Mobility. Two On, One Off. I do a 5/2 as well. Workouts should not be longer than 1 hour. I do weights on Mon, Wed and Fri, but sometimes I skip Wed depending on how I'm feeling. Machine Flies : 3 sets x 8-12 reps of heavy weights, 2 sets  x 16-20 reps of light weight, Dumbbell Incline Press: 4 sets of 8-12 reps of heavy , 1 set of 16-20 reps of light weights. My weight sessions are 30 - 45 minutes. Muscle on. Bathmate is the world's #1 selling pump! As mentioned above, the 5 day split workout routine  is an advanced workout program that I think no one training for less a year or even two years should attempt. Note that the exact days of the week you choose doesn’t matter at all as long as that same structure is kept intact. I mix it up with different intensities of body weight exercises and cardio. First up is the 2-day push/pull split, which involves lifting weights twice a week. In the 1980’s, a popular training routine was 3 days on, 1 day off as opposed to training six days in a row. Arm dumbbell rows – 4 sets x 10 reps. Pull-ups – 4 sets to failure . Rather than enjoying the day off, we spend the free hours in torture, just imagining what we could do if we could get our hands on some weight. I do 5/2. It's been working out really well for me, perfect amount of recovery time and by the next week I feel totally refreshed. This should be evenly spaced throughout the day. I wanted to know if 5 days on 2 days off is viable. I work at a school. 3) Combine compound exercises with isolation exercises. On Day 6, you rest. Not much else for me to do in the mornings but go to the gym. You are currently viewing the message boards in: Anyone done this? When that mindset takes over, rest days go out the window. Close grip … I enjoy going to the gym so I figured I would use all the time I can. If you’re training 5 times a week, you could be wasting your time (well, wasting 2 days anyway). Leg Extension – 4-5 sets of 12-15 reps; Leg Press – 4 sets of 10-12 reps; Squats – 4-5 sets of 8-10 reps; Leg Curl – 4 sets of 8-10 reps; Stiff Leg Deadlift – 3-4 sets of 6-8 reps, every other workout; Day 3 – Back. 5 day workout routine for men to gain muscle – IFBB PRO Robert Timms . I prefer after work because it’s a nice way to wind out and release some tension and release. The biggest benefit of doing a 5 day split workout routine is the fact that you can dedicate each day to just one muscle. One of the main benefits of the 5 day split workout routine is the fact that you can do a lot more isolation exercises than possible on other less intense routines. In order to benefit from a 6 day split, you must be able to recover from a workout within 2-3 days. For example, if you've trained upper body on the Monday, do lower body on Tuesday to give your upper body that day to recover. So why would you need a couple days off? Example of guys who would follow this workout routine are aspiring competitive bodybuilders, fitness competitors, fitness models, etc. We're in the gym hour after hour, day after day in order to feed our inner iron demon. This is  an advanced workout routine designed for lifters with 2 plus years experience of consistent weight lifting. Remember, it's not about how much you can do and get away with; it's about performing at the highest possible level every time you walk into the gym. Incline Bench Press: 4 sets of 8-12 reps of heavy weights, 1 set of 16-20 reps of light weight. Saturday is usually a video with cardio and dumbbells, Sunday can be yoga and a run or some type of cardio video. So if you train chest on Monday from 6pm-7pm, don’t start training arms on Tuesday until 6pm. You need to give your muscles time to recover and repair after each session. Day 4: Off Day 5: Back, Biceps (Pull) Day 6: Quads, Hamstrings, Calves (Legs) Day 7: Off. All exercises should be done with intensity and with the heaviest weight you can use to perform the exercise with good … On Day 5, you start the cycle again with chest, shoulders, and triceps. The Best Days to Skip the Gym >>> 1. Good luck and remember to have fun while making gains like a real  pro. I much prefer the 4-day push/pull split, for reasons I’ll get to in a moment. The 5 day split workout routine is an advanced workout routine, so  you get to do a lot more exercises per muscle group, more than you could ever imagine doing if you had to train chest and back or some other muscle on the same day. Regardless of whether you’re a parent, student, full time employee or entrepreneur anyone can find or make that time. I'm going to try it and see how it goes. Example, you’re training chest, you measure chest size, strength progress on chest exercises etc. (this 5 day split will have its own article, be on the lookout for it). The 5 Day Split Workout Routine. 1) Each day is dedicated to one muscle. As you can see, it’s a 3-day split performed in an every-other-day format with two days off at the end.. 5 Rest Day Mistakes to Avoid on Your Next Day Off from the Gym. If you’re just starting out, have been lifting for less than a year or even less than 2 years, you should not go on this routine. 3 Days On, 1 Day Off Workout. You train Mondays through Fridays and rest on the weekend.s You can hit the gym and do your sessions before work, during lunch break or after work. A 5 day split usually involved 5 consecutive workout days in a row followed by 2 days of rest. So, no, I don't think it's bad to take 2 consecutive days off. Like others said, nothing wrong with it. You might be able to get away with a 5 day split, but the 3 day workout routine, is the best option for beginners. The form collects name and email so that we can add you to our newsletter list for project updates. In the 1980’s and ’90’s, bodybuilders scaled back their training, taking into account the importance of recuperation. First, I want to take a quick look at what the 2, 3, and 5-day routines have to offer. 