What is the Most Effective Workout Split for Gaining Muscle and Strength?

If you’re looking to pack on muscle and strength, choosing the right workout split is essential. A workout split refers to how you divide your training sessions throughout the week, focusing on specific muscle groups on different days. The most effective workout split will depend on your goals, fitness level, and schedule. In this article, we’ll dive into some of the best workout splits for maximizing muscle growth and strength gains.

Importance of Workout Splits

Before we discuss the best workout splits, it’s important to understand why they are crucial for optimal results. A well-designed workout split allows for adequate rest and recovery between training sessions, which is essential for muscle growth. By targeting different muscle groups on different days, you can ensure you’re giving each muscle enough time to recover and grow.

Traditional Body Part Split

One of the most popular workout splits is the traditional body part split, where you train different muscle groups on different days. For example, you might have a 4 Day Workout Routine or a 5 Day Workout Splt – such as a chest day, back day, leg day, etc. This split is great for experienced lifters who want to focus on specific muscle groups and have the time to train 5 days a week.

Push/Pull/Legs Split

Another effective workout split is the push/pull/legs split. With this split, you focus on pushing movements (such as chest and triceps) on one day, pulling movements (back and biceps) on another day, and legs on a separate day. This split is great for balancing muscle groups and ensuring you’re hitting all major muscle groups each week.

Full Body Split

For beginners or those with limited time, a full-body split can be very effective and as little as a 3 Day workout routine each week. With this split, you train your entire body in each session, 3-4 times a week. This allows for frequent stimulation of all muscle groups and is great for building a solid foundation of strength and muscle mass.

Choosing the Right Workout Split

When choosing the right workout split for you, consider your fitness level, schedule, and goals. If you’re a beginner, starting with a full-body split is a great way to build a foundation of strength and muscle. As you advance, you can transition to a more specialized split like the traditional body part split or the push/pull/legs split.

It’s important to listen to your body and adjust your workout split as needed. If you’re feeling fatigued or not making progress, it might be time to switch things up. Experiment with different splits and see what works best for you.

So the e most effective workout split for gaining muscle and strength will depend on your goals and schedule. Whether you choose a traditional body part split, a push/pull/legs split, or a full-body split, the key is consistency and progressive overload. Make sure to fuel your body with proper nutrition, get enough rest, and stay consistent with your training. With the right workout split and dedication, you can achieve your muscle and strength goals.

In conclusion, finding the most effective workout split for gaining muscle and strength is a personal journey. Experiment with different splits, listen to your body, and stay dedicated to your training. Remember, consistency is key when it comes to achieving your fitness goals.

So, what is the most effective workout split? The answer is simple – it’s the one that works best for you and helps you reach your fitness goals. Experiment, stay consistent, and watch your muscles grow stronger every day!

The Most Important Workout Recovery Steps with Your Workout Splits

Recovering properly after a workout is essential for muscle repair, replenishing energy stores, and preventing injuries. But what are the most important post-workout recovery steps? Let’s dive into the key elements that will help you recover faster and maximize your fitness gains.

Sleep:

One of the most crucial aspects of workout recovery is getting an adequate amount of sleep. During sleep, your body releases growth hormones that help repair and rebuild muscle tissues. Aim for 7-9 hours of quality sleep every night to ensure optimal recovery. Not getting enough sleep can lead to decreased performance, increased risk of injury, and slower muscle growth.

Nutrition:

Fueling your body with the right nutrients after a workout is crucial for recovery. Make sure to consume a combination of carbohydrates and protein within 30 minutes to an hour after your workout. Carbohydrates replenish glycogen stores, while protein helps repair and build muscle. Eating a balanced meal or snack post-workout will help optimize recovery and ensure you have the energy to tackle your next workout.

Hydration:

Staying hydrated is key to supporting workout recovery. Water helps transport nutrients to your cells, remove waste products, and regulate your body temperature. Make sure to drink plenty of water throughout the day, especially after a workout to replace fluids lost through sweat. Dehydration can lead to fatigue, muscle cramps, and decreased performance, so be sure to keep a water bottle handy at all times.

Active Recovery:

Incorporating active recovery days into your workout routine can help speed up the recovery process. Activities such as yoga, stretching, or light cardio can help improve blood flow, reduce muscle soreness, and enhance flexibility. Listen to your body and give yourself permission to take it easy on rest days to allow your muscles to recover properly.

Rest and Relaxation:

In addition to sleep, taking time to rest and relax is crucial for overall recovery. Stress can negatively impact your body’s ability to recover from workouts, so make time for activities that help you unwind and destress. Whether it’s meditation, reading a book, or taking a hot bath, finding ways to relax can help improve your recovery and performance in the long run.
In conclusion, prioritizing sleep, nutrition, hydration, active recovery, and rest and relaxation are the most important workout recovery steps. By incorporating these elements into your post-workout routine, you can recover faster, prevent injuries, and maximize your fitness gains. Remember, recovery is just as important as training, so make sure to listen to your body and give it the care it needs to perform at its best.

3 Day Workout Plan To Reach Your Goals

Are you looking for an effective workout plan that can help you build muscle, boost your strength, and improve your overall fitness levels? Look no further! In this article, we will discuss an efficient 3 day workout plan that is designed to help you achieve your fitness goals in a short amount of time.

Why Choose a 3 Day Workout Plan?

