The Workouts 5-Day Workout Split

An overview of the 5-day split workouts looks like this:

 Day 1: Upper Body – Strength rep range of 5–6 reps

 Day 2: Lower Body – Strength rep range of 5–6 reps
 Day 3: Chest, Shoulders, and Triceps – Hypertrophy rep range of 12–15 reps
 Day 4: Back and Biceps – Hypertrophy rep range of 12–15 reps
 Day 5: Legs and Calves – Hypertrophy rep range of 12–15 reps
Here is an outline of a week of training.

1RM Calculator

10-15 warm up bike/treadmill

Workout 1, Upper Body (Strength)

1–5 reps per set (>85% of 1RM)
10–20 reps per set (~60% of 1RM)
1. Bench Press Medium weights, medium volume 5 sets x 5 reps 8, 6, 6, 4, 4 reps
2. Overhead Press or Dumbbell Press 3 sets x 8 reps
3. Barbell Row or Lat Pulldown 4 sets x 10 reps
4. Close-Grip Bench Press / Bar Dip 3 sets x 10 reps
5. Hammer Curl 3 sets x 10 reps
6. Tricep Pushdown 3 sets x 10 reps
7. Barbell Curl 3 sets x 10 reps
Workout 2, Lower Body (Strength)
1–5 reps per set (>85% of 1RM)
10–20 reps per set (~60% of 1RM)
1. Squat or Deadlift Heavy weights, low volume 5 sets x 5 reps 8, 6, 6, 4, 4 reps
2. Deadlift Light weights, low volume 3 sets x 5 reps
3. Leg Extension 3 sets x 10 reps
4. Lying Leg Curl 3 sets x 10 reps
5. Calf Raises 3 sets x 6 reps
6. Hanging Leg Raise: 3 sets x 10 reps
7. Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps
Week 1 2 3 4 5 6
3*12 4*10 5*8 +2% 3*12 4*10 5*8
3*10 4*10 5*10 +6% 3*8 4*8 5*8

Workout 3, Chest, Shoulders, and Biceps (Hypertrophy)

5–40 reps per set (between about 40–85% of 1RM)
1. Incline Dumbbell Press 3-4 sets x 12-10-8-8 reps
2. Standing Cable Chest Fly 4-5 sets x 12-20 reps or Dumbbell Flyes 3 sets x 12-15
reps
3. dumbbell pullover Superset incline Hex Press 4 sets x 12
4. Seated Cheast Press 7 sets x 10 reps
5. Seated Dumbbell Shoulder Press 4-5 sets x 15-20 reps
6. Dumbell Lateral Raise 4 sets x 12-20 reps
7. Barbell Curl 3-4 sets x 12-20 reps
8. Hammer Curl 3-4 sets x 12-20 reps
9. Barbell Wrist Extension 3-4 sets x 10-15 reps
Workout 4, Back, Trapezius, and Triceps (Hypertrophy)
5–40 reps per set (between about 40–85% of 1RM)
1. Lat Pulldown 3-4 sets x 12-15 reps
2. Barbell Row 4-5 sets x 12-15 reps
3. Dumbbell Row 3-4 sets x 12-15 reps
4. Reverse Machine Fly 4-5 sets x 12-20 reps
5. Rear Delt Flys With Dumbbells
6. Dumbbell Shrug 3-4 sets x 12-15 reps
7. Back Extensions 3-4 sets x 10-15 reps
8. Barbell Lying Triceps Extension
9. Overhead Cable Triceps Extension 3-4 sets x 12-15 reps
Workout 5, Legs and Calves (Hypertrophy)
5–40 reps per set (between about 40–85% of 1RM)
1. Squat 3 sets x 15-20 reps
2. Leg Extension 3-4 sets x 12-25 reps
3. Barbell Lunge 3-4 sets x 30 reps
4. Lying Leg Curl 3-4 sets x 10-25 reps
5. Leg Press 6-7 sets x 30-50 reps
6. Standing Calf Raise
7. Seated Calf Raise
8. Hanging Leg Raise: 3 sets x 12 reps
9. Crunch: 2 sets x 20 reps
10. Plank: 1 set/side x 1 minute
11. Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps

ENDURANCE CARDIO PLAN

Week 1: 45 minutes
Week 2: 50 minutes
Week 3: 55 minutes
Week 4: 60 minutes

Andre Cristobal 

MEAL PLAN

M1 – 6 Egg Whites and 1 Whole Eggs, 1 Cup Red or Green Peppers, ½ Cup Oats Measured Dry, ½
Grapefruit
M2 –6 oz Chicken, 3/4 Cup Jasmine Rice, ½ Cup Green Beans
M3 – 7 oz Salmon,1 Cup Broccoli
M4 – 7 Oz 90/10 Burger or Flank, 6 Oz Sweet Potato,1 Cup Broccoli 
M5 - 7 oz Chicken,1 Cup Jasmine Rice, 1 Banana
Postworkout –  2 Scoops Physique Essentials Whey, 1/2 Scoop Karbolyn, 1 Banana
M6 – 6.5 Oz Tilapia,1 Cup Green Beans,¼ Cup Oats,1 Tablespoon MCT oil or Coconut Oil

 WORKOUT PLAN

Day 1
Wide Grip Pull Ups – 20, 20, 20
Single Arm DB Rows – 15, 12, 10
Wide Grip Seated Rows – 15, 12, 10, then dropset (10, 10, 10, 10)
Rack Pulls (bar about 3 inches below knee) – 12, 10, 8, 8 Superset with BB Shrugs – 20, 20, 20, 20 
Barbell Rows – 15, 12, 10, 8, 6 dropset back to weight used for 15 and go until failure
Wide Grip Lat Pull Downs – 15, 12, 10, dropset (10, 10, 10)
Hyper Extensions – 20, 20, 20, 20 
Day 2
Shoulder Side Raises – 20, 15, 12
Incline Barbell Press – 12, 10, 8, 8
Bent Over Seated DB Side Raises – FST-7 – 7 sets of 15, with a 35 seconds break between each set
Barbell Shoulder Press – 15, 12, 10, 8, 6, dropset back to weight used for 15 reps and go until failure
Seated DB Shrugs – 20, 20, 20, 20 superset with Pushups – 15, 15, 15, 15
Upright Rope Rows – 15, 12, 10
Incline Bench DB Side Raises – 12, 12, 10
Lying Rope Rows – 15, 15, 12, 10 Dropset of 10, 10
Standing Barbell Press – 20, 20, 20 superset with DB side raises – 20, 20, 20 
Day 3
Single Leg Extension – 15 each leg x 4
DB Lunges – 15, 13, 12
Calf Raises – 20, 20, 20
Stiff Leg Deadlift – 20, 15, 12, 10 superset with Hack Squat – 12, 12, 12, 12
Single Leg Curl – 20, 15, 12
Leg Press Sled – 30, 20, 10 then do a drop set of 10, 10
Leg Extensions – 100 reps
Day 4
Triceps
VBar Push Down – 20, 20, 20, 20
DB Kick Backs – 15, 12, 10, 10
Assisted Pull Up Machine Push down 25, 20, 15, 12
Dips with weight – 15, 12, 10, 10 
Skull Crushers 10, 10, 10 superset with close grip pushups 10, 10, 10
Day 5
Cable Fly’s – 20, 15, 12, 12
Incline DB Press – 15, 12, 10, 8 superset with pushups 15, 15, 15, 15
Preacher Press – 15, 12, 10
Barbell Flat Bench – 20, 15, 12, 10 dropset to weight used for 12, 15, and 20 but go to failure on
them.
Pec Dec – 12, 12, 10
Tricep VBar Extension – 20, 20, 20, 20
Close Grip Bench Press – 15, 12, 10 dropset  12, 10, 10
Day 6
Lying Leg Curls (Single Leg) – 20, 15, 12 dropset  15, 20
Sissy Squats – 20, 15, 12, 12
Single Leg Press – 20, 20, 20
Squat – 20, 15, 15, 12, 10, 6, drop set 10, 10, 10
Calf Raises – 100 reps x 2 stretch for 10 seconds each calf
Seated Leg Curls – 15, 12, 10, 8
Day 7 Off