Top bulking program

Plan Details

The Top bulking program routine by mcajay is a 5 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

Five day splits are among one of the most common splits used among bodybuilders these days. Not only... Read More

Five day splits are among one of the most common splits used among bodybuilders these days. Not only does it allow for proper recovery in each muscle group, it allows the trainee to work at a much higher intensity since each muscle group is only trained once a week. Pre-exhaust technique is used. Working out the minor muscle groups first will ensure that there is enough load with minimal weight for the major compound workouts and thus more stimulation with less weight A typical split would be like this: Day 1: Legs/Abs Day 2: Chest Day 3: Back Day 4: Rest Day 5: Shoulder/Abs Day 6: Arms Day 7: Rest The reasons for prescribing those muscle groups in that order are as follow: For most natural trainees, training the lower body is probably the most taxing for their bodies. Therefore it is crucial to train it first in the beginning of each week to ensure that the workout is done while the body is still fresh. Instead of training five days in a row, it is also beneficial to rest in between training days to allow proper recovery. This is especially important working out with heavy weights at a high intensity. Undefined is when it has to be repeated till failure. Lastly, it's more optimal to space shoulder and arm days as far as possible from chest day to allow the joints and triceps to recover properly.