Are you pressed for time but still want to get a good workout in? A 3 day workout plan is the perfect solution for those who have busy schedules but still want to prioritize their health and fitness. By dedicating just three days a week to exercise, you can see significant improvements in your muscle tone, strength, and overall fitness levels.

Key Components of an Effective 3 Day Workout Plan:

1. Strength Training:
   • Incorporate compound exercises such as squats, deadlifts, bench press, and overhead press to target multiple muscle groups at once.
   • Aim for 3-4 sets of 8-12 reps for each exercise to stimulate muscle growth and strength gains.
2. Cardiovascular Exercise:
   • Include cardiovascular activities such as running, cycling, or swimming to improve your endurance and stamina.
   • Perform 20-30 minutes of cardio on each workout day to boost your heart health and burn calories.
3. Rest and Recovery:
   • Make sure to schedule rest days in between your workout days to allow your muscles to recover and grow.
   • Listen to your body and avoid overtraining to prevent injuries and burnout.

Example 3 Day Workout Plan:

Day 1: Upper Body

• Warm-up: 5 minutes of jumping jacks or brisk walking
• Strength Training:
  • Bench Press: 3 sets of 10 reps
  • Bent-Over Rows: 3 sets of 12 reps
  • Shoulder Press: 3 sets of 10 reps
  • Bicep Curls: 3 sets of 12 reps
• Cardio: 20 minutes of treadmill running or cycling

Day 2: Lower Body

• Warm-up: 5 minutes of dynamic stretching
• Strength Training:
  • Squats: 4 sets of 8 reps
  • Deadlifts: 3 sets of 10 reps
  • Lunges: 3 sets of 12 reps per leg
  • Calf Raises: 3 sets of 15 reps
• Cardio: 20 minutes of stair climber or elliptical

Day 3: Full Body

• Warm-up: 5 minutes of high knees or mountain climbers
• Strength Training:
  • Pull-ups: 3 sets of 8 reps
  • Push-ups: 3 sets of 15 reps
  • Planks: 3 sets of 1 minute holds
  • Russian Twists: 3 sets of 20 reps
• Cardio: 20 minutes of rowing or HIIT training

Benefits of a 3 Day Workout Plan:

• Efficient: Get a full-body workout in just three days a week.
• Effective: Build muscle, boost strength, and improve overall fitness levels.
• Flexible: Easily adaptable to fit your schedule and lifestyle.
• Prevents Burnout: Provides adequate rest and recovery time for optimal muscle growth.
  In conclusion, an effective 3 day workout plan can help you achieve your fitness goals without sacrificing too much of your time. By incorporating strength training, cardiovascular exercise, and rest days into your routine, you can see significant improvements in your muscle and strength gains. So, why wait? Start your 3 day workout plan today and take your fitness to the next level!

WHAT IS A 5 DAY WORKOUT SPLIT?

A 5 day split is a workout routine that splits your weekly training into 5 days –  5 workouts per week on 5 different days.

A 5 day workout split routine often involves training different muscles groups each workout session, which means you are training each particular muscle group once a week.

The Standard 5 Day Workout Split:

• Day 1: Chest
• Day 2: Back
• Day 3: Arms
• Day 4: Shoulders
• Day 5: Legs
• Day 6 & 7: Rest

1. 5 DAY SPLIT:

• Day 1: Chest
• Day 2: Legs
• Day 3: Back
• Day 4: Shoulder & Arms
• Day 5: Core & Cardio

2. 5 DAY ULPPL SPLIT:

• Day 1: Upper Body
• Day 2: Lower Body
• Day 3: Rest
• Day 4: Push
• Day 5: Pull
• Day 6: Legs
• Day 7: Rest

3. 5 DAY BODY PART SPLIT WITH UPPER BODY EMPHASIS:

• Day 1: Chest, Shoulders, Triceps
• Day 2: Back, Biceps, Core
• Day 3: Legs
• Day 4: Chest, Shoulders, Triceps
• Day 5: Back, Biceps, Core
• Day 6 & 7: Rest

4. 5 DAY BODY PART SPLIT WITH CORE & CARDIO

• Day 1: Chest, Shoulders, Triceps
• Day 2: Core & Cardio
• Day 3: Back, Biceps
• Day 4: Core & Cardio
• Day 5: Legs
• Day 6 & 7: Rest

ARE 5 DAY WORKOUT SPLITS EFFECTIVE?

Yes, a 5 day workout split is one of the best options available and is highly popular. It does require a significant time commitment, with training sessions scheduled for 5 days a week. Compared to other workout splits like 3 or 4 days, it demands a higher level of dedication.

However, it’s not just about the frequency of workouts. To effectively build muscle, it’s important to prioritize recovery through sufficient sleep and proper nutrition. If you’re willing to invest the time, determine the ideal workout duration for optimal results, and maintain consistency, a 5 day workout split can be highly effective, especially for muscle building.

1) IS A 5 DAY SPLIT GOOD FOR BUILDING MUSCLE?

A 5 day split is considered to be an excellent workout split for building muscle. It allows for maximum training volume and emphasis on each major muscle group, while also providing sufficient rest days each week. This is particularly beneficial for advanced trainees, as one day of rest per week is generally not enough for most individuals.

2) IS A 5 DAY SPLIT GOOD FOR WEIGHT LOSS?

When it comes to weight loss, any workout split can be effective as long as your diet is in check. To lose weight, you need to consume fewer calories than you burn and incorporate cardio or HIIT after your workouts. Implementing a 5 day split with plenty of cardio can be highly advantageous for fat loss, as it helps preserve muscle mass. The more muscle you have, the better your body becomes at burning fat.

