Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Advanced
Days Per Week:
5
Equipment Required:
Barbell, Cables, Dumbbells, Machines
Target Gender:
Male & Female
Author:
Workout Description
This workout routine is a 5-day split workout - Two Days On, 1 Day Off, Two Days On, 1 Day Off. The workout is aimed at muscle size, definition and tone. This workout was designed for advanced lifters. If you have any questions about this workout ask on our forum.
| Monday - Chest and Shoulders | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Decline Smith Presses | 2 | 12 |
| Flat Dumbbell Presses | 4 | 20 |
| Incline Dumbbell Flyes | 3 | Failure |
| Shoulders | ||
| Exercise | Sets | Reps |
| Seated Dumbbell Presses | 1 | 25 |
| Reverse EZ Bar Presses (barbell shown in video) | 1 | Failure |
| Seated Dumbbell Side Laterals | 1 | Failure |
| Notes | ||
| None. | ||
| Tuesday - Legs | ||
|---|---|---|
| Quads | ||
| Exercise | Sets | Reps |
| Leg Presses | 4 | 25 |
| Leg Curls | 1 | 30 |
| Leg Extensions | 1 | 30 |
| Hamstrings | ||
| Exercise | Sets | Reps |
| Leg Curl Machine | 3 | Failure |
| Notes | ||
| None. | ||
WEDNESDAY - REST DAY
| Thursday - Back, Rear Shoulders, Traps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Pull-ups | 3 | 12 |
| Dead Lifts | 3 | 10 |
| Dumbbell Rows | 3 | 10 |
| Lat Pulldown | 3 | 10 |
| Rear Delts | ||
| Exercise | Sets | Reps |
| Bent Over Rear Delt Cable Fly | 2 | 25 |
| Traps | ||
| Exercise | Sets | Reps |
| Barbell Shrugs | 3 | 12 |
| Seated Dumbbell Shrugs | 3 | 12 |
| Upright Rows | 3 | 12 |
| Notes | ||
| None. | ||
| Friday - Arms and Calves | ||
|---|---|---|
| Arms | ||
| Exercise | Sets | Reps |
| Standing Dumbbell Curls | 2 | 10 |
| Dumbbell Drag Curls (barbell video shown) | 1 | 20 |
| Incline Hammer Curls | 1 | 15 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close-Grip Benches | 1 | 25 |
| Tricep Press Downs | 1 | 25 |
| Double Arm Kickbacks | 1 | 25 |
| Bench Dips | 1 | Failure |
| Calves | ||
| Exercise | Sets | Reps |
| Seated Calf Raises | 3 | 15 |
| Donkey Calf Raises | 3 | 15 |
| Notes | ||
| None. | ||
SATURDAY - REST DAY
SUNDAY - START WORKOUT CYCLE AGAIN
Comments (156)
Add a comment
Posted Tue, 09/28/2010 - 16:28
Holy crap that's 200 frickin presses!! I'm gonna die today.
Posted Sun, 11/27/2011 - 22:56
lol i died just doing 1 rotation hopefully next time i do legs itll be better
Posted Thu, 09/09/2010 - 12:44
Hey im looking for a workout that will make me look bigger and stronger. I dont want to be all bark and no bite. I am only at a 255 lb bench rigtht now. I use to bench 285 but i lost it over the summer. Will i be able to reach my goal of 320 lb bench by the end of the school year? I lost alot of strenght in every part of my body. So will this workout restore it?
Posted Fri, 09/10/2010 - 08:46
Hi Jesse,
I would recommend one of the following workouts:
http://www.muscleandstrength.com/workouts/steves-density-and-strength-4-...
http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-...
http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workou...
Posted Thu, 09/09/2010 - 18:28
hey steve,
i am a 5'll" 175-180 lb. 18 year old.. i have been working out for about a year and half consistantly. i have about 10 % body fat. i want to get to about 8 but still build a lot of muscle.. is this a good workout or do you have one that you would recommend?? thanks
Posted Fri, 09/10/2010 - 08:47
Hi Dave,
Most any muscle building workout will serve you well. The real key to dropping bodyfat is a properly structured diet. Here is an article that will help. let me know if you have any questions.