5on2off - another standard for everyone - 2 off days in a row are very good, it ensures full recovery and therefore maximizes gain potential. During the first year or two, keep your weight training sessions to a max 4 times a week. Intermediate 3 Day On 1 Off Workout Routine Homepage This routine is a 3 day on, 1 day off program that maximizes training frequency while providing moderate rest and recovery periods. 2 – Don't rest two days in a row. After lifting for a couple of years, your body will be ready for more advanced workout routines and you will have had a solid muscle foundation to build and take your physique to the next level. 5 Day Full Body Split Routine Homepage Get Big Routine (5 days on 2 days off). 2) Make sure to get at leat 6 hours of sleep per night, you need to allow your muscles enough rest to grow. If you have no shot of improving in some regard during a workout, you're wasting your time. 5) And very important,   rest properly between sets and exercises. 1 day on 1 day off VS 5 days on 2 days off; Enhance Your Penis in the Shower. On Day 7, you would pick up with back and biceps, and so forth. This is the split you will find the average hobbyist bodybuilder following. a 3-day full body routine VS a 5-day split routine.In THT training we use:. Heavy means weights you can only lift for up 12 reps, light means weights you can only lift for up to 25 reps. Flat bench press: 4 sets of 8-12 reps of heavy , 1 set of 16-20 reps of light weights, Close Grip Bench Press: 4 sets of 8-12 reps of heavy , 1 set of 16-20 reps of light weights. 4) Do both heavy and light sets. The small differences matter in their case. Because of my work schedule, and the fact that the gyms in my area close at 8 or 9pm and open at 6am, I have only been getting to the gym 3 times a week if I'm lucky but usually only twice. Typically this looks like this: On Day 1, you train chest, shoulders, and triceps. I generally do 4 high intensity sessions, one medium intensity workout, and one very low intensity (mat pilates or yoga, which I consider an "active rest" day) workout every week. Here are seven reasons. Checkout our privacy policy for the full story on how we protect and manage your submitted data! A lot of noobs who are addicted to the gym  goes 5 to 6 days a week but their training is not very intense. To combat any potential fatigue, you can make the 3rd workout “easier” to allow your body to recover from the frequent workout sessions. So basically he wanted to lift 6 days a week. The reason is that the intensity will overwhelm you, if you actually try to follow a good program. Below is a great complete 5 day split workout routine designed for you,  that you can follow to take your bodybuilding to next level. He will burn out within a month due to muscle and nervous system fatigue, pushing him to the brink of quitting the gym for a while to recover. This is an easy workout to follow because you can time it with the typical work schedule of of the average office worker. Warm-up on the treadmill or stationary bike for 5-10 minutes. Saturday and Sunday I also workout in the morning. I change my exercises once every 2 months. That means  at least 30 seconds between sets and at least 2 minutes between exercises. It actually can make you stronger. Normally I go to the gym 5 days a week, work out for an hour to 1 1/2 hours. 3) Better tracking of muscle growth and progress: you get to focus on a specific muscle group each training session. I'm doing a home video program, so it's a different workout every day. The 2 day split only requires 2 workouts per week on non consecutive days totaling around 1.5 hour per workout. You can’t do that training multiple muscle groups a day. Rule #1 of rest days: rest! Whether you train competitively or just to keep yourself in shape, you’re probably familiar with rest days, or days in your fitness schedule when you break from your training routine and skip exercise. Also, stretching and rolling your muscles regularly will help a lot too for most exercise plans. This is what most people would consider to be the “classic” version of a full body routine. Thanks everyone for the advice. 3) Every other day, ex: sun – tues -thurs – sat. The 5 day split workout routine is a great training program to take your physique to the next level. That is because during the first year of lifting, sufficient rest is is more important than lifting itself. “The best muscle-building results come from having 4-5 days of training with a few rest days within the mix,” he explains. My job can be quite intense so I occasionally choose to rest instead on that day. Continue on to find out all this and more, when to and not to go on a 5 day training program and the mistakes you must avoid another to achieve the expected results. I am a teacher who has done a fine job of exercising 5 days per week for about the past month- very easy because I simply work out as soon as I wake up. 1) Make sure to always have 24 hours of rest between sessions. This gives my muscles a chance to relax and I don't feel overworked. Mind you, this is an advanced workout program aimed at  guys who want to take their physique to next level, mainly to compete in a bodybuilding contest or to model for a fitness magazine. When Casey asked his question, he was wondering if 3 days on, 1 day off, 3 days on would work. On Day 3, you rest. On Day 2, you train back and biceps. It takes three weeks before the program repeats itself, and the push workout ends up back on Monday. A 3-day full body plan for 10 weeks; Then take a week off. 2) Higher volume per muscle group: you can do up to 6 different exercises per muscle and up 26 sets. Completely depends on what you're doing but 5/2 is fine as long as you're resting your muscles appropriately. Lat pull downs – 4 sets x 12 reps. Since we normally train 5 major muscles: chest, back, arms, shoulders, legs, the five day training program is ideal. 