3) IS A 5 DAY SPLIT GOOD FOR BEGINNERS?

While 5 day splits may not be ideal for beginners, who would benefit more from 3 or 4 day splits or full-body workouts, they are highly recommended for individuals with at least 6 months of training experience and a solid foundation. However, if you are a strong beginner, it’s worth experimenting with a 5 day split for a couple of months to see how it suits you. Fitness is about trying new things, evaluating results, and making adjustments accordingly.

WHAT IS THE BEST 5 DAY WORKOUT SPLIT? 

The best 5 day training split for bodybuilding is the well-known Standard 5 Day Split or the lesser-known Upper Lower Push Pull Leg Split, Siimilar to a PHAT workout. The choice between the two depends on your fitness goals.

The Standard Split focuses on one major area of the body each training session, allowing for high volume and efficient recovery. It is a popular choice among bodybuilders for building muscle. On the other hand, PHAT style routine (Upper Lower Push Pull Leg Split) targets each muscle group twice a week with slightly less volume per session.

However, the total weekly volume is comparable to the Standard Split. Ultimately, understanding the benefits of each split will help you decide which 5 day workout split is right for you.

THE ULTIMATE 5 DAY WORKOUT SPLIT ROUTINES

Let’s start with the 5 day split that most people think of when it comes to a 5 day workout plan – the Standard 5-Day Split.

5 DAY  SPLIT WORKOUT ROUTINE:

Now that you have a good idea of what you’re doing, let’s go over the actual workout.

This program is designed to build muscle & strength, with an emphasis on building muscle. Do this split for 8-12 weeks. 

WEEKLY SCHEDULE:

• Day 1: Chest
• Day 2: Back
• Day 3: Arms
• Day 4: Legs
• Day 5: Shoulders
• Day 6 & 7: Rest 

You can use your rest day back-to back or you could put one rest day between day 2 and 3 or 3 and 4 to the same effect. This is a good plaxce to ebvaluate your schedule to maximize gym and personal time.

WARM UP: A dynamic warm up should be done before each workout. Focus on the mobility of the muscles and joints that you will be working on that particular workout and get your body temperature up.

WARM UP SETS: The prohrammed sets below do not include warm up sets. Be sure you always do warm up sets before getting into your working weight. Do as many as you need to warm up at any given exercise, but never take warm up sets close to failure. They should be light weight and low reps, gradually increasing the load to your working weight.

DAY 1: CHEST DAY

Notes:

• Rest time: 60-90 seconds between sets.
• You can switch between DB and BB for presses, and cable machine and DB for flys.
• You can also switch the order of Incline Bench Press & Flat Bench Press each week.

DAY 2: BACK DAY

Notes:

• Rest time: 60-90 seconds (90+ seconds for deadlifts)
• You can switch grip variations for lat pulldowns and pull ups each week.
• You can swap trap raises for rack pulls.

DAY 3: ARM DAY

Notes:

• Rest time: 60 seconds or less between sets.
• Use an EZ bar instead of a barbell if you have wrist pain.
• Feel free to use a variety of equipment (i.e. DB, cable, machine).
• Swap out exercises with our list of best exercises further above.

DAY 4: LEG DAY

Notes:

• Rest time: 90 seconds (90+ for back squats)
• You can replace hip thrusts with Good Mornings or even Reverse Hack Squats (although they are not as effective at targeting the glutes).
• Switch from seated to standing calf raises each week.

DAY 5: SHOULDER DAY

Notes:

• Rest time: 60-90 seconds (longer if needed for OHP).
• You can switch from standing to seated OHP weekly or as you want.
• Dumbbells, cables, and machines can be used for raises. Feel free to switch things up.

DAY 6 & 7: REST OR ACTIVE RECOVERY:

On your rest days, feel free to…REST. But if you are the type of person who has to move, do some light activities that won’t affect your recovery, such as mobility training, some forms of Yoga, walk, easy hike, etc.

WHAT ABOUT AB/CORE EXERCISES?

You probably noticed there are no core-specific exercises in the 5-day split above.

It’s important to note that your core will be worked with the big compound lifts. However, doing a little extra core work is great and often undervalued.

For core workouts, try to do 1-2 per week. They can be done after any training day or whenever you feel like it during the day. We prefer that you rest on your rest days, but if you feel that it won’t hurt your workouts the coming week, you can also do your core workouts on your rest days. Remember though, if your core is sore, your lifts will suffer, as your core is a huge element to any big compound movement.

Here are some examples of effective and efficient core workouts…

CORE WORKOUT EXAMPLE #1: 

1. Hanging Leg Raises: 3 sets x 10 reps
2. Plank: 3 sets x 30-60 seconds
3. Pallof Press: 3 sets x 20 seconds

Rest 30-45 seconds per set.

CORE WORKOUT EXAMPLE #2:

1. Side Plank: 3 sets x 30 seconds (each side)
2. Oblique Side Bends: 3 sets x 15 reps (each side)
3. Woodchoppers (high-to-low or low-to-high): 3 sets x 10 reps (each side)

Rest 30-45 seconds per set.

CORE WORKOUT EXAMPLE #3:

1. V-Ups: 3 sets x 10 reps
2. Russian Twists: 3 sets x 20 reps (10 each side)
3. Mountain Climbers: 3 sets x 20-30 seconds

Rest 30-45 seconds per set.

