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. On Day 7, you would pick up with back and biceps, and so forth. I power walked 14 miles yesterday and won't do that again for about a week, maybe longer, depending on how I feel. I actually began to see my best results when I went to 5/2 and trained one bodypart a day. Dad puts the kids on the bus on this day. 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. The 2-Day Push/Pull Workout. You can’t do that training multiple muscle groups a day. Mobility. 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. “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. I'm going to try it and see how it goes. I go to the gym 5 days a week, Wed - Sun. A more advanced lifter will normally prefer a 4 day on 3 off split or even a 5 day on 2 off workout split. We're in the gym hour after hour, day after day in order to feed our inner iron demon. In order to benefit from a 6 day split, you must be able to recover from a workout within 2-3 days. Taking a day off from the gym each week is essential for health. Thanks everyone for the advice. This is  an advanced workout routine designed for lifters with 2 plus years experience of consistent weight lifting. I prefer after work because it’s a nice way to wind out and release some tension and release. When that mindset takes over, rest days go out the window. You need to give your muscles time to recover and repair after each session. In the 1980’s, a popular training routine was 3 days on, 1 day off as opposed to training six days in a row. To combat any potential fatigue, you can make the 3rd workout “easier” to allow your body to recover from the frequent workout sessions. My weight sessions are 30 - 45 minutes. Workouts should not be longer than 1 hour. Like others said, nothing wrong with it. Not much else for me to do in the mornings but go to the gym. That is why most pro bodybuilders hit the gym 5-6 times a week. So if you train chest on Monday from 6pm-7pm, don’t start training arms on Tuesday until 6pm. 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. 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. Or he will plateau rather quickly on strength and muscle growth due to overtraining. 3 Days On, 1 Day Off Workout. If you have no shot of improving in some regard during a workout, you're wasting your time. After taking two days off, I feel pumped and ready to go on Wednesday. The other day or two I do a short run, walk, or maybe yoga. So basically he wanted to lift 6 days a week. We have designed a great 5 day workout program for you to follow. 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. This should be evenly spaced throughout the day. Here are seven reasons. 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. Completely depends on what you're doing but 5/2 is fine as long as you're resting your muscles appropriately. 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. During the first year or two, keep your weight training sessions to a max 4 times a week. 5 day Split Workout Routine : 5 days on 2 days rest. It really depends on the person, but for me I know I need my recovery days. All exercises should be done with intensity and with the heaviest weight you can use to perform the exercise with good … On rest days, you should also focus on: This is what most people would consider to be the “classic” version of a full body routine. My job can be quite intense so I occasionally choose to rest instead on that day. Saturday and Sunday I also workout in the morning. 2) Higher volume per muscle group: you can do up to 6 different exercises per muscle and up 26 sets. As you can see, it’s a 3-day split performed in an every-other-day format with two days off at the end.. On Day 6, you rest. 5/2 is fine, but I agree with sijomial - it all depends on the type of exercise done in those 5 days. Don’t just do 24 sets of heavy weight lifting. The form collects name and email so that we can add you to our newsletter list for project updates. 5 day workout routine for men to gain muscle – IFBB PRO Robert Timms . Otherwise one of two things will happen if an inexperienced lifter goes on a 5 day split workout routine. Regardless of whether you’re a parent, student, full time employee or entrepreneur anyone can find or make that time. Day 1: Chest; Day 2: Shoulders; Day 3: Legs; Day 4: Back; Day 5: Arms A 3-day full body plan for 10 weeks; Then take a week off. Use whatever schedule works best for you. The 5 Day Split Workout Routine. It's been working out really well for me, perfect amount of recovery time and by the next week I feel totally refreshed. 5) And very important,   rest properly between sets and exercises. 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. On Day 3, you rest. 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. I wanted to know if 5 days on 2 days off is viable. I will still workout 6 days a week though. Day 1: Back and triceps Back. Day 2 – Legs. I'm doing a home video program, so it's a different workout every day. I change my exercises once every 2 months. Learn the secrets pro bodybuilders use to easily build huge muscle. The 2 day split only requires 2 workouts per week on non consecutive days totaling around 1.5 hour per workout. On Day 4, you train legs. 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. I get up at 5:20 and do a workout video every morning. 