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Tue, 09/28/2010 - 16:57
Why is leg curls listed twice on leg day? 1 set for quads and 1 set for hams, Dont make sence.
Posted Tue, 09/28/2010 - 17:23
Im trying to start a workout plan but dont know where to start. Im 5'8 275 and sadly to say not fit like 10 yrs ago. I want to get big in muscle mass not fat. Is thier anyone who can lead me in the right direction. Plan on getting big ripped etc.
Posted Wed, 10/06/2010 - 08:52
Hi Benny,
I would start with a workout like this:
http://www.muscleandstrength.com/workouts/3day-beginners-workout.html
...and get your diet in check. Here are a couple eating articles that will help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Sun, 10/03/2010 - 17:41
This is what I've been following for the past 2 months (I've been working out for the last 7 months, roughly).
Monday - Back - Workout time: 90mins
Bent over dumbbell row
Weight: 55 (each)
Reps: 15
Sets: 3
Lat pull down
Weight: 100
Reps: 15
Sets: 3
Lat pull down (narrow)
Weight: 55
Reps: 15
Sets: 3
Low cable row
Weight: 150
Reps: 15
Sets: 1
Supported row
Weight: 70
Reps: 15
Sets: 2
Shrugs (dumbbell)
Weight: 75 (each)
Reps: 15
Sets: 3
Dead lift
Weight: 185
Reps: 15
Sets: 2
Standing dumbbell row
Weight: 35 (each)
Reps: 15
Sets: 2
Tuesday - Biceps - 50 minutes
Incline dumbbell curl
Weight: 17.5
Reps: 15
Sets: 3
Hammer dumbbell curl
Weight: 17.5
Reps: 15
Sets: 2
Reverse cable bicep curl
Weight: 60
Reps: 15
Sets: 3
Cable bicep curl
Weight: 65
Reps: 15
Sets: 2
Machine bicep curl
Weight: 30
Reps: 15
Sets: 2
Wednesday - Chest & Shoulder - 90 minutes
Decline dumbbell press
Weight: 50
Reps: 15
Sets: 2
Decline barbell press
Weight: 105
Reps: 15
Sets: 2
Incline machine press
Weight: 55
Reps: 12
Sets: 2
Incline dumbbell press
Weight: 30
Reps: 15
Sets: 2
Flat dumbbell press
Weight: 35
Reps: 15
Sets: 2
Machine flye press
Weight: 90
Reps: 15
Sets: 2
Overhead dumbbell press
Weight: 25
Reps: 15
Sets: 2
Machine lateral raises
Weight: 30
Reps: 15
Sets: 2
Dumbbell lateral raises
Weight: 12.5
Reps: 12
Sets: 2
Dumbbell external rotation
Weight: 5
Reps: 20
Sets: 2
Thursday - Triceps - 50 minutes
Parallel bap dips
Weight: -
Reps: 15
Sets: 2
Decline close grip bench press
Weight: 95
Reps: 15
Sets: 3
Cable triceps push down
Weight: 90
Reps: 15
Sets: 3
Lying cable triceps extension
Weight: 40
Reps: 15
Sets: 2
Cable triceps push down (with triceps pressdown bar)
Weight: 55
Reps: 15
Sets: 3
Friday - Quads - 60 minutes
Machine leg extension
Weight: 65
Reps: 20
Sets: 1
Back sqauts
Weight: 365
Reps: 15
Sets: 2
Lunges
Weight: 145
Reps: 15
Sets: 2
Step up
Weight: 135
Reps: 15
Sets: 1
Unilateral leg press
Weight: 250
Reps: 15
Sets: 1
Saturday - Calves & Hamstring - 50 minutes
Machine Calf raise
Weight: 300
Reps: 15
Sets: 2
Seated Calf raise
Weight: 125
Reps: 15
Sets: 2
Unilateral Machine leg curl
Weight: 55
Reps: 15
Sets: 3
Toe raises
Weight: 30
Reps: 15
Sets: 2
Leg raises
Weight: -
Reps: 20
Sets: 2
Sunday - Rest
This is my workout and I know it sucks. It has shown good results on me, though. I wish to gain muscles and abs. My stomach is bulging out. I workout on my abs at home but there's no effect. Anyway, I'd really appreciate if you could help me get a good effective routine with good cardio activity and more emphasis on biceps and chest.