FINAL NOTE FOR THIS CLASSIC SPLIT: 

The above 5-Day Workout routine is designed to targets all of your primary muscles in full and from all angles. However, if you find yourself more comfortable with different exercises or variation (i.e. Barbell Exercises), then choose whatever works for your fitness level, mobility, preferences or weak areas, and the equipment available to you.

5 DAY UPPER/LOWER/PUSH/PULL/LEGS WORKOUT SPLIT ROUTINE:

This 5 day workout split is designed to build muscle and strength while keeping lean. The workouts are going to provide a higher calorie burn than the standard split and you are going to be doing slightly more volume each workout. This also commonly referred to a PHAT Workout.  Check out that workout here.

Like any workout routine and split, you should stick with this plan for a minimum of 8 weeks if you want noticeable results. 

WEEKLY SCHEDULE:

• Day 1: Upper Body
• Day 2: Lower Body
• Day 3: Rest
• Day 4: Push
• Day 5: Pull
• Day 6: Legs
• Day 7: Rest

The upper and lower body workout sessions will prioritize strength training, resulting in lower reps and a focus on compound exercises. On the other hand, the PPL routine during the week will highlight hypertrophy. It is important to note that progress in both strength and muscle size will be evident across all rep ranges utilized, as research indicates that muscle growth can occur with any rep range given the appropriate weight load. 

WARM UP: A dynamic warm up should be done before each workout. Focus on the mobility of the muscles and joints that you will be working on that particular workout and get your body temperature up.

WARM UP SETS: The sets listed do not contain warm up sets. Prior to reaching your working weight, always perform warm up sets. Perform as many warm up sets as necessary for each exercise, ensuring they are not taken to failure. Start with light weights and low reps, gradually progressing to your initial working weight for the first sets.

DAY 1: UPPER BODY (STRENGTH FOCUSED)

Notes:

• Rest time: 90-120 seconds between sets.
• Increase the weight load each set for the first three exercises, which will likely cause a decrease in reps. Aim to work at an RPE8, which means you have 1-2 reps left in the tank (or 80-85% max effort).

DAY 2: LOWER BODY (STRENGTH FOCUSED)

Notes:

• Rest time: 120+ seconds for deadlifts & squats, and 90-120 seconds for the others.
• Increase the weight load each set for the first three exercises, which will likely cause a decrease in reps. Aim to work at an RPE8, which means you have 1-2 reps left in the tank (or 80-85% max effort).

DAY 3: REST

DAY 4: PUSH (HYPERTROPHY FOCUSED)

Notes:

• Rest time: 60-90 seconds.
• Work at an RPE of 6 or 7, which essentially is about 60-70% your 1RM (or several reps left in the tank).
• Work through a full range of motion to really maximize contraction and stretching.

DAY 5: PULL (HYPERTROPHY FOCUSED)

Notes:

• Rest time: 60-90 seconds.
• Work at an RPE of 6 or 7, which essentially is about 60-70% your 1RM (or several reps left in the tank).
• Work through a full range of motion to really maximize contraction and stretching.

DAY 6: LEGS (HYPERTROPHY FOCUSED)

Notes:

• Rest time: 60-90 seconds.
• Work at an RPE of 6 or 7, which essentially is about 60-70% your 1RM (or several reps left in the tank).
• Work through a full range of motion to really maximize contraction and stretching.

DAY 7: REST

FINAL NOTE FOR THIS ULPPL SPLIT:

The above workout plan is designed to targets all of your primary muscles in full and from all angles. The first part of the week focuses on strength using heavier loads and the second part of the week on hypertrophy using medium loads.

If you find yourself more comfortable with different exercises or variation, then choose whatever works for your fitness level, mobility, preferences or weak areas, and the equipment available to you.

Do this routine for 8-12 weeks and then assess and change things up as needed.

TRAINING RULES & TIPS FOR BUILDING MUSCLE AND STRENGTH

Here are some important rules and tips to follow when creating or following a workout plan with the goal of building muscle and/or strength. 

1. SEPARATE THE MUSCLE GROUPS STRATEGICALLY:

Avoid doing pushing muscle groups and pulling muscle groups back to back. For example, you don’t want to do Chest on Day 1 and then Shoulders on Day 2. Separate the days by opposing muscle groups. This is why we’ve structured the weekly routine as we did.

2. CHOOSE EXERCISES STRATEGICALLY:

It is not necessary to perform all exercises you are familiar with everyday. Select 5-6 exercises that work well together (without duplicating movements), focusing on the same muscle group or body area but in a unique manner. The key lies in varying angles and training variables. For instance, performing a flat barbell bench press followed by a flat dumbbell bench press is redundant; instead, opt for a flat bench press followed by an incline press to change the body position and target your chest differently.

3. USE MULTIPLE REP RANGES:

You’ll notice that we have various rep ranges depending on the exercise at hand. Reps can range anywhere from 1-15 for building muscle and strength, and it really depends on the exercise and how far you are into your workout.

Generally speaking, you should put the big compound lifts at the beginning of your workout when your strength levels are highest. This means you will be doing lower reps with a heavier load. Then, towards the middle and end of your workout, you focus on the “accessory” exercises, using a higher rep range with lighter weight.

