 seconds between sets.
Saturday: Legs Size Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1a. Seated Hamstring Curl | 4-5 | 8-12 |
| 1b. Leg Extension | 4-5 | 8-12 |
| 2. Front Squat | 4-5 | 8-12 |
| 3a. Leg Press | 4-5 | 8-12 |
| 3b. Barbell Walking Lunge | 4-5 | 8-12 Each |
| 4a. Abductor Machine | 2-3 | 8-12 |
| 4b. Adductor Machine | 2-3 | 8-12 |
| 5. Glute Kick Backs | 2-3 | 8-12 Each |
| 6. Donkey Calf Raise | 4-5 | 8-12 |
| 7a. Seated Calf Raise | 4-5 | 8-12 |
| 7b. Single Leg Calf Press | 4-5 | 8-12 Each |
Rest periods: 60-90 seconds between sets.
Ab Workout: 3X Per Week
| Exercise | Sets | Reps |
|---|---|---|
| 1a. Hanging Leg Raise | 3-4 | 8-12 |
| 1b. Decline Sit Up | 3-4 | 8-12 |
| 2a. Lying Leg Raise | 3-4 | 15-20 |
| 2b. Cable Crunch | 3-4 | 15-20 |
| 3. Cable Wood Choppers | 3-4 | 15-20 Per Side |
| 4. Barbell Ab Roll Out | 3-4 | Failure |
Rest periods: 60-90 seconds between sets.