Now I've been surfing this site for more than an hour and I feel this is the workout I should follow. But do you think it's appropriate for me?
I'd appreciate if you could help.
Thanks.
Posted Wed, 10/06/2010 - 08:54
Hi Aditya,
I would recommend using this workout if you feel it's a good fit for you. As far as diet, check out these 2 articles. They will help you to reach your goals.
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Wed, 10/06/2010 - 09:27
I also went through an advanced level workout which had abs activity on every single day. Three sets of one abs exercise each day. Is it okay if I do one exercise each day or each alternate day following the given routine?
Posted Mon, 10/11/2010 - 13:41
You can perform one exercise per day.
Posted Tue, 10/05/2010 - 17:54
How long should a workout be? Is it okay if I take no longer than 90 minutes? I've started following this routine and it's the best.
Posted Wed, 10/06/2010 - 08:55
Hi Aditya,
90 minutes is plenty. I wouldn't recommend training any longer then that.
Posted Wed, 10/06/2010 - 09:25
It isn't too much, is it? On some forums, I read that a workout shouldn't exceed 45 minutes cause of decreasing testosterone levels and release of cortisol. On some workout days, like Legs and Chest & Shoulders, my workout gets over in about 80-90 minutes. It isn't too much, is it?
Posted Mon, 10/11/2010 - 13:41
The 45-60 minute belief is hotly debated. I always recommend trying your best to work hard during 60 minutes. I believe if you can't work out hard in 60 minutes, you're doing something wrong. With that said, young guys with beefy testosterone levels can often train longer.
If you are concerned I would definitely slim down the number of sets per workout.
Posted Wed, 10/06/2010 - 04:16
Hey Steve,
I just started your workout and so far it seems effective. I am looking to increase my size and I hope to do it quickly and effectively. I used to have a workout that would focus on every muscle group and you would have one warm up set, and then you would do your max at ten reps (obviously not a max but the most you can do for ten reps) and it was very effective very fast. I like your workout but what is its primary focus? and Why do you think your system would possibly be more effective compared to my old system of a warm up set then a max with some of the same workouts. It worked on legs then chest, then arms,shoulders calves and then abs. Im not sure of the order but it was something like that and i do believe it was from this site.
Posted Wed, 10/06/2010 - 08:57
Hi Tom,
This is an advanced muscle building workout. As far as your old workout, it's impossible to compare without knowing more, including exercise selection.
Really any workout will serve you well if it has a decent exercise selection, and it you are pushing hard and eating correctly.
Posted Sat, 10/09/2010 - 12:55
Hi ,
My name is Henry and ive been weight lifting for a year and a half now. I am currently 220 pounds and i am 18 years old. I still have a good amount of fat on me but its mainly in my back and chest and stomach , my arms are very nice and defined but i want to get the rest of body like that , i was thinking of doing a 5 day definition workout with cardio everyday and abs everyday so that i can lean out and become more defined while loosing weight and after i have reached my goal to go back to muscle building , any thoughts or workouts i should do ? please help me out !
Posted Mon, 10/11/2010 - 13:48
Hi Henry,
With your experience I think the 5 day routine is worth a try. Just make sure you have your diet nailed down. Here is an article that might help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Sun, 10/10/2010 - 22:14
will this work out increase my muscle size too or just tone them.
Posted Mon, 10/11/2010 - 13:50
Hi Dale,
With a proper diet this workout will help you increase muscle size. Here are a couple articles that might help:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Mon, 10/25/2010 - 22:37
Hello,
I am a 17 guy, I have been lifting weights for many years now and am trying to lose lots of fat but get "ripped" at the same time, is this workout for me?