6on1off - exists, but no one really recommends it. And while there are certainly people who can make this schedule work and do well with it , 5 consecutive workouts is going to be more than most people can handle (at least in terms of optimal progression) from a recovery standpoint. That is why most pro bodybuilders hit the gym 5-6 times a week. Those I listed are micro schedules - days on days off. For serious lifters, rest days can be the absolute worst. It's safer than air pumps and the most comfortable pump on the market! This is an easy workout to follow because you can time it with the typical work schedule of of the average office worker. Without knowing what you are actually doing people can't really advise you. Routine Type 3 Days On – 1 Days Off Duration Ongoing Level Intermediate / Advanced Purpose Strength / Muscle building Target To maximize training … But if you're struggling to recover, you might want to consider taking a week off. Use whatever schedule works best for you. I will still workout 6 days a week though. We go over pros and cons, things you should look out for, do and not do, etc. 5/2 is fine, but I agree with sijomial - it all depends on the type of exercise done in those 5 days. You can also spend some of your non-training days performing moderate cardio and/or stretching or other non-gym activities. Learn the secrets pro bodybuilders use to easily build huge muscle. I'm a teacher. and take Monday & Tuesdays off. 2-3 days/ week I use the weight room after school. Taking A Week of Hard Labor as an example, you work your legs by themselves on day 2 and don’t hit them again until day 5. Bent over barbell rows – 4 sets x 10 reps. If you’re just lifting for your personal reasons with no plans to compete then a 3 day workout program or 4 day split routine would be better for you. document.getElementById("comment").setAttribute("id","a6e71652a633e5d45bb2fe1a0e4bcd0d");document.getElementById("eb9d36f4b3").setAttribute("id","comment"); Save my name, email, and website in this browser for the next time I comment. You need that foundation to make the most out of this routine and to avoid injuries, overtrainng and hitting plateaus. The 2-Day Push/Pull Workout. Mon/Tues Rest Thurs/Fri Rest Rest. Or he will plateau rather quickly on strength and muscle growth due to overtraining. Subscribe to receive weekly and monthly bodybuilding tips, 5 Day Split Workout Routine For Muscle Growth, 3 Day Split Workout For Gaining Muscle Mass, The 7 Most Important Benefits Of Deadlifting, Build Monster Triceps: Guide To Building Massive Triceps, Choose Efficiently! The Penis Gym community makes it easy to get personal advice, ask questions, stay motivated with like-minded men, start your own PE blog, and much more. This split workout schedule is ideal for those who are serious about about bodybuilding. Active people need 1.2 to 2.0 grams of protein per kilogram of body weight each day. But if you're struggling to recover, you might want to consider taking a week off. We have designed a great 5 day workout program for you to follow. But if you will be on stage or on magazine covers where muscle definition and small details in your physique can be the difference between winning and losing , where small details will pop out, a more intense workout program is called for. In a recent article I demonstrated how 3-days per week was equally effective to training 5-days per week for building muscle i.e. During the school year, I'm up on Thursdays (it's deadlift day) by 530am, at the gym by 6am, leave gym by 8am to be at work by 830. If 5 days in a row feels like too much, take Sunday off or do a lighter workout, then you'll only have 2 in a row. Day 1: Back and triceps Back. I power walked 14 miles yesterday and won't do that again for about a week, maybe longer, depending on how I feel. 5/2 is fine, but I agree with sijomial - it all depends on the type of exercise done in those 5 days. Taking a day off from the gym each week is essential for health. Don’t just do 24 sets of heavy weight lifting. I actually began to see my best results when I went to 5/2 and trained one bodypart a day. I've never been a morning workout person, but we are starting later/ending later this year and I also am taking on after school tutoring, so I feel that if working out doesn't happen right away it might not happen as I will want to be "done" by the time I finally get home. It's been working really well for me, but I have had little breaks here and there when travelling that may contribute to an easier recovery. I run around 3-5 miles each day 5 days a week and then rest on the weekend. It's also nice being able to sleep in on the weekend, lounge around all day and do nothing and just destress... As long as there's variety to the workout you should be fine with a 5/2. I get up at 5:20 and do a workout video every morning. On Day 4, you train legs. Specially when training for 5 consecutive days as you will do in the workout program on this page. Must-Have Home Gym Equipment for Toned Muscles, Phil Health Can’t Be Serious, Shocking, Mr Olympia 2019, How To Grow Your Calves Faster Than A Farmer’s Cow, Muscle Building Diet Essentials That You Should Know, Become A Beast Amongst Men: Guide On Building Bodybuilding Strength. 