TRAINING 5 TIMES A WEEK
Who benefits from this type of training program?
This type of training is suitable for bodybuilders with at least one year of experience in fitness training. With this plan, you only train one muscle group per day. So you can have better focus and do a very intense training. The next advantage is that the training is short and does not lead to great fatigue of the whole body, even when training larger muscle groups, such as the back or legs.
How to organize training?
Work one large muscle group each day. Leg training falls on Wednesday, and it’s a tough workout for the whole body, especially since you did legs and back on Monday and Tuesday. Take a rest on Thursday to give your entire body’s endocrine system a day to recover as well. This will be followed by two days of training for the lighter muscle groups of the shoulders and arms. Then another rest day on Sunday.
For larger muscle groups, do three exercises in 15 series using the semi-pyramid system. The exercises are chosen to hit all parts of the muscles. The breaks are about 90 seconds, and you exercise at a moderate tempo of 2-0-2.
Day | Training |
Monday | A – chest |
Tuesday | B – back, trapezius |
Wednesday | C – Legs, hamstrings, calves |
Thursday | Rest |
Friday | D – shoulders, abdominals |
Saturday | E – triceps, biceps |
Sunday | Rest |
I recommend the following training program:
- A – training
Muscle group | Exercises | Sets | Reps | Tempo | Rest |
Chest | Incline bench press | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
| Bench press | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
| Decline bench press | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
- B – training
Muscle group | Exercises | Sets | Reps | Tempo | Rest |
Back | Weighted chin up | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
| Dead lift | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
| Bend over barbell row | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
Trapezius | Barbell shrugs | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
- C – training
Muscle group | Exercises | Sets | Reps | Tempo | Rest |
Legs | Squat | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
| Front squat | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
| Hak squat | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
Hamstrings | Lying leg curl | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
Calves | Deated calf raise | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
- D – training
Muscle group | Exercises | Sets | Reps | Tempo | Rest |
Shoulders | Front press | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
| Upright rows | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
| Bend over lateral raises | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
Abdominals | Crunches | 5 | Max. | 2-0-2 | 90 |
| Leg rotation on the pull up bar | 5 | Max. | 2-0-2 | 90 |
- E – training
Muscle group | Exercises | Sets | Reps | Tempo | Rest |
Triceps | Close grip bench press | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
| Skull crushers | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
Biceps | Barbell curl | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
| Scott curl | 5 | 15,12,10,8,6 | 2-0-2 | 90 |
This is an interesting and effective training for everyone who working out and has time to go to the gym several days a week.
It lasts a short time and affects all parts of the muscles, thus ensuring harmonious and symmetrical development of the whole body.
It is ideal as a follow-up to exercising 4 times a week. I recommend doing it for eight weeks.
Photo by @marcuschanmedia (pexels.com)