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WORKOUT ROUTINE
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THE 5-DAY WORKOUT ROUTINE
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& COPYRIGHT
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advice, and it should not be used to take the place of medical or professional advice.
You should always consult your doctor before beginning any diet or workout program or making
any changes to your current diet or workout program.
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M
ost of the workout routines I design are based around 3-day or 4-day splits.
Why? Because 3-4 workouts per week tends to suit most people’s schedules, recovery
capabilities, and personal preferences, and allows for an optimal training stimulus to be
provided.
I’m going to show you what I consider to be the best 5-day split there is, and then provide you
with a completely free workout routine to go along with it.
with it, 5 consecutive workouts are going to be more than most people can handle (at least
in terms of optimal progression) from a recovery standpoint.
BAD SPLIT #1
• Monday: Chest
• Tuesday: Back
• Wednesday: Shoulders
• Thursday: Biceps/Triceps
• Friday: Legs
• Saturday: off
• Sunday: off
BAD SPLIT #2
• Monday: Chest/Triceps
• Tuesday: Back/Biceps
• Wednesday: Shoulders
• Thursday: Abs/Forearms
• Friday: Legs
• Saturday: off
• Sunday: off
BAD SPLIT #3
• Monday: Legs
• Tuesday: Chest
• Wednesday: Shoulders
• Thursday: off
• Friday: Arms
• Saturday: Back
• Sunday: off
This is the kind of “bro-split” nonsense you see all the time, yet it rarely works well (or even at all)
for anyone besides bodybuilders with great genetics who also happen to be using steroids.
So unless you fit that description, you’ll want to stay away from workout routines using the types
of schedules you see above.
And for that purpose, this is the split I recommend the most…
Wednesday off
Thursday Push
Friday Pull
Saturday Legs
Sunday off
The upper/lower/push/pull/legs split is a combination of two of the most popular and proven
training schedules of all time: the upper/lower split and the push/pull/legs split.
As you can see, this hybrid approach doesn’t involve an unnecessary (and often counterproductive)
“shoulder day” or “arm day,” nor does it involve working out 5 days in a row.
Even more importantly, every body part is trained twice per week, which is the optimal training
frequency for most people, and it does so in a way that allows for a perfect amount of balance
without any major issues with overlap.
It’s everything we want, and nothing we don’t. And in my experience, it’s the best 5-day split
there is.
So, if you’re looking to go more in depth on topics like volume (how many sets/reps to
do), intensity (how heavy to lift), exercise selection and order, rest periods between sets and so on,
I’d highly recommend checking out my free step-by-step guide (How To Create The Ultimate
Weight Training Workout Routine) or my program (Superior Muscle Growth).
Right now, though, I want to get straight into the template I use when designing the workouts for
an upper/lower/push/pull/legs routine.
• Chest: 2 exercises
• Back: 2 exercises
• Shoulders: 1 exercise
• Biceps: 1 exercise
• Triceps: 1 exercise
• Glutes: 1 exercise
• Calves: 1 exercise
• Chest: 2 exercises
• Shoulders: 1 exercise
• Triceps: 1 exercise
• Back: 2 exercises
• Biceps: 1 exercise
• Glutes: 1 exercise
• Calves: 1 exercise
Upper Body
Order Exercise Sets Reps Rest
Lower Body
Order Exercise Sets Reps Rest
Push
Order Exercise Sets Reps Rest
Pull
Order Exercise Sets Reps Rest
Legs
Order Exercise Sets Reps Rest
• Early intermediates, and all intermediate/advanced trainees who can only fit in 3-4
workouts per week and/or don’t do well with 5-day programs from a recovery
standpoint should stick with a program like The Muscle Building Workout Routine or any of
the other 3-4 day workouts in my Superior Muscle Growth program.
• Anyone in a caloric deficit focusing on fat loss should ideally be using a 3-4 day plan to
compensate for the drop in recovery that comes with being in a deficit. The Fat Loss +
Muscle Maintenance routine from Superior Fat Loss is my preferred choice for that purpose.
• Anyone training for pure strength, endurance, or something sport-specific. While this
workout may benefit those goals to some degree, it’s not designed to be optimal for them.
Rather, this is a workout designed to be optimal for people looking to build muscle and
improve the way their body looks.
For example, the biceps isolation exercise might be dumbbell curls, EZ bar curls, cable curls or
any similar type of curling movement for the biceps. For triceps isolation, it might be cable
pushdowns, overhead dumbbell extensions, skull crushers or any similar isolation exercise for the
triceps.
So let’s say an exercise calls for 3 sets of 6-8 reps. That means you could make the goal 8-8-8, or
7-7-7, or 6-6-6, or 8-7-6, or 6-7-8.
Exactly which you choose depends mostly on your own personal preferences and whether you’re
using straight sets, reverse pyramid, descending ramp, or whatever else.
But for the sake of an example, let’s pretend you choose 8-8-8. And let’s say you’re currently
lifting 100lbs for this exercise.
If you get anything less than 8-8-8 in your 3 sets, you’d try to get additional reps the next time.
So, for example, if you got 6-6-6, you may get 7-7-6 next time. Then maybe 8-7-7 the time after
that. And then finally 8-8-8 the time after that. When that finally happens, you’d go up to 105lbs
the next time and repeat this process all over again.
Additional details here: The Progressive Overload Principle and How To Progress At Weight
Training Exercises
But, it’s cool, I got you covered. Here’s everything you need to know: The Muscle Building Diet
And if you’re looking for something even more in depth, my book covers every single thing and
puts it all together for you: Superior Muscle Growth
THE END
And that’s all of it. I hope you enjoyed this PDF, and I hope you put this workout routine into
action consistently.
Be sure to keep an eye on your inbox as well, because I’m going to have more awesome (free)
content to share with you in the future. See you then!
- Jay