5 day Split Workout Routine : 5 days on 2 days rest. Otherwise one of two things will happen if an inexperienced lifter goes on a 5 day split workout routine. Written by Jenn Sinrich. Day 2 – Legs. I will still workout 6 days a week though. 4) You become a better and more experienced lifter. THE 3 DAYS ON, 1 DAY OFF ROUTINE. Right now I'm back to my intense training program (as opposed to my slightly more relaxed program) and every day is fairly intense, BUT, lifting days (with some steady state cardio) work different muscle groups, and my muscle endurance days are full body, but usually body weight or much lighter weights. We’ve all felt that soreness the day after (or two days after) strength training or … Taking a day off from the gym each week is essential for health. This will burn you out quickly and cause muscle fatigue. A routine where you train 2 muscle groups per session with more rest and less volume like the 4 day split workout routine is ideal for the most non professional weight lifters. Weighted Pullups: 4 sets of 8-12 reps heavy , 1 set to failure using just body weight. Lat Pulldown: 4 sets of 8-12 reps heavy , 1 set of 16-20 reps of light weights, Seated Cable Rows: 4 sets of 8-12 reps heavy , 1 set of 16-20 reps of light weights, Barbell Deadlifts: 4 sets of 6-8 reps heavy , 1 set of 12-16 reps of light weights, Reverse Flies: 4 sets of 6-8 reps heavy , 1 set of 12-16 reps of light weights, Dumbbell Lateral Raises: 4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights, Barbell Front Raises: 4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights, Military Press: 4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights, Dumbbell Shoulder Press: 4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights, Upright Rows: 4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights, Dumbbell Bicep Curls : 4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights, Barbell Close grip Bicep Curls: 4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights, Close Grip Chin-ups :4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights, Cable tricep extensions :4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights, Dips :4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights, Machine tricep pushdowns :4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights, Dumbbell Tricep Extension :4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights, Close Grip pushups :4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights (use weight jackets), Barbell Squat: 4 sets of 6-8 reps heavy , 1 set of 12-16 reps of light weights, Dumbbell Lunges: 4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights, Machine Leg Curls: 4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights, Glute  Machine curls : 4 sets of 6-8 reps heavy , 1 set of 12-16 reps of light weights, Machine Calf Raises: 4 sets of 8-12 reps heavy , 1 set of 12-16 reps of light weights, Deadlifts: bent at the knees: 4 sets of 6-8 reps heavy , 1 set of 12-16 reps of light weights ( bend you knees as if you were squatting to hit the legs on deadlifts otherwise, you will target back mostly). That’s the key to the split approach: Although workout frequency is high, and each workout is involved and intense, you still get at least 2 days’ rest between workouts for a given muscle group. The other day or two I do a short run, walk, or maybe yoga. For most beginners, working out 6 days a week is simply overkill. “I would suggest taking the day after a big workout to focus on recovery and refueling your body, a.k.a., proper nutrition,” Mann says. Following a good 4 day routine for example is all you need to get a great physique, granted you follow a good workout routine. You can divide schedules in micro and macro schedules. Friday evenings I go straight home and spend some time with hubs. You can for example do 16 sets of heavy weight and 8 of light weight sets. Day 1: Chest; Day 2: Shoulders; Day 3: Legs; Day 4: Back; Day 5: Arms Many 5-day workout splits involve training Monday – Friday, and then taking the weekend off. It’s one of the best ways to sculpt your muscles. You train Mondays through Fridays and rest on the weekend.s You can hit the gym and do your sessions before work, during lunch break or after work. It really depends on the person, but for me I know I need my recovery days. I power walked 14 miles yesterday and won't do that again for about a week, maybe longer, depending on how I feel. I go to the gym 5 days a week, Wed - Sun. I have been doing 4 days split for as long as I can remember. On rest days, you should also focus on: I like it that way since I work out in the mornings before work. Triceps. Dad puts the kids on the bus on this day. After taking two days off, I feel pumped and ready to go on Wednesday. We also go over all the things you need to know before going on such an advanced training schedule. Problem is, in the summer that could be noon, and I have to go back to work next week. A more advanced lifter will normally prefer a 4 day on 3 off split or even a 5 day on 2 off workout split. 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