How To Create A Workout Plan To Gain Muscle
More and more people are turning to regular workouts in an effort to sculpt a toned body and improve their health markers. But the number of different training practices can sometimes lead into confusion and disorientation. Which workout plan is right for you, how many times a week should you train, and how are you supposed to distribute the load? Don't get discouraged: even if you can't afford a personal trainer, now you still have a good chance to figure things out. This article focuses on the pros and cons of a five-day split workout and suggests the best 5 day workout plan to lose extra pounds and pack on muscle.
What Is A Split Workout?
The first question to think about before creating a workout plan is whether you want to perform full-body workouts or split workouts. Full-body workouts are workout plans that engage most of the muscles during a workout, thus ensuring an even distribution of strain across the whole body. HIIT workouts and conventional weightlifting belong to this category ( 3 ). In contrast, split workouts are divided according to the areas of your body. This means that during one training session you will focus, for example, on your shoulders, without straining other parts of the body. On another day, you could work on your chest, the next one – your legs and so on.
Both approaches have their advantages and disadvantages. Let's unpack some of them for you to choose the best 5 day workout routine to build muscle for you.
Read More: The Best 3-Day Split Workout Routine: Can Working Out For 3 Days Help You Lose Weight And Build Muscle?
Full-Body Workouts: Pros And Cons
Full-body workouts have their own advantages and disadvantages over split workouts.
First, full-body workouts do not allow you to train every day or even just a few days in a row. Since you are putting a lot of stress on your body, your muscles won't have time to recover if you wish to exercise often.
On the other hand, that is precisely the reason why full-body workouts are more often recommended for beginners. Most beginners either don't have time or are simply not ready to devote an hour to training 5 or even 6 days a week. 5 day split workouts can be overstraining and risky for beginners. By contrast, full-body workouts allow beginners to learn the correct exercise techniques and increase overall strength ( 4 ).
Plus, full-body workouts are perfect for you if your focus is primarily weight loss and health improvement rather than bodybuilding and packing on muscle, since they are effective at shedding calories. Finally, full-body workouts are more flexible since by skipping one session you won't miss a whole day of training one body region.
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Split Workouts: Pros And Cons
However, there are reasons why split workouts are popular with many coaches and bodybuilders. First of all, this is the best way to gain muscle. If you have been actively training for quite a while and want to create a specific physique, split training is the best option for you. Plus, if you have the time and enthusiasm, split workouts with their intense strain on each body region can yield amazing results. Finally, split workouts are also great for injury recovery, as you can avoid straining certain muscles. So, if you're looking for the best 5 day workout to get ripped, split workouts are exactly what you need.
Best 5 Day Workout
Here's the best 5 day workout routine for you to get ripped and pack on muscle ( 1 ).
Best 5 Day Workout Schedule:
- Day 1: Chest + (Light) Triceps
- Day 2: Back + (Light) Biceps
- Day 3: Core + Forearms + Calves + Cardio
- Day 4: Shoulders + (Heavy) Triceps
- Day 5: Legs + (Heavy) Biceps
- Day 6: Rest (Light core workout as an option)
Day 1:
- Flat Bench Press: 4 Sets (8–10 reps)
- Incline Dumbbell Press: 4 Sets (8–10 reps)
- Triceps Pushdown – V-Bar Attachment: 3 Sets (9–12 reps)
- Decline Dumbbell Flyes: 3 sets(8–12 reps)
- Skull Crushers: 3 Sets (9–12 reps)
- Decline Bench Press: 3 Sets (8–10 reps each)
Day 2:
- Seated Cable Rows: 2 sets (8–10 reps)
- Front Lat Pulldown: 2 sets (8–10 reps)
- Bent Over Barbell Rows: 2 sets (8–10 reps)
- Hammer Curls: 3 sets ( 8–12 reps)
- Deadlift: 2 sets (8–10 reps)
- Barbell Curl (EZ-bar): 3 sets (8–10 reps)
- Straight-Arm Pulldown: 2 sets (8–10 reps)
- Concentration Curls: 3 sets (8–12 reps)
Day 3:
- Crunches: 3 sets of 10–12 reps
- Hanging Leg Raise: 3 sets of 10–12 reps
- Seated Russian Twist: 12–15 reps on each side
- Bicycle Crunches: 15–20 sets of maximum reps
- Planks: 3 sets maximum hold
- Palms-Up Barbell Wrist Curl: maximum reps for 3 sets. Begin with the bar, and add 2.5 or 5 lbs after each set.
