5 Day Muscle Building Split

Plan Details

The 5 Day Muscle Building Split routine by JefitTeam is a 8 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

Are you looking for a workout program to build muscle mass? This is a 5-Day Muscle Building Spli... Read More

Are you looking for a workout program to build muscle mass? This is a 5-Day Muscle Building Split that focuses on helping you make gains with your workout program and break through any plateaus that you are struggling through. Why This Routine Works This routine has been designed to get you on your feet, training to muscle gains and growth. For each workout day you will be training two body parts per day, allowing you to focus the most intensity possible in working those muscles. Your workout is split between 5 days with each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set. You will be training each muscle twice a week to effectively work your muscles, even your weaker spots, shocking them to boost in strength and size. If you are looking to burn extra calories so that you are not putting on bloat bulk, you can add cardio into your off days or at the end of your workout days. With this training program you will be performing it for around to 6 - 8 weeks; this is for optimal muscle growth, gains and strength building. <b><u>Workout Day Split</b></u> Monday - Chest and Triceps Tuesday - Back and Biceps Thursday - Legs Friday - Back and Shoulders Saturday - Biceps and Triceps Any - Abs <b><u>5 Day Muscle Building Split Training Stats</b></u> Monday Total Workout Time : 29 Minutes Monday Total Rest Time : 29 Minutes Tuesday Total Workout Time : 32 Minutes Tuesday Total Rest Time : 32 Minutes Thursday Total Workout Time : 34 Minutes Thursday Total Rest Time : 34 Minutes Friday Total Workout Time : 40 Minutes Friday Total Rest Time : 40 Minutes Saturday Total Workout Time : 24 Minutes Saturday Total Rest Time : 24 Minutes Abs Total Workout Time : 18 Minutes Abs Total Rest Time : 18 Minutes <b><u>Equipment Used</b></u> • Barbell • Weight Plate • Strength Machine • Cable Machine • Dumbbell • Bench • Leg Machine • Preacher Bench • EZ Bar <b><u>Nutrition</b></u> • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter. • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast. Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> • You can add in some warm-up sets into each workout to loosen up your muscles. Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.