Posted Tue, 10/26/2010 - 09:44
Hi Jake,
This workout is a solid choice. Along with a solid cutting style diet, you will reach your goals. Here are a couple diet articles that will help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Tue, 11/30/2010 - 19:39
Hello Steve,
What are the advantages of training in a high rep range such as in this workout?
Would it be possible to substitute low rep ranged lifts into this routine?
or possibly more compound lifts?
Thanks a lot,
Jake
Posted Tue, 12/07/2010 - 10:05
Hi Jake,
High reps makes the workout more like a cardio session. If you are primarily interested in muscle building I would use 5 to 12 reps swap in compound lifts.
Posted Tue, 11/30/2010 - 19:59
so I took a year off of school and did absolutely nothing to train.
i have lost a lot of muscle and can't seem to lose the fat around my stomach. I'm trying to get as ripped as possible before next summer it is almost december. right now i'm 6 ft and about 215. will this word out get me ripped fast I;m currently working out at least once a day and running at least every other day after my work out. It seems that I'm not really getting many results.
Posted Tue, 12/07/2010 - 10:06
Hi Ty,
To get ripped while training with weights, you will want to focus on diet. Here are some articles that will help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Sat, 12/18/2010 - 01:03
Hi Steve
I am planning to start in a couple of weeks. Just had a question that i do have some core fat that i want to lose while i gain muscle.
What do u think would be the best way to go about it? My strength is pretty good but whenever i've tried working out before, dont think i ended up building enough muscle as i'd expected. I was keeping tabs on my protein (roughly 175 grams a day split across 6 meals)...any suggestions on it?
Also, i plan to go on an a natural diet including chicken, beef, lamb, fish and eggs. I guess that reduces my dependency on supplements and i'd only take the protein shake after a workout. Is this something you recommend?
Thanks a lot
Posted Thu, 12/23/2010 - 11:51
Hi Raavi,
Your diet is structure well. From here you just may need to focus on carb cycling to lose that extra fat. I recommend checking out this article:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
As far as supplements, I do recommend some form of quality multivitamin and fish and/or flax oil while cutting.
Posted Mon, 12/20/2010 - 17:29
Hello. would you recommend this for a toning workout? i really want to start toning up.. getting cut for summer. could i just add cardio and abbs too this? and when would be the best to do carido and abbs in this work out?
Posted Thu, 12/23/2010 - 11:52
Hi PB,
Sure, pretty much any workout can be used to shed fat and tone up as long as your diet is in check. Here are some articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
I would do abs 1-3 times per week after weight training. Cardio i would start with 3-4 times per week for 20-30 minutes either post-workout, first thing in the morning, or on off days.
Posted Mon, 01/03/2011 - 22:56
Im a 16 year old athlete i play football baseball and i wrestle im at 125 pounds now and want to get bigger and stronger. When do you reccomend that i do this workout? Should i start after wrestling season or wait until wrestling and baseball is over?
Posted Tue, 01/18/2011 - 13:24
Hi John,
I would start ASAP. Strength and size building is on ongoing process, and should be approached year round for maximal results.
Posted Thu, 01/13/2011 - 09:42
Is this workout suitable after dough's four day split. I want more definations on my muscle, since i have pretty decent size. also can u elaborate more on the repititions given for each set. I would be highly obliged
Posted Mon, 02/07/2011 - 14:43
Hi Mandar,
Regarding reps, what specific questions do you have?
This is a good workout choice. You want to focus on two things to maximize results:
1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Fri, 02/11/2011 - 07:32
Steve,
Is there anyway you could make an abdominal workout for this program? I like this workout but feel like my core will be neglected.
