The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one bodypart per day for a duration of 5 days. There are two main advantages to using this type of routine.
Firstly, you can train the body part with all out effort and intensity. You don’t have to worry about training two or more body parts per session.
Also, this type of program will allow for additional training volume (more sets and exercises).
Secondly, it will allow for a longer period of rest. Training one body part per week will allow maximum rest and recuperation periods.
By increasing the overall intensity of the program it will be necessary to increase the rest and recuperation periods (which this program does).
Based on the volume of this type of routine, it is recommended that only advanced trainers use this type of program. If you are a beginner or intermediate, please see our 5 day beginner program here.
Here is the training sequence:
Let’s take a look at the workout:
Duration: 5 to 6 weeks
Goal: Increase muscle mass by allowing maximum recuperation for each body part.
– 5 workouts weekly
– 1 body part trained at each workout
– Several exercises per body part
– Holistic repetition ranges
– low, medium and high repetition range
– Spill over routine set up. Each body part is worked once directly, once indirectly
– Variable rest periods
– matching repetition scheme
– Cardio work at the end of each workout
– 20-25 minutes of medium intensity
You can either use two or one days rest at the end of the training sequence. I recommend two at first and as you progress, try using one day. However, you will have to “play it by ear” and listen to your body.
Weight Increments: Try and add heavier weight to each progressive set (pyramid style).
Once you are able to complete all repetitions on your last set (unassisted), increase the weight by 10% to 15% for your next workout for the same exercise.
As indicated below, rest the recommended time in between sets. Once an exercise is complete, immediately set up and perform the next exercise.
Try and give this routine at least 5 weeks. If you find its working, stay with the program until it stops working.
Click here for a printable version of this workout. Includes a workout log. For general workout logs, please see this page here.
To find the amount of weight you need to be using, please use the one repetition maximum tool here.
If you have any questions about this program, please email me at:
buildingmuscle101 @ vianet.ca (please excuse the spaces – avoid spam bots)
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.