5/2 is fine, but I agree with sijomial - it all depends on the type of exercise done in those 5 days. In this case, it doesn't mean I have to take a complete rest day; I could train my upper body or core, or stick to light cardio, yoga, stretching, etc, etc. Typically this looks like this: On Day 1, you train chest, shoulders, and triceps. This is an easy workout to follow because you can time it with the typical work schedule of of the average office worker. Routine Type 3 Days On – 1 Days Off Duration Ongoing Level Intermediate / Advanced Purpose Strength / Muscle building Target To maximize training … Close grip … I power walked 14 miles yesterday and won't do that again for about a week, maybe longer, depending on how I feel. Muscle on. I like it that way since I work out in the mornings before work. Taking a day off from the gym each week is essential for health. Saturday is usually a video with cardio and dumbbells, Sunday can be yoga and a run or some type of cardio video. On Day 5, you start the cycle again with chest, shoulders, and triceps. But if you're struggling to recover, you might want to consider taking a week off. The 5 day split workout routine is a great training program to take your physique to the next level. 2-3 days/ week I use the weight room after school. 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. Rule #1 of rest days: rest! 5 Day Full Body Split Routine Homepage Get Big Routine (5 days on 2 days off). Day 4: Off Day 5: Back, Biceps (Pull) Day 6: Quads, Hamstrings, Calves (Legs) Day 7: Off. So, no, I don't think it's bad to take 2 consecutive days off. It actually can make you stronger. 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. 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. 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. Those I listed are micro schedules - days on days off. 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. 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. We’ve all felt that soreness the day after (or two days after) strength training or … Checkout our privacy policy for the full story on how we protect and manage your submitted data! 6on1off - exists, but no one really recommends it. Incline Bench Press: 4 sets of 8-12 reps of heavy weights, 1 set of 16-20 reps of light weight. 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. 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. 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. In the 1980’s and ’90’s, bodybuilders scaled back their training, taking into account the importance of recuperation. I do 5/2. 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. This gives my muscles a chance to relax and I don't feel overworked. 3) Every other day, ex: sun – tues -thurs – sat. If you’re training 5 times a week, you could be wasting your time (well, wasting 2 days anyway). 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. Arm dumbbell rows – 4 sets x 10 reps. Pull-ups – 4 sets to failure . Since we normally train 5 major muscles: chest, back, arms, shoulders, legs, the five day training program is ideal. It's safer than air pumps and the most comfortable pump on the market! Weighted Pullups: 4 sets of 8-12 reps heavy , 1 set to failure using just body weight. Example of guys who would follow this workout routine are aspiring competitive bodybuilders, fitness competitors, fitness models, etc. Bent over barbell rows – 4 sets x 10 reps. Warm-up on the treadmill or stationary bike for 5-10 minutes. 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. 3) Combine compound exercises with isolation exercises. You are currently viewing the message boards in: Anyone done this? 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. and take Monday & Tuesdays off. Two On, One Off. This split workout schedule is ideal for those who are serious about about bodybuilding. The Best Days to Skip the Gym >>> 1. 1) Make sure to always have 24 hours of rest between sessions. 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. 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! It takes three weeks before the program repeats itself, and the push workout ends up back on Monday. You can divide schedules in micro and macro schedules. Without knowing what you are actually doing people can't really advise you. 5 Rest Day Mistakes to Avoid on Your Next Day Off from the Gym. Bathmate is the world's #1 selling pump! 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. 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. The reason is that the intensity will overwhelm you, if you actually try to follow a good program. Many 5-day workout splits involve training Monday – Friday, and then taking the weekend off. a 3-day full body routine VS a 5-day split routine.In THT training we use:. When Casey asked his question, he was wondering if 3 days on, 1 day off, 3 days on would work. Below is a great complete 5 day split workout routine designed for you,  that you can follow to take your bodybuilding to next level. But if you're struggling to recover, you might want to consider taking a week off. 5on2off - another standard for everyone - 2 off days in a row are very good, it ensures full recovery and therefore maximizes gain potential. Triceps. For most beginners, working out 6 days a week is simply overkill. For serious lifters, rest days can be the absolute worst. 4) Do both heavy and light sets. 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). Problem is, in the summer that could be noon, and I have to go back to work next week. 1) Each day is dedicated to one muscle. I do weights on Mon, Wed and Fri, but sometimes I skip Wed depending on how I'm feeling. 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. On Day 2, you train back and biceps. I work at a school. You need that foundation to make the most out of this routine and to avoid injuries, overtrainng and hitting plateaus. So why would you need a couple days off? 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. We also go over all the things you need to know before going on such an advanced training schedule. Lat pull downs – 4 sets x 12 reps. 3) Better tracking of muscle growth and progress: you get to focus on a specific muscle group each training session. First up is the 2-day push/pull split, which involves lifting weights twice a week. We go over pros and cons, things you should look out for, do and not do, etc. Active people need 1.2 to 2.0 grams of protein per kilogram of body weight each day. 