Posted Thu, 02/17/2011 - 10:03
Hi,
I have started this routine , but I fear that I may
may not be able to workout using weights for
15-20 days stretch, as being a chemist I have to
go to plant where there is no gym. Then during that
tenure, what I must do to keep my form of
muscles in shape?. Also plz advice me whether I
should consume whey during non working
out days, and what type of excercises I must
do to keep my muscle in shape. Ur advice is highly
important and valuable to me. Plz reply
mandar
Posted Thu, 02/17/2011 - 21:34
Hi,
I have started this routine , but I fear that I may
may not be able to workout using weights for
15-20 days stretch, as being a chemist I have to
go to plant where there is no gym. Then during that
tenure, what I must do to keep my form of
muscles in shape?. Also plz advice me whether I
should consume whey during non working
out days, and what type of excercises I must
do to keep my muscle in shape. Ur advice is highly
important and valuable to me. Plz reply
mandar
Posted Mon, 02/21/2011 - 07:19
Hi,
I have started this routine , but I fear that I may
may not be able to workout using weights for
15-20 days stretch, as being a chemist I have to
go to plant where there is no gym. Then during that
tenure, what I must do to keep my form of
muscles in shape?. Also plz advice me whether I
should consume whey during non working
out days, and what type of excercises I must
do to keep my muscle in shape. Ur advice is highly
important and valuable to me. Plz reply
mandar
Posted Tue, 02/22/2011 - 22:50
I want to get ripped i have a couple powders but i don't know which one i should use for this workout. I have amp pro performance, isomass gainer and, some createain powder. Which one should i use for the best results?
Posted Thu, 03/03/2011 - 23:20
Hi,
I m currently in the third week of this routine and
pretty satisfied with the progress. But can you tell me in around how many weeks my
definations of muscles will become more evident
also I will not be able to workout for 15-18 days due
to my job related work , in that phase can u
suggest some exercises which will help me maintain
my pump. Plz reply at earliest. Thank you
Posted Fri, 03/04/2011 - 01:35
If I want to circuit this workout in 2 days per
week, then can u please give the order of
excercises to be followed in this workout routine
this will help me to complete the entire exercises given
in the workout. Thank you
Posted Mon, 03/14/2011 - 10:29
Hi Steve, new to this website, and just by reading the comments that you and others have put has helped me in itself, and i think its really good how you answer each persons queries. However I was wondering if you had an email which i could send you my current diet (I've put on a word document the food I'm eating, which has the amount of protein, fat, and carbs for each meal for each day, which i repeat each day more or less) and my current workout session plans. I'm 20, and for the last couple of years have been regularly hitting gym and eating, howeverl last october i properly sorted my diet out and have since been trying to maintain muscle while losing body fat. I think i've hit a plateu so i was wondering what your opinion on training would be (at the moment im doing weight training 3 times a week to maintain muscle size, and doing swimming 3 times a week at about 50% intensity, and rest day once a week) and also whether this would be a good workout for me once I've reached my desired body fat % and would like to start builking up. I'dd like a lean look, but not big, and i'm not really bothered about strength (sounds sad but i'm only interested in muscle size rather than strength). Thanks
Patrick
Posted Fri, 03/18/2011 - 00:46
I just finished 6 weeks of this work out have noticed a tremendous increase in my strength now. I am now starting the Power Muscle Burn 5 Day Powerbuilding Split routine and can't wait to see how the results will be from the heavier building now. Don't know what I would do without these routines!!
Posted Thu, 03/24/2011 - 11:58
why are there no replies for such a long time for the queries asked. Plsease note that your replies are quaessential and highly important
Thank you
Posted Sun, 04/03/2011 - 17:18
Hey, what's the difference between the leg curl and the leg curl machine? The video is the same for both of them.
Posted Sun, 04/17/2011 - 23:53
Hi I was wondering I am doing the Shauns 4 day muscle building split. Would it be ok to do his for 2 weeks then this for one week, then his for 2 weeks and this for one week and so on and so fourth?
Posted Sun, 07/03/2011 - 23:04
Hey I am 16 years old 5.9 140 pounds and have a skim structure. I started working out this summer on a consistent basis trying to gain muscle an get bigger and stronger. However mow I am starting to bulk up but have lost some definition. I want to get bigger stronger and really toned and defined. I am also a soccer and rugby player so I wouldnt like to gain soo much mass that I loose speed rather than gain speed. What do you recommend...this workout or a more specialized one?
Pages
Add new comment