• Primary Big Lifts: Your strength training movements will consist of your big compound movements working in a rep range of 1-8 with 3-5 sets and using loads of about 80-90% of your 1RM. 
• Accessory Movements: These are going to consist of your “smaller” compound movements as well as some isolation exercises. These will work in a rep range of 8-12+ with 2-3 sets using loads of about 65-80% of your 1RM.
• Rep Ranges For Building Muscle: While studies show that all rep ranges can build pure size if the weight load you use brings you to near failure, the best rep range to be in is 6-15 reps. Lower than 6 reps and you risk injury because you’ll be using such heavy weights, and higher than 15 reps is really taxing on your body. 

If you are not near-advanced or advanced, it is recommended to stick to the 6-15 rep range. The big three exercises – bench press, squats, and deadlifts – are suitable for 1-5 reps. When lifting heavy weights, exercise caution. If your workout plan includes 1-5 reps but you feel unprepared, consider working in the 5-6 rep range with a weight that challenges you but is still comfortable enough to bring you close to failure (leaving a few reps in reserve). Having a spotter present is a safety precaution.

4. REST TIME:

It is advised to take about 60-90 seconds of rest between working sets. This duration allows your muscles to recover adequately for the next set without cooling down. In case you are performing intense weightlifting or compound exercises, you might require slightly more rest between sets, which is completely acceptable. Ensure that you do not rest excessively to the extent that your muscles cool down. Your heart rate will indicate when you are prepared for the next set. However, challenge yourself as there may be instances where you prolong the rest period more than necessary.

5. PROGRESSIVE OVERLOAD:

Progressive overload involves gradually increasing the intensity of your workouts over the course of your training period. Without doing this, you won’t be able to continue to build muscle or strength because your muscles will no longer be adequately stressed to continue adapting.

Progressive Overload Methods Include:

• Increase weight load
• Increasing reps
• Increasing sets
• Decreasing rest
• Increasing Intensity (i.e. slower tempo or greater range of motion)
• Progression exercises

While there are several ways to progress, for our 5 day split workout routines, all you need to focus on is increasing the weight load and increasing the reps (to the top of the given rep range). 

We provided a rep range for most exercises, so if you start on the low end, you can progress to the top of the range. Once you reach the top of the range, you should increase the weight load and drop the reps down to the lower end as needed. 

i.e., If the rep range is 10-15 for 3 sets, work up to 3 sets of 15, then increase the weight load slightly.

Conversely, if the plan we have for you involves too much volume, you can adjust by making it 3 sets instead of 4, or 2 sets instead of 3, then you can progress by adding sets to the exercises.

The rep ranges in our 5 day workout split programs can also be slightly altered. For example, if it says 8-12 reps for any given exercise, but you prefer 10-15 reps, that’s fine. Once you decide on the change you want, just keep the same rep range over the course of the training period so you can focus on the aforementioned progressive overload method. 

Be sure to keep track of your workouts. Make an excel or diary of your training. It helps! It allows you to clearly see and work towards your progressive overload goals. If you do this properly, you will build muscle and strength without fail.

Note: Progress is NEVER linear. It’s perfectly normal to have days where you don’t outperform the previous weeks. In fact, it’ll happen quite often. But as long as you progress over time, you are doing well. 

No matter what split you do, you should always be implementing progressive overload if your goal is strength & mass building.

6. PERIODIZATION:

Follow a program closely for 4-12 weeks so you can actually make progress, but after that training cycle is up, change up your routine. For most people, the point of diminishing returns is around 8 weeks, so to avoid that, you need to use periodization.

Essentially, after every training cycle, you take a week or so to take a break or completely rest and then start up a new training plan. It can be the same split with changes to the exercises and structure or it can be a completely different split. 

This will help you avoid plateaus and injury or overtraining.

With each training cycle, you should stay consistent with your routine, only making changes in weight load, reps, sets, volume, intensity, rest time, etc., which is what we call progressive overload…

RECOVERY METHODS FOR TRAINING 5 DAYS A WEEK

The concept of recovery is simple and straightforward, but for a lot of people, it’s hard to follow through.

The three pillars of recovery are nutrition, hydrations, and sleep.

Remember, muscle growth occurs outside of the gym!

1. NUTRITION:

If you want to build muscle, you need an ample amount of protein and high quality carbs. You should be eating around .75 gram of protein for every lb of bodyweight. So, if you weight 180lbs, you need at least 135g of protein each day (yes, even on days you are not working out). Carbs should be around 2-3.5 grams per lb of bodyweight. Avoid cards before bed and always consume carbs after your workout.

If you are looking to lose weight while keeping on muscle, then you should up the protein and lower the carbs. For a fat loss diet, your protein needs to be at around 1 gram per lb of bodyweight. Your carbs should be cut in half, only consuming them in the mornings, a little an hour or so before your workout, and just after a workout. 

2. HYDRATION:

Water is essential for building muscle. It helps energize your muscles and keeps them performing at the highest level. It also helps you keep off fat. 

You should be drinking about half your bodyweight in ounces of water. So, if you weight 200lbs, you need 100 ounces of water per day (or 3 liters). 

3. SLEEP: 

Make sure you are getting 8+ hours a night. If you are training hard, you body needs more sleep than those who are not. If not, your immune system will suffer, as will your workouts.

When we say 8+ hours of sleep, we mean good sleep. If you are constantly waking up in the night, you are affecting your deep sleep, which is the sleep that aids in recovery and boosts the good hormones. So, if you have any issues with your sleep, work on fixing them. Good quality sleep is vital.

WHAT SUPPLEMENTS SHOULD YOU TAKE? 