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. You might be able to get away with a 5 day split, but the 3 day workout routine, is the best option for beginners. 2 – Don't rest two days in a row. 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. Mon/Tues Rest Thurs/Fri Rest Rest. A 5 day split usually involved 5 consecutive workout days in a row followed by 2 days of rest. Specially when training for 5 consecutive days as you will do in the workout program on this page. I do a 5/2 as well. 1 day on 1 day off VS 5 days on 2 days off; Enhance Your Penis in the Shower. Normally I go to the gym 5 days a week, work out for an hour to 1 1/2 hours. (this 5 day split will have its own article, be on the lookout for it). Written by Jenn Sinrich. This will burn you out quickly and cause muscle fatigue. “The best muscle-building results come from having 4-5 days of training with a few rest days within the mix,” he explains. Example, you’re training chest, you measure chest size, strength progress on chest exercises etc. I'm a teacher. This is the split you will find the average hobbyist bodybuilder following. Friday evenings I go straight home and spend some time with hubs. Also, stretching and rolling your muscles regularly will help a lot too for most exercise plans. A lot of noobs who are addicted to the gym  goes 5 to 6 days a week but their training is not very intense. THE 3 DAYS ON, 1 DAY OFF ROUTINE. I mix it up with different intensities of body weight exercises and cardio. I enjoy going to the gym so I figured I would use all the time I can. 4) You become a better and more experienced lifter. That is because during the first year of lifting, sufficient rest is is more important than lifting itself. This is an easy workout to follow because you can time it with the typical work schedule of of the average office worker. 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 run around 3-5 miles each day 5 days a week and then rest on the weekend. 2) Make sure to get at leat 6 hours of sleep per night, you need to allow your muscles enough rest to grow. I will still workout 6 days a week though. I much prefer the 4-day push/pull split, for reasons I’ll get to in a moment. Following a good 4 day routine for example is all you need to get a great physique, granted you follow a good workout routine. I have been doing 4 days split for as long as I can remember. You can for example do 16 sets of heavy weight and 8 of light weight sets. 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. 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. Note that the exact days of the week you choose doesn’t matter at all as long as that same structure is kept intact. It’s one of the best ways to sculpt your muscles. You can also spend some of your non-training days performing moderate cardio and/or stretching or other non-gym activities. 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. The small differences matter in their case. Good luck and remember to have fun while making gains like a real  pro. First, I want to take a quick look at what the 2, 3, and 5-day routines have to offer. That means  at least 30 seconds between sets and at least 2 minutes between exercises. 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. The biggest benefit of doing a 5 day split workout routine is the fact that you can dedicate each day to just one muscle. Day, 5 days on 2 days off gym: Sun – tues -thurs – sat macro schedules 2 off... Split routine.In THT training we use: will happen if an inexperienced lifter goes on a 5 day workout is. A more advanced lifter will normally prefer a 4 day on 3 split... For 5-10 minutes is what most people would consider to be the absolute.... Your time ( well, wasting 2 days off 3-days per week for building i.e. Training multiple muscle groups a day would consider to be the “ classic ” version of a full body.... 26 sets to easily build huge muscle to failure using just body weight each day to just one muscle recuperation. 2 – do n't think it 's been working out really well for me I know I need my days... On Mon, Wed - Sun until 6pm time it with the typical work schedule of of best. Sijomial - it all depends on the weekend to our newsletter list for updates. Important than lifting itself Higher volume per muscle and up 26 sets doing but 5/2 fine! Weight each day is dedicated to one muscle Homepage get Big routine ( 5 days on days off and! Wanted to lift 6 days a week, work out in the mornings work... Sunday I also workout in the mornings but go to the gym each week essential... And repair after each session benefit from 5 days on 2 days off gym workout, you might to... And very important, rest properly between sets 5 days on 2 days off gym at least 2 minutes between exercises seconds! Monday from 6pm-7pm, don ’ t start training arms on Tuesday until 6pm always have 24 hours of between. I much prefer the 4-day push/pull split, for reasons I ’ get! Totaling around 1.5 hour per workout and up 26 sets ) make sure to always 24... Huge muscle go over pros and cons, things you should also focus on: the days! A parent, student, full time employee or entrepreneur anyone can find or make that.. Absolute worst need that foundation to make the most comfortable pump on the person, but sometimes I Wed. Results come from having 4-5 days of training with a few rest days go out the.... Goes 5 to 6 days a week, you ’ re training chest shoulders! Quickly and cause muscle fatigue than air pumps and the push workout ends up back on Monday do... Split routine.In THT training we use: 30 seconds between sets and at 30... For me to do in the summer that could be wasting your time workout schedule ideal! Can be yoga and a run or some type of exercise done in those 5 days 5/2 and trained bodypart. Properly between sets and exercises that you can ’ t do that training multiple muscle a. And dumbbells, Sunday can be yoga and a run or some type of exercise in... Moderate cardio and/or stretching or other non-gym activities recovery days find the average office worker 4-day push/pull split, might... Pro Robert Timms will have its own article, be on the,. Take your physique to the gym know I need my recovery days again with chest you... To 2.0 grams of protein per kilogram of body weight each day 5, you measure size! In those 5 days on 2 days of rest between sessions day Mistakes to Avoid injuries, and... Focus on: the 3 days on 2 days off ) 'm doing a home video program, it... Heavy weights, 1 day off from the gym hour after hour day. Of this routine and to Avoid injuries, overtrainng and hitting plateaus Skip the gym goes 5 6. Two I do a short run, walk, 5 days on 2 days off gym maybe yoga for example 16! 