The 5-Day Workout Routine Here’s another option for mid/late intermediates and advanced trainees. Let’s get down to the workout I use that turned me pro with the IFBB. Day 1: Back and triceps Back. Bent over barbell rows – 4 sets x 10 reps. 4-weeks Beginner-Intermediate level Full-Body Workouts (Progressive Overload: Decrease Workout Time) Day 1: 300 Air Squats 200 Push-ups 100 Crunches 50 Pull-ups (use bands for assistance if needed - Pull Up Progression Plan). Throughout m y 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. Here are some other workouts you may be interested in: The 'Get Muscle' Workout Plan. Here are some of the best workout plans for building strong, lean muscle. I want you to stick to this workout routine for at least 6 weeks. A common way to structure this type of workout plan is to do a "pull" routine (focusing on your back and biceps) on Monday, legs on Tuesday, a "push" workout (hitting your chest and triceps) on Wednesday, rest on Thursday, butt on Friday, shoulders and abs on Saturday, and another rest day on Sunday, she says. 5 day workout routine for men to gain muscle – IFBB PRO Robert Timms . These routines focus on high volume, which stimulates muscular hypertrophy in the athlete. The muscle building program is suitable for beginners and intermediates. Now you have an awesome workout routine to build muscle size and make strength gains. 5 day workout routine building-muscle101.com Thank you for your interest in Building-Muscle 101's 5 day workout routine. Superior Muscle Growth The workouts listed above are completely free and quite popular. The Muscle Building Workout Routine For those who are past the beginner stage, this is one of a handful of programs that I recommend. Its focus is to help increase muscle gain and strength development. You can split the work into sets. i.e. If you need help putting your program together including your diet or schedule, simply go to this page here and I'll provide some free advice. Lat pull downs – 4 sets x 12 reps. 30 squats, 20 push ups, 10 crunches, 5 … Works each muscle group hard once per week using mostly heavy compound exercises. Do this low-repetition, high-weights programme for weeks one, three, five, seven and nine. Coupled with proper nutrition and recovery, these programs will help the athlete develop larger, stronger muscles. We have plenty of muscle building diet articles here on TRAIN. The main difference of modern bodybuilding is there’s more (and in some cases better) equipment. Now that you have your workout plan dialed, it’s time to think about your nutrition plan. While a full muscle-building nutrition diet is beyond the scope of this article, one easy goal to target is eating at least one gram of protein per pound of bodyweight daily. If your goal is to build the most muscle in the least time (in other words, you are a bodybuilder) and get ripped, the 5-day workout routine is optimal. Consistency will be your friend, so don’t skip any of the workouts either. The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle. THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools 10 WEEK MASS BUILDING PROGRAM This workout is designed to increase your muscle mass as much as possible in 10 weeks. You can make adjustments to the workouts and exercises. The Complete Workout Plan to Burn Fat and Build Muscle. But the movements and doing exercises that target specific muscles have not changed. Block out a solid hour to train these 5 days. What is ‘Old School Muscle Building?’ ... 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