5 day workout split
This is how I am currently training on my road to Nationals this year. My aim is to put on 5 to 8 pounds of muscle in the next 3 to 5 months so I can step on stage around 5'10, 180 pounds. I'll post updates and changes as I go. These are designed purely around adding lean muscle. The great thing is, with the super sets and high rep ranges, they will also keep your heart rate high so you're really getting built in cardio as well. That's why I only need to do interval training twice a week. Feel free to try out the workouts and let me know what you think! *Please note, I take rest days as needed. Your body grows outside the gym so make sure you're allowing for enough recovery.
Monday
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Tuesday
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Chest and Abs
Single Set: Incline Bench: 4 sets of 12, 10, 8, 6 drop set to failure Single Set: Cable Fly's: 4 sets of 15, 15, 12, 10 drop set to failure Single Set: Flat Bench: 4 Sets of 12, 10, 8, 6 drop set to failure Super Set: Dumbbell Incline: 4 Sets of 12, 10, 8, 6 Dumbbell Fly's: 4 Sets of 12, 10, 10, 8 Super Set: Machine Press: 3 Sets of 10 Push Ups: 3 Sets to Failure Single Set: Pull Overs 4 sets of 15, 12, 10, 10 Various ab exercises for 10 minutes WednesdayShoulders and Abs
Single Set: Clean and Press: 4 Sets of 12, 10, 8, 6 Tri-Set: Seated Dumbbell Shoulder Press: 3 Sets of 12, 10, 8 Alt. Front Lateral Raises: 3 Sets of 12, 10, 10 Side Lateral Raises: 3 Sets of 12, 10, 10 Super Set: Arnold Press: 3 Sets of 8 to 10 Cable Upright Rows: 3 Sets of 8 to 10 Single Set: Bent Over Lateral Raises: 3 Sets of 10-12 Single Set: Shrugs: 4 Sets of 10-15 Various ab exercises for 10 minutes
Arms and Abs
Super Set: Barbell Curls: 4 Sets of 12, 10, 8, 8 drop set to failure Skull Crushers: 4 Sets of 12, 10, 8, 8 drop set to failure Super Set: Machine Curls: 4 Sets of 10-12 reps Pushdowns: 4 Sets of 10-12 reps Super Set: Seated Incline Curls: 3 Sets of 10-12 reps drop set to failure French Press: 3 Sets of 10-12 reps drop set to failure Super Set: Concentration Curls: 3 Sets of 10-12 reps Kick Backs: 3 Sets of 10-12 reps Various ab exercises for 10 minutes |
Back and Calves
Single Set: Pull Ups: 4 sets to failure Single Set: Deadlifts: 5 Sets of 15, 12, 10, 8, 6 Single Set: T-Bar Rows: 4 Sets of 15, 12, 10, 10 drop set to failure Single Set: Wide Grip Lat Pulldowns: 4 Sets of 15, 12, 10, 8 Single Set: Bent Over Rows: 4 Sets of 12, 10, 8, 8 drop set to failure Single Set: Seated Rows: 4 Sets of 15, 12, 10, 10 drop set to failure Single Set: Hyper Extension: 3 Sets of 15 reps Super Set: Standing Calve Raises: 3 Sets of 15 reps Seated Calve Raises: 3 Sets of 15 reps ThursdayLegs and Calves
Single Set: Squats: 5-8 Sets of 15, 12, 10, 10, 8, 6, 6, 3 Single Set: Straight Leg Deadlifts: 4 Sets of 10-15 reps Single Set: Leg Press: 4 Sets of 12, 10, 8, 6 Super Set: Leg Extension: 4 Sets of 10-12 reps Leg Curls: 4 Sets of 10-12 reps Single Set: Lunges: 3 sets of 10-12 reps Single Set Hip Flexor Machine: 3 Sets of 10-12 reps Super Set: Standing Calve Raises: 3 Sets of 10-15 reps Seated Calve Raises: 3 