5 Day Split

CodyH · 03-12-2008, 08:58 PM

Looking for a good 5 day split that works well on a Monday - Friday routine (school gym is closed on weekends). Priority is to gain some definition and size, strength comes second. So any suggestions on days, exercises, number of sets and reps, and order of exercises would be great. Also, how long of breaks should I be taking in between of sets?

Monday - Legs
Squats (4x10)
Leg Press (3x10)
Hamstring Curl (3x10)
Calf Raises (3x15)

Tuesday - Chest
Flat Bench Press (4x10)
Incline DB Bench Press (3x10)
Decline Flyes (3x12)
Cable Crossovers (3x10)

Wednesday - Back
Lat Pulldown (4x10)
One Arm Row (3x10)
Seated Row (3x10)
Shrugs (3x12)

Thursday - Shoulder/Calves
DB Shoulder Press (4x10)
Incline Side Raises (3x10)
Reverse Pec Dec (3x10)
Calf Raises (3x15)

Day 6 - Arms
Tricep Pressdown (3x10)
Tricep Overhead Extension (3x10)
DB Preacher Curl (3x10)
Cable Curl (3x10)
Reverse Preacher Curl (3x8)
Wrist Rollers (3 sets)

ThiZzNation925 · 03-12-2008, 09:05 PM

Quote:

Originally Posted by CodyH

Looking for a good 5 day split that works well on a Monday - Friday routine (school gym is closed on weekends). Priority is to gain some definition and size, strength comes second. So any suggestions on days, exercises, number of sets and reps, and order of exercises would be great. Also, how long of breaks should I be taking in between of sets?

Monday - Legs
Squats (4x10)
Leg Press (3x10)
Hamstring Curl (3x10)
Calf Raises (3x15)

Tuesday - Chest
Flat Bench Press (4x10)
Incline DB Bench Press (3x10)
Decline Flyes (3x12)
Cable Crossovers (3x10)

Wednesday - Back
Lat Pulldown (4x10)
One Arm Row (3x10)
Seated Row (3x10)
Shrugs (3x12)

Thursday - Shoulder/Calves
DB Shoulder Press (4x10)
Incline Side Raises (3x10)
Reverse Pec Dec (3x10)
Calf Raises (3x15)

Day 6 - Arms
Tricep Pressdown (3x10)
Tricep Overhead Extension (3x10)
DB Preacher Curl (3x10)
Cable Curl (3x10)
Reverse Preacher Curl (3x8)
Wrist Rollers (3 sets)

I would put chest and back at the very beginning of the week just so your arms can operate at their best on Friday. As far as sets and reps go, for size and definition it looks good.

CodyH · 03-12-2008, 09:11 PM

Quote:

Originally Posted by ThiZzNation925

I would put chest and back at the very beginning of the week just so your arms can operate at their best on Friday. As far as sets and reps go, for size and definition it looks good.

Thanks, I switched it up. How does this look now?

Monday - Chest
Flat Bench Press (4x10)
Incline DB Bench Press (3x10)
Decline Flyes (3x12)
Cable Crossovers (3x10)

Tuesday – Back/Calves
Lat Pulldown (4x10)
One Arm Row (3x10)
Seated Row (3x10)
Shrugs (3x12)
Calf Raises (3x15)

Wednesday - Legs
Squats (4x10)
Leg Press (3x10)
Hamstring Curl (3x10)
Side Lying Leg Raise (3x12)

Thursday – Shoulder/Calves
DB Shoulder Press (4x10)
Lateral Raises (3x10)
Reverse Pec Dec (3x10)
Calf Raises (3x15)

Friday - Arms
Tricep Pressdown (3x10)
Tricep Overhead Extension (3x10)
DB Preacher Curl (3x10)
Cable Curl (3x10)
Reverse Preacher Curl (3x8)
Wrist Rollers (3 sets)

ThiZzNation925 · 03-12-2008, 09:13 PM

Day 6 on arms? I thought you couldn't hit the gym on weekend. And by doing that, you only give your triceps one day to rest before chest on Monday. Arms should be Friday. Other than that it's great.