There are many supplements out there, but there are really only a few supplements that you need to consider for your 5 day gym workout routine:

1. Protein Powder: Protein powder is nothing but real protein that has been processed into a powder. You will need to consume more protein than people who don’t train so protein powder is a very efficient and economical way to consume the protein you need to recovery. The best time to use protein powder is post-workout but can also be used for a healthy snack. Note: Don’t let all of your protein come from protein powder, it’s to help supplement your daily protein intake, not make up all of it.

2. Creatine:  Is one of the most researched supplement there is. Studies show that it is one of few supplements that actually supports sports performance. It can help you improve strength, intra-workout recovery, and lean muscle mass.

3. Caffeine: Caffeine is similar to creatine in that it has an overwhelming amount of studies to support its use. This is why it is usually the primary ingredient in many pre-workouts, as it gives you increased energy and can help you train hard throughout a session. So, if you need a boost before your workout, caffeine in the form of coffee or energy drinks will surely help.

FAQS ABOUT 5 DAY WORKOUT PLANS:

1. IS WORKING OUT 5 DAYS A WEEK TOO MUCH?

Working out 5 days a week is perfectly fine as long as you are not training each muscle group every day or too close together. If you want to train 5 days a week, then you should follow one of the 5 day workout split options because they are structured in a way that allows you to workout at this weekly frequency without burning out or overtraining. A systematic approach is important to ensure good recovery. By separating your body parts into different days, you can train more frequently. 

Most people do perfectly fine with a 5 day workout because the workouts are so focused on one area of your body and there’s plenty of recovery, so it is hard to overtrain. 

WORD OF CAUTION FOR BEGINNERS: 

If you are a beginner, 5 days a week may be unnecessary. Your body as a whole may need more time to recover. It’s not even about your muscles, because you are training specific muscle groups each day with a split. It’s about your nervous system. As a complete beginner, a workout with 16-20+ sets per muscle group can be too taxing, especially if you still haven’t dialed in on good nutritional practices or aren’t getting enough sleep. This could be a recipe for failure or some serious DOMS. So, we recommend most beginners to go for a 3 day split or 4 day split that trains 2-3 different muscle groups per workout with 6-10 sets each muscle group. As you become more experienced and in better shape, you can gradually increase your training volume and eventually do a 5 day split.

If you decide to go for a 5 day split and you are feeling fatigued after a couple weeks, place a rest day in-between every 2 workout sessions. It’s fine if you complete your split routine in 8 or 9 days rather than 7. Recovery is vital. 

2. IS 5 DAYS A WEEK ENOUGH TO BUILD MUSCLE?

Working out 5 days a week is more than enough to build muscle. You can spread out the volume of your training throughout the week, which a lot of people find easier to manage than 3-4 days of high volume training.

If you are a beginner, you will build muscle with just 3 days a week, at low volume per workout. It’s the newbie gain phenomenon – people new to training will see gains quickly and easily, usually in their first three months, then things start to slow down as you reach an intermediate level. By 6 months in, you will need to start ramping things up.

3. HOW LONG SHOULD I FOLLOW A 5 DAY SPLIT TO SEE RESULTS?

Follow the training plan for at least 8 weeks and at most 12 weeks. If you are a beginner, you should start seeing physical results around 4 weeks in. If you an experienced lifter, you will see some good results by the time the training cycle is over (especially if you do some before and after pics). What you will noticeably see throughout the training cycle are improvements in your strength and overall fitness. Also, if you eat right, you should be able to build muscle while keeping lean. 

4. HOW LONG SHOULD MY WORKOUTS LAST IN A 5 DAY SPLIT WORKOUT? 

We can’t give you an exact length of time for each workout for a 5 day split as it depends on your training goals, your schedule, the muscle groups you are targeting, and your fitness level. However, generally speaking, your workouts should last no longer than 60 minutes (including warm up but excluding cardio). The average time for workout sessions for a 5 day split is usually around 45-60 minutes. Remember, you are training 5 days a week, so the volume is spread out more over the week, which means you can do slightly less total volume each workout than you would with a 3 or 4 day split.

Now, to give you some ideas why your workout may be longer or shorter:

Let’s say your training goal is strength, then you would be doing heavy sets of approx. 5 reps. In this case, you’d need at least 2 minutes of rest between each set, so your workout may last longer.

On the flip side, maybe you are doing a standard split for muscle hypertrophy, using just 30-60 seconds rest sets and aiming to do a total of 20 sets per workout. This workout shouldn’t take you any longer than 45 minutes – 30 seconds working time + 45 seconds rest = 75 seconds per set x 20 sets = 1,500 seconds, which is 25 minutes, but it would be very hard to maintain 45 seconds every set especially with setting up for new exercises. So, it would really be like 40 minutes or so. This is the perfect workout time for metabolic training, which focuses on burning a lot of calories while building muscle.

Another example of why workout times will vary is your schedule. If you only have 30 minutes, then you can make that work! It’s as simple as that. Anyway, 30 minutes 5 times a week is perfectly adequate.

As for fitness level, obviously the more experienced you are and the better shape you are in, the more your muscles can handle. So, it may take a beginner just 10 sets to reach fatigue for a specific muscle group, whereas an advanced lifter takes 20 sets, which is why beginners usually do better with splits that train 2 muscle groups per workout.

So, as you can see, it all depends. But the general rule of thumb is 45-60 minutes for a 5 day split. Just make those minutes count by not lollygagging around – a 30 minute workout that’s intense is far better than a half-ass workout that takes 90 minutes. Plus cortisol (the fat producing hormone) starts to increase after 60 minutes or so, especially for people over 40, which is obviously something you want to avoid.