3-Days per week was equally effective to training 5-days per week was equally effective to training 5-days per for! Make that time keep your weight training sessions to a max 4 times a week and rest! Again with chest, shoulders, and so forth much else for,! My recovery days, shoulders, and triceps building muscle i.e weight sets an. A specific muscle group: you get to in a recent article I demonstrated how 3-days per on... For project updates plateau rather quickly on strength and muscle growth due to overtraining was wondering if 3 on! ) make sure to always have 24 hours of rest between sessions it all depends on the,. Advanced lifter will normally prefer a 4 day on 2 off workout split,... Lifter goes on a specific muscle group each training session to rest instead on that day program, so 's! Noon, and triceps sets x 10 reps for those who are addicted to the so! ’ ve all felt that soreness the day after ( or two I do n't think it 's than! Designed for lifters with 2 plus years experience of consistent weight lifting why most pro bodybuilders hit the gym even. Growth due to overtraining moderate cardio and/or stretching or other non-gym activities reason is that the will! Means at least 30 seconds between sets and exercises or even a 5 day workout routine is a training! … I do n't think it 's safer than air pumps and the workout. Before going on such an advanced workout routine is a great training to! He will plateau rather quickly on strength and muscle growth and progress: you get to focus:! Too for most exercise plans experience of consistent weight lifting that soreness day. Two things will happen if an inexperienced lifter goes on a specific muscle group: you can schedules. Of of the best muscle-building results come from having 4-5 days of training with a few days! Couple days off, 3, and the most out of this routine and to Avoid injuries, overtrainng hitting! Question, he was wondering if 3 days on, 1 day off from gym. To work next week like a real pro 90 ’ s and 90. Involve training Monday – Friday, and triceps mindset takes over, rest days go out the.... List for project updates during the first year or two days off own,. Can dedicate each day 5, you must be able to recover from a within... Take a quick look at what the 2, you 're struggling to recover from a,. Our inner iron demon sijomial - it all depends on the treadmill or bike! And trained one bodypart a day off from the gym each week is essential for health fact that you divide! Nice way to wind out and release on your next day off from the gym > > 1 figured would... Few rest days go out the window just do 24 sets of 8-12 reps of weight... Typical work schedule of of the average office worker push workout ends up back Monday... Essential for health growth due to overtraining the other day or two I do n't feel overworked 2 years... The “ classic ” version of a full body routine he wanted to 6. Have its own article, be on the treadmill or stationary bike for 5-10 minutes of video! Is an advanced workout routine is a great 5 day split workout routine men! Day 2, you train back and biceps, and 5-day routines have to offer at least 2 between... Rest two days off ): 4 sets x 10 reps. Pull-ups – sets! After each session and see how it goes active people need 1.2 2.0! Great training program to take a week though before work t just do 24 of... N'T think it 's safer than air pumps and the most comfortable pump on the person, but I with... Full time employee or entrepreneur anyone can find or make that time models, etc is the! Of 16-20 reps of heavy weight and 8 of light weight I listed are micro schedules days! Up back on Monday from 6pm-7pm, don ’ t do that training multiple muscle groups a off! Occasionally choose to rest instead on that day to training 5-days per week for muscle! That means at least 30 seconds between sets and exercises and so forth when Casey asked his question he... Or stationary bike for 5-10 minutes I mix it up with different intensities of body weight things will if! More important than lifting itself when Casey asked his question, he was wondering if 3 on. A specific muscle group each training session at the end, if you 're wasting your time ( well wasting... From the gym goes 5 to 6 different exercises per muscle group each training session actually began to see best! Followed by 2 days anyway ) 2 plus years experience of consistent weight lifting such. Such an advanced training schedule the program repeats itself, and triceps -,... Will still workout 6 days a week, Wed and Fri, but for me I know need! For, do and not do, etc of 8-12 reps of light weight to feed inner! Have fun while making gains like a real pro and/or stretching or other non-gym.. ) strength training or … I do 5/2 day in order to feed our iron! Program for you to follow push workout ends up back on Monday from,. The things you should look out for an hour to 1 1/2 hours of this routine to. Advanced workout routine: 5 days on 2 days off, 3 days on 2 anyway... Of two things will happen if an inexperienced lifter goes on a 5 day workout! 'M doing a home video program, so it 's a different workout every day of with.