CodyH · 03-12-2008, 09:15 PM

Quote:

Originally Posted by ThiZzNation925

Day 6 on arms? I thought you couldn't hit the gym on weekend. And by doing that, you only give your triceps one day to rest before chest on Monday. Arms should be Friday. Other than that it's great.

Haha, yeah my bad. That was supposed to say Friday.

kr22 · 03-12-2008, 09:50 PM

does that mean doing this routine will only give size and definition, not strength?

ThiZzNation925 · 03-12-2008, 09:52 PM

Quote:

Originally Posted by kr22

does that mean doing this routine will only give size and definition, not strength?

Size and strength comes from pyramid and 4 sets of 6-8.

kr22 · 03-12-2008, 09:55 PM

by pyramid you mean?

ThiZzNation925 · 03-12-2008, 09:59 PM

Quote:

Originally Posted by kr22

by pyramid you mean?

Lets say your max on bench is 225 (2 plates). Heres what a general pyramid would look like:

Reps//Weight

10 X 145

8 X 165

6 X 185

4 X 205

2 X 225 (Have a spot)

Its a form of pushing your 1 rep max to the limit and extending it. Theres many different types of pyramids this is just an example.

dhyman · 03-12-2008, 11:02 PM

If you want to emphasize size or hypertrophy you want to focus on doing multiple sets per exercise (3-4) and staying in a medium rep range (6-12). For strength you would want low reps (1-6)

kr22 · 03-13-2008, 12:42 AM

I'll have to wait to try that pyramid set out because I don't have a spotter available when I go to the gym most of the time. But tonight for example I took your advice and did 4 sets of 6-8 for legs and I really feel like I worked them. If I continued to do this would I develop both strength and size, or would I have to use that pyramid set up? I did squats, leg presses, hamstring curls, and calf raises all in sets of 4 with 6-8 reps, by the way. Thank you very much for the help.

CodyH · 03-13-2008, 04:03 PM

Yeah, I was thinking about adding pyramids in to help build strength (for golf season).

What do you guys think?

If I should add them in, what should these pyramid sets consist of (exercise, set, reps) and what days should I do them.

tms.1978 · 03-13-2008, 04:08 PM

you dont have to pyramid to gain size and strength. if your training hard and adding weight to exercises as much as poss then you'll make gains if your diet is good.

theACEofSPADES · 03-13-2008, 04:14 PM

Personally I would put chest and back on the same day

CodyH · 03-13-2008, 04:19 PM

Also, should I bother doing abs? I know abs are made in the kitchen, but would it be worth it? If so, what day should I add abs to?

tms.1978 · 03-13-2008, 04:23 PM

i'd go for 3 workouts a week, chest/shoulders/tris, back/biceps, legs/abs.

CodyH · 03-13-2008, 04:24 PM

Quote:

Originally Posted by tms.1978

i'd go for 3 workouts a week, chest/shoulders/tris, back/biceps, legs/abs.

I could, but I find that an hour three times a week doesn't do it. Before someone says stay longer... I can't.

leborg · 03-13-2008, 04:33 PM

I think your workout looks good.

But whay doing calves with back? Do them with your legs! It's ok to do them twice a week, but it's not a good idea to have calves soreness during leg day.

Be carefull not overtraining your arms, since they will be sollicitated a lot during your chest day and back day.

You should always bother about your abs, even when bulking. Why not include them 2 or 3 times a week, after your regular training?

Have a nice training!

tms.1978 · 03-13-2008, 04:41 PM

Quote:

Originally Posted by CodyH

I could, but I find that an hour three times a week doesn't do it. Before someone says stay longer... I can't.

you mean an hour isn't long enough to finish the whole workout? if so maybe you should try a bit of HIT?

CodyH · 03-13-2008, 04:42 PM

Alright, this looks better imo. But should I do abs and calves more than once a week? I'm assuming so, but I don't know where to put them. Also, on leg and abs day I took out leg press FYI.

