5 Day Workout Routine

This routine works one body part per week allowing for maximum rest and recovery periods.


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It trains one body part directly while hitting that same body part indirectly (once per week)

Routine Type 5 Days On - 2 Days Off
Duration Ongoing - Peform 5 workouts out of the week training one body part per workout
Level Intermediate - Advanced
Purpose Maximum Recovery - Strength and Muscle Mass
Target Advanced trainers interested in training 5 days straight and concentrating on one body part per workout

Workout Schedule

Monday
Legs
Tuesday
Chest
Wednesday
Back
Thursday Shoulders
Friday Biceps / Triceps / Forearms
Saturday Rest
Sunday Rest

The Workout

Monday - Legs
Muscle Group / Notes Exercise Sets / Reps
Quadriceps Leg Press 1 x 15
1 x 10
1 x 8
1 x 6
1 x 15
  Hack Squats 1 x 15
1 x 10
1 x 8
1 x 6
  Leg Extensions 1 x 15
1 x 10
1 x 8
1 x 6
1 x 15
Hamstrings Leg Curls 1 x 15
1 x 10
1 x 8
1 x 6
1 x 15
Tuesday - Chest
Muscle Group / Notes Exercise Sets / Reps
Chest Bench Press 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Incline Dumbbell Press 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Incline Flyes 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Wednesday - Back
Muscle Group / Notes Exercise Sets / Reps
Back Seated Pulldowns 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Seated Rows 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Dumbbell Rows 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Traps Shrugs 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Thursday - Shoulders
Muscle Group / Notes Exercise Sets / Reps
Shoulders Military Press 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Side Laterals 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Bent Over Laterals 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Upright Rows 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Friday - Biceps / Triceps / Forearms
Muscle Group / Notes Exercise Sets / Reps
Biceps Barbell Curls 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Incline Curls 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Preacher Curls 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Triceps Skull Crushers 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Seated Triceps Extensions 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Pressdowns with Rope 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Forearms Wrist Curls 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Reverse Wrist Extensions 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps

Saturday - Rest

Sunday - Rest

- Workout submitted by John.


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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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