This document provides details of a 5-day per week high-intensity workout split targeting different muscle groups each day. It includes exercises for each muscle group, sets and reps for each exercise, and a sample daily diet plan with macronutrient breakdowns. The workout is divided into days focusing on legs, back, chest, shoulders/traps, and arms. Each workout lists 2-4 exercises per muscle group along with set and rep schemes.
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This document provides details of a 5-day per week high-intensity workout split targeting different muscle groups each day. It includes exercises for each muscle group, sets and reps for each exercise, and a sample daily diet plan with macronutrient breakdowns. The workout is divided into days focusing on legs, back, chest, shoulders/traps, and arms. Each workout lists 2-4 exercises per muscle group along with set and rep schemes.
This document provides details of a 5-day per week high-intensity workout split targeting different muscle groups each day. It includes exercises for each muscle group, sets and reps for each exercise, and a sample daily diet plan with macronutrient breakdowns. The workout is divided into days focusing on legs, back, chest, shoulders/traps, and arms. Each workout lists 2-4 exercises per muscle group along with set and rep schemes.
Copyright:
Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOC, PDF, TXT or read online from Scribd
This document provides details of a 5-day per week high-intensity workout split targeting different muscle groups each day. It includes exercises for each muscle group, sets and reps for each exercise, and a sample daily diet plan with macronutrient breakdowns. The workout is divided into days focusing on legs, back, chest, shoulders/traps, and arms. Each workout lists 2-4 exercises per muscle group along with set and rep schemes.
Copyright:
Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOC, PDF, TXT or read online from Scribd
Download as doc, pdf, or txt
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High Volume, Medium Intensity 5-Day Split Advanced Program
exercise program fat burning muscle building
Not sure what a certain exercise is? Look here.
BB DB EZ SS
Barbell Dumbbell EZ-Curl Bar Superset (set of one exercise immediately followed by a set of another exercise without in between)
2 x 10-12 2 sets with such weight that failure is reached in 10 to 12 reps 1x Failure Monday Legs, Calves BB Squat DB Walking Lunges Leg Press 1 set of bodyweight exercise taken to failure Tuesday Chest, Abs 3 x 8-12 Incline BB Bench Press 3 x 8-12 3 x 10-15 Flat DB Bench Press 3 x 10-15 Incline DB Flies 3 x 8-12 3 x 8-12 Thursday Back, Calves BB Deadlift Pullups DB Bent Row
3 x 8-
3 x Fa
3 x 8-
Straight-Legged Deadlift 3 x 8-12 Parallel Bar Dips Leg Extension Standing Calf Raises Sitting Calf Raises Friday Shoulders, Abs 3 x 15-20 Cable Crossovers
3 x Failure Sitting Cable Row 3 x 10-15 DB Pullover
3 x 10
3 x 8-
Sitting Calf Raises 3 x 8-12 Swiss Ball Ab Crunches 3 x 10-15 SS Plate Toe Raises 3 x 15-20 Hanging Leg Raises Sunday Biceps, Triceps, Forearms
3 x 10 SS 3 x 20
3 x Failure Standing Calf Raises 3 x 15
BB Hang Clean and Press
3 x 4-8
BB Curls SS BB Overhead Extensions Cable Pressdowns SS Cable Curls Sitting Incline DB Curls EZ Skullcrusher DB Overhead Extension BB Close-Grip Bench Press Hammer DB Curls BB Behind-Back Wrist Curls BB Wrist Extensions
2 x 8-12 SS 2 x 8-12
Sitting DB Shoulder Press Sitting DB Side Raises Bent Rear DB Raises EZ Upright Row BB Shrugs Decline Crunches Hanging Knee Raises
3 x 8-12 3 x 10-15 2 x 10-15 3 x 8-12 2 x 10-15 3 x Failure 3 x Failure