Monday - Chest
Flat Bench Press (4x10)
Incline DB Bench Press (3x10)
Decline Flyes (3x12)
Cable Crossovers (3x10)

Tuesday - Back
Lat Pulldown (4x10)
One Arm Row (3x10)
Seated Row (3x10)
Shrugs (3x12)

Wednesday - Legs/Abs
Squats (4x10)
Hamstring Curl (3x10)
Side Lying Leg Raise (3x12)
Calf Raises (3x15)
Hanging Leg Raise (3x12)
Plank (3 times)

Thursday - Shoulders
DB Shoulder Press (4x10)
Lateral Raises (3x10)
Reverse Pec Dec (3x10)

Friday - Arms
Tricep Pressdown (3x10)
Tricep Overhead Extension (3x10)
DB Preacher Curl (3x10)
Cable Curl (3x10)
Reverse Preacher Curl (3x10)
Wrist Rollers (3 times)

tms.1978 · 03-13-2008, 04:47 PM

just realised your only 15, thats way too much volume for a beginner. train 3 days a week full body workout, real old-school style. eat loads, rest loads. grow loads (hopefully)!!

CodyH · 03-13-2008, 04:50 PM

Quote:

Originally Posted by tms.1978

just realised your only 15, thats way too much volume for a beginner. train 3 days a week full body workout, real old-school style. eat loads, rest loads. grow loads (hopefully)!!

I've been working out since October, so I'm not really a beginner. That's not to say I'm advanced or anything either.

leborg · 03-13-2008, 04:57 PM

There is no need to do calves more than once a week.. but there is nothing wrong with doing them twice.

tms.1978 · 03-13-2008, 04:59 PM

wasn't meaning to offend you, i've been training 15 years and i wouldn't do that much volume, really tho keep your workouts short and get plenty of rest, keep training and over time you'll keep growing.

CodyH · 03-13-2008, 05:02 PM

Quote:

Originally Posted by leborg

There is no need to do calves more than once a week.. but there is nothing wrong with doing them twice.

Alright, maybe I will just stick with doing them once a week. What set rep scheme do you recommend? Also, on leg day, how are those ab exercises? And should I train them more than once a week?

CodyH · 03-13-2008, 05:04 PM

Quote:

Originally Posted by tms.1978

wasn't meaning to offend you, i've been training 15 years and i wouldn't do that much volume, really tho keep your workouts short and get plenty of rest, keep training and over time you'll keep growing.

No offence taken.

tms.1978 · 03-13-2008, 05:08 PM

btw, if you must train over 5 days cut your number of sets in half.

CodyH · 03-13-2008, 06:46 PM

Bump.

justin94 · 03-13-2008, 08:44 PM

Quote:

Originally Posted by drunkenmaster11

Personally I would put chest and back on the same day

No.

CodyH · 03-17-2008, 07:59 PM

I fixed it up, what do you think?

Tuesday - Back/Traps
Lat Pulldown (3x10)
One Arm Row (3x10)
Seated Row (3x10)
Upright Barbell Row (3x10)
Shrugs (3x10)

Monday - Chest
Flat Bench Press (3x10)
Incline DB Bench Press (3x10)
Decline Flyes (3x10)
Cable Crossovers (3x10)
Pec Dec (3x10)

Wednesday - Legs
Squats (3x10)
Lunges w/ DB & Rotation (3x10)
Hamstring Curl (3x10)
Side Lying Leg Raise (3x12)
Calf Raises (3x15)

Thursday - Shoulders/Abs
DB Shoulder Press (3x10)
Lateral Raises (3x10)
Reverse Pec Dec (3x10)
Hanging Leg Raise (3x10)
Plank (3 times)

Friday - Arms
Tricep Pressdown (3x10)
Tricep Overhead Extension (3x10)
DB Preacher Curl (3x10)
Reverse Preacher Curl (3x10)
Wrist Rollers (3 times)