Day and Night Muscle Building

Plan Details

The Day and Night Muscle Building routine by JefitTeam is a 9 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

Looking to split your training to twice a day routine? By performing this workout, you will be ab... Read More

Looking to split your training to twice a day routine? By performing this workout, you will be able to split up your workouts into a day and night routine, focusing each part of the day on a specific body part for optimal training. <b><u>Why This Routine Works</b></u> This routine has been designed for those who would like to split up their training during the AM and PM, thus one half of your workout will be performed in the morning while the other is completed in the evening. Though each workout will be shorter compared to a full session of training, this allows for you to focus on training the specific muscle part during that time of exercise. By performing a dual day workout routine, you are also stimulating your metabolism to burn extra calories and lose weight. Along with this training you are keeping your body anabolic to help you build muscle throughout the day and overnight. It is important to make sure that after the full days of training, that you allow for the proper amount of time for rest. You want to prevent over-training which will limit gains but also increase probability of injury. If you feel like you are over-training, reduce the amount of time or amount of days that you are working out. You will want to follow this routine for as long as you would like as there is no timetable to when this workout routine should be completed. As stated this routine has been designed for those who are looking to split up their training and don't have enough time for a full singular session. <b><u>Workout Day Split</b></u> Day 1 - Legs Day 2 Morning - Shoulders Day 2 Night - Chest Day 3 Morning - Upper Back Day 3 Night - Lower Back Day 4 Morning - Shoulders Day 4 Night - Chest Day 5 Morning - Biceps Day 5 Night - Abs and Triceps <b><u>Day and Night Muscle Building Training Stats</b></u> Day 1 Total Workout Time : 30 Minutes Day 1 Total Rest Time : 32 Minutes and 30 Seconds Day 2 Morning Total Workout Time : 16 Minutes Day 2 Morning Total Rest Time : 19 Minutes and 30 Seconds Day 2 Night Total Workout Time : 18 Minutes Day 2 Night Total Rest Time : 22 Minutes and 30 Seconds Day 3 Morning Total Workout Time : 19 Minutes Day 3 Morning Total Rest Time : 22 Minutes Day 3 Night Total Workout Time : 15 Minutes Day 3 Night Total Rest Time : 18 Minutes Day 4 Morning Total Workout Time : 18 Minutes Day 4 Morning Total Rest Time : 21 Minutes Day 4 Night Total Workout Time : 18 Minutes Day 4 Night Total Rest Time : 21 Minutes Day 5 Morning Total Workout Time : 18 Minutes Day 5 Morning Total Rest Time : 21 Minutes Day 5 Night Total Workout Time : 23 Minutes Day 5 Night Total Rest Time : 27 Minutes <b><u>Equipment Used</b></u> • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Machine • Bench • Weight Plate • Pull Up Bar • Hyper-Extension Bench <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. It is important to put emphasis on performing the correct form for each exercise so that you get the most out of each lift and stimulate the little muscles for optimal growth potential. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.