Thread: 5 Day Split

Can anyone recommend a good 5 day split routine for mass gain?

I do a 4 day split................

Chest and triceps
Shoulders and traps
Back and biceps
Legs

My mass seems ok with that. I do a bit of cardio and abs when I feel like throwing some in, probs after legs.

Agree with Prince Barry there, thats what i do aswell. Abs after chest/ triceps and shoulders/traps. Then do calves after the other 2

The main reason I'm aiming for a 5 day split is because I would like train in the mornings and because of the time my gym opens I only get 45 mins before I have to shower and head to work. If I incorporate any cardio it would have to be done on my way home from work for a 20-30 min session as I tend to have work to do in the evenings. However if I can get enough training time in this way I may have to start training in the evenings after work and if I have any work to do, get up early!

When bulking less is more - training 5 days a week will not allow yourself time to recover and grow (if you are training hard enough)

I would suggest a 3 day split and minimum 1 day rest between workouts.

Each workout should start with a compound movement - the exercise that allows you to lift the most weight - SQUATS / BENCH PRESS / DEADLIFT

A good spilt would be: LEGS / CHEST & ARMS / BACK & SHOULDERS

I would train HIT style having 1-2 warm up sets and 1 all out maximum set per exercise, you should complete the workout 45min no problem.

Originally Posted by Scan

When bulking less is more - training 5 days a week will not allow yourself time to recover and grow (if you are training hard enough)

I would suggest a 3 day split and minimum 1 day rest between workouts.

Each workout should start with a compound movement - the exercise that allows you to lift the most weight - SQUATS / BENCH PRESS / DEADLIFT

A good spilt would be: LEGS / CHEST & ARMS / BACK & SHOULDERS

I would train HIT style having 1-2 warm up sets and 1 all out maximum set per exercise, you should complete the workout 45min no problem.

From what i've read i'd really try to go for this... half of training for growth is resting rest is diet! haha.

Thanks for the advice guys, I'll give the 3 day split a go. How many sets/reps is best and roughly how many exercises should I do? I've been doing 3-4 exercises for each body part in the 6-8 rep range. Also how much cardio needs to be done whilst bulking or is it just personal preference?

8-12 reps i'd say... really want the highest weight you can do 8-12 with... start o 12 slightly light, then work down 3-4 sets or so... or the other way around to find your working weight or 1 rep max! lol. Spend at least a good hour with 30-60 seconds between sets and you'll make some impressive gains I reckon! Like I said though, just mainly from alot of reading... i'm yet to really try to bulk although i've put on quite a bit of lean mass whilst on a long long cut this way.