- Seated Calf Raise: 3 sets 8–15 reps
- Palm Down Barbell Wrist Curls Over Bench: maximum reps for 3 sets. Begin with the bar, and add 2.5 or 5 lbs after each set.
- Smith Machine Calf Raise: 3 sets 8–15 reps
- 25 mins of cardio before or after your workout
Day 4:
- Seated Dumbbell Press: 4 sets (8–10 reps)
- Military Press: 4 sets (8–10 reps)
- Dips: 4 sets (8–10 reps)
- Side Lateral Raise: 4 sets (8–12 reps)
- Standing Dumbbell Triceps Extension: 4 sets (8–12 reps)
- Front Lateral Raise: 4 sets (8–12 reps)
- Triceps Pushdown — Rope Attachment: 4 sets (8–12 reps)
- Reverse Flyes: 4 sets (8–12 reps)
- Shrugs: 3 sets (8–10 reps)
Day 5:
- Squats: 4 sets (6–8 reps)
- Wide-Grip Standing Barbell Curl: 4 sets (8–12 reps)
- Leg Press: 3 sets (8–10 reps)
- Spider Curl: 4 sets (8–10 reps)
- Smith Machine Calf Raise: 4 sets (8–12 reps)
- Lying Leg Curls: 3 sets (8–12 reps)
- Machine Bicep Curl: 3 sets (8–12 reps)
- Leg Extensions: 3 sets (8–12 reps). Skip if you have leg complications.
Read More: 3-Day Full Body Workout Routine: How To Split Your Training To Build Strength And Muscle
Best 5 Day Workout Tips
Progressive Overload
Progressive overload is one of the most important concepts you need to understand to successfully build muscle. Sometimes people do the same program for months and then wonder that they no longer feel progress. The problem here is obvious – over time, your muscles get bigger and it is no longer difficult for you to do the same number of repetitions of the same exercises as before. As a result, your muscles don't grow anymore. In any training program, you need to gradually increase the load – by increasing the weight and number of repetitions, shortening the rest time, or increasing the frequency of training. If you feel like you can do 8-12 reps without any difficulty, it's better to increase resistance instead of increasing the number of reps – this will allow you to build muscle further rather than increasing the endurance ( 2 ).
Rest For A Short Time
It is imperative to rest between sets if you want to train most effectively. Without rest, your body will be exhausted too quickly, but taking too long breaks is also not efficient. It is believed that the optimal rest period between sets is 1-2 minutes for muscle growth and increased endurance, and 3-5 minutes for strength increase ( 5 ). You will cool down if you rest for more than 5 minutes. Remember that you also need to get enough rest between workouts – muscle growth occurs during rest, not workout.
Eat Enough Protein
Proteins are crucial for muscle growth, and you won't get those big biceps and shredded pecs without increasing your protein intake. Nuts, legumes, lean meat, dairy, eggs and seafood are among the best natural sources of protein, but you can also consider various protein powders and shakes .
Final Thought
To sum up, the best 5 day workout is among the most effective ways for you to gain muscle with control and precision. Nevertheless, this approach demands a huge time investment and may not be suitable for most beginners. A balanced diet with an increased protein and water intake is an absolute must for your split workout success.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- 5-Day Workout Routine to Get Ripped Complete Guide (2020, olympicmuscle.com)
- Challenge Yourself To Grow – The Progressive Overload Principle (2020, bodybuilding.com)
- Full-body workout vs. split workout: Only one is worth your time (2020, cnet.com)
- Pros and Cons of Split System Training Routines (2020, verywellfit.com)
- What Is The Optimal Time Between Sets For Muscle Growth? (2019, bodybuilding.com)
A. Porter
Alex is a professional writer who takes pride in helping people achieve their health goals and motivates others to start taking care of their bodies through exercise and proper nutrition. Being a part of the BetterMe Team, he is extremely inspired by our mission to promote a healthy lifestyle, which includes not only physical, but also mental well-being. Alex emphasizes the importance of safe yet efficient workouts and healthy diets. His main goal is to make more people realize how essential these aspects are, and how drastically they can improve their lives.
I. Grebeniuk
Hey there! I'm a European Champion in synchronized swimming who holds a Bachelor degree in Physical Education. I have experience in working with Olympic level athletes, produced National Champions, State Champions and helped athletes secure their spots on the National teams.
I don't just want to work with professional athletes. I strongly believe that my purpose is to help anybody I work with to achieve their fitness goals and become their best self.
How To Create A Workout Plan To Gain Muscle
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