5. WHEN SHOULD I DO CARDIO WITH A 5 DAY WORKOUT SPLIT?

If you want to lose fat or simply keep lean, cardio is a must. Calories burned when weightlifting, especially with a bodybuilding or powerlifting split, simply can’t compare to traditional cardio. So, if cardio is important to you, we recommend that you do 20-40 minutes of cardio 3-4 days a week, although even 2 days is ok.

You can do cardio after your workout, on your rest days, or in the morning or evening separated from your weightlifting sessions. If it was up to us, we’d say do cardio in the morning and weightlifting in the evening. Your muscles are strongest in the evening because your body is warmer. For most people, they will get the best strength workouts in later on in the day.

Is the Push Pull Split for Me?

There are many reasons to set up a new workout training split routine. While setting up your routine remember these 5 components (and be realistic).

Consider the following:

1) Your strength training experience (4, 5, 6-Day Routines, diet, etc.)
2) Your personal goals (Reach a new PR, add muscle and strength, etc.)
3) Your weekly schedule (Available days to train, etc.)
4) Age and ability to rest and recover (20’s, 40’s, etc.)
5) Injuries or other health concerns. (Shoulder, back, etc.)
6) Do I eat well, committed to the correct macronutrients

6 Day PPL: Build Muscle & Strength

We like to look at the PPL as a 6-Day routine. Although in concept its (2) 3-day PPL. The best part of the split is you train similar movements together. This allows you to train push muscles such as chest and triceps together, work them hard, and then give them time to recover while working pull and leg days before training them again. 

Additionally, you can easily manage your PPL Split Workout routines around to fit with your school, work or family schedules, or maybe one that will better fit with your goals. You should also you need to change your workout split every 8-12 weeks to your mind and body challenged and engaged. You can stay with the 6 day, just mix up the exercises. Don’t forget to take some de-load weeks.

Traditional 6-Day Push, Pull & Legs Routine

Day 1 – Chest, Shoulder and Triceps
Day 2 – Back, Biceps and Abs
Day 3 – Legs
Day 4 – Chest, Shoulder and Triceps
Day 5 – Back, Biceps and Abs
Day 6 – Legs
Day 7 – OFF

Push/Pull/Legs Workout Schedule

• Newer lifters should follow the routine in an every-other-day split: Push/Rest/Pull/Rest/Legs/Rest (Repeat). 
• Intermediate lifters should perform the routine in a 3-on/1-off split: Push/Pull/Legs/Rest (Repeat)
• Advanced lifters should perform the routine in a 6-on/1-off manner: Push/Pull/Legs/Push/Pull/Legs/Rest (Repeat).

Push, Pull & Legs Workout Nutrition

The PPL routine is better suited for someone who’s moved past the beginner stages of training, and can commit to lift weights 5-6 days a week. If you are only available for 4-days per week, try a 4 day a week split.

If you are looking to maximize muscle size and strength gains at 6-days a week, you will need to match caloric intake. High volume programs require increased calories. Try to move into about 3500 calories per day and adjust from there.

Is the 4-day Split for Me?

So, it’s time to start a new 4-day workout routine. There are many reasons to set up a new workout training split routine. While setting up your routine remember these 5 elements (and don’t let the ego get in the way). And it’s a 4-Day workout, not 3 or 2, so follow though with each workout through the week.

Consider the following:

1) Your strength training experience (Routines, diet, etc.)
2) Your personal goals (Hit a PR, add 5lbs muscle, etc.)
3) Your weekly schedule (Available M-F to train, etc.)
4) Age and ability to rest and recover (20’s, 40’s, etc.)
5) Injuries or other health concerns. (Bad shoulder, back, etc.)

 4-day Splits: Build a Balanced Workout Split

A well-designed 4-Day Split Workout plans provide a well-rounded balance of workout and recovery time for athletes at all levels. With 4 Day Splits, you can give maximum effort on endurance, hypertrophy and strength without destroying your body. And if you play sports, cycle, run or or other intense sports, you will have time to perform and recover.

Additionally, you can easily move your 4-Day Split Workout routines around to fit with your school, work or family schedules, or maybe one that will better fit with your goals. You will also you need to change your workout split every 8-12 weeks to your mind and body challenged and engaged. Don’t forget to take some de-load weeks.

One of Our Favorite 4-Day Muscle & Strength Split Workout Routines

Day 1 -Chest and Abs
Day 2 – Back and Traps
Day 3 – OFF
Day 4 – Shoulders and Arms
Day 5 – Legs and Abs
Day 6 – OFF
Day 7 – OFF

We have a lot more 4 day workout split options here. Check out these splits and see how they may meet your fitness goals. You can alter the schedule forward or backward if you want to include a Saturday or Sunday. You can also work the 4-Day Split to 2 Upper/Lower workouts per week.

5 of the Best Workout Splits

I. The Upper-Lower Training Split Workout Routine

Upper-lower training splits (2 days upper, 2 days lower) work out to 4 workouts in a 7-day training split. Great to transition from a 2 or 3 per week full body workout. The Upper-Lower Training Splits training frequency volume is considered moderate for strength and lean muscle gains.

Example workout structure:

Monday: Upper Body (Push Focus)
Tuesday: Lower Body (Squat Focus)
Wednesday: Off /Active Recovery
Thursday: Upper Body (Pull Focus)
Friday: Lower Body (Hamstring and Glute Focus)
Saturday/Sunday: Off

II. Push/Pull/Legs (PPL) Workout Routine

Push/pull/legs is favorite training split which includes pushing muscles (chest, shoulder, triceps), the pulling muscles the next (back, biceps, forearms, abs), and lower body (quads, hamstrings, glutes, calves’ w/ abs) on the next day. Add in rest days where needed, all while you don’t miss any days. Unlike single body part splits, if you miss a PPL workout, you’ll be able to make it up in 3 days, or simply ad a rest day and stay on the repeating PPL pattern. 6 days a week is a lot, but you will add maximum muscle and strength.

Example workout structure:

Monday: Chest, Shoulders and Triceps
Tuesday: Back, Biceps, Abs and Forearms
Wednesday: Legs
Thursday: Chest, Shoulders and Triceps
Friday: Back, Biceps, Abs and Forearms
Saturday: Legs
Sunday: Rest

III. Power Hypertrophy Upper Lower (PHUL) Workout Routine

The PHUL workout routine is focused on strength and size in a 4-day program, this routine will allow you to achieve max strength and mass, yet is an adaptable routine based on four main principles. PHUL is great workout program for athletes that want to develop strength via heavy compound movements (squats, bench press, shoulder press, and deadlift, but looking to add some muscle. Of the 4-day workout days, 2 days focus on pure strength training, and 2-days of muscle building (hypertrophy).

Example workout structure:

Monday: Upper Power
Tuesday: Lower Power
Wednesday: Rest
Thursday: Upper Hypertrophy
Friday: Lower Hypertrophy
Saturday/Sunday: Rest

IV. The PHAT (Power Hypertrophy Adaptive Training) Training Program

The PHAT workout routine is designed to blend powerlifting and bodybuilding routines into a single training program. Although powerlifters and bodybuilders use different reps and weight schemes to reach their respective goals, the PHAT program is a training system balances the demands of both, so you can both sculpt and build strength.

Example workout structure:

Monday: Upper Power
Tuesday: Lower Power
Wednesday: Rest
Thursday: Back and Shoulder Hypertrophy
Friday: Legs Hypertrophy
Saturday: Chest and Arms Hypertrophy
Sunday: Rest

V. The 5-Day Split Workout Routine

The 5-day split offers many advantages, particularly with intermediate and advanced bodybuilders. 5-day splits provide the chance to have focused strength gains and building mass with less body part fatigue. There are tons of options for moving this routine around to fit your schedule.

Example workout structure:

Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Arms
Friday: Legs
Saturday: Rest
Sunday: Rest

 Power and Mass Workouts

Two workouts during the week will be dedicated to building power. After a rest day, the next three workouts are spent building muscle. The workouts are tough, but you have a mental and physical mix-up that keeps you from over training during each week. Your hypertrophy days and power workouts will support new mass and increased strength, the foundations for progressive overloads.

Check Out the PHUL Workout Routine

Benefits of the PHAT Workout:

• Increase overall strength
• Stimulate hypertrophy (muscle building)
• Improve overall strength and conditioning
• Foundation for strength and Fitness

How the PHAT Routine Works

The training system takes draws from the “strengths” of both types of training that leads to progressive overload. The PHAT Workout Routine can help powerlifters build more mass and to break plateau. For bodybuilders, the goal is it add strength in order to pack on muscle mass. A great mix up with another workout every 12 weeks or so is the Push Pull Legs (PPL) Split.  It adds one more day, but can still be used as a 5-day as well.

Monday: Back/Biceps
Tuesday: Chest/Triceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders/Abs
Saturday: Off
Sunday: Off

Monday: Back /Biceps
Tuesday: Chest /Triceps
Wednesday: Off
Thursday: Legs/Calves
Friday: Shoulders/Forearms
Saturday: Off
Sunday: Off

Monday: Chest/Biceps/Abs
Tuesday: Quads/Hams/Abs
Wednesday: Off
Thursday: Shoulders/Triceps
Friday: Off
Saturday: Back/Calves
Sunday: Off

Monday: Chest/Biceps/Abs
Tuesday: Back/Calves
Wednesday: Off
Thursday: Shoulders/Triceps
Friday: Quads/Hamstrings
Saturday: Off
Sunday: Off

Monday: Quads/Hamstrings
Tuesday: Shoulders/Triceps
Wednesday: Off
Thursday: Back/Traps/Calves
Friday: Chest/Biceps/Abs
Saturday: Off
Sunday: Off

Monday: Chest/Calves
Tuesday: Back/Abs
Wednesday: Off
Thursday: Shoulders/Hams
Friday: Quads / Abs
Saturday: Arms
Sunday: Off

Monday: Legs/Abs
Tuesday: Chest
Wednesday: Back/Abs
Thursday: Shoulder/Abs
Friday: Arms
Saturday: Off
Sunday: Off

Monday: Biceps/Triceps/Calves
Tuesday: Legs
Wednesday: Off
Thursday: Chest/Triceps
Friday: Back/Calves
Saturday: Shoulders/Biceps
Sunday: Off

Monday: Chest/Triceps/Calves
Tuesday: Back/Traps/Abs
Wednesday: Off
Thursday: Quads/Calves
Friday: Shoulders/Biceps
Saturday: Hamstring/Abs
Sunday: Off

Monday: Chest
Tuesday: Back
Wednesday: Off
Thursday: Legs
Friday: Shoulders
Saturday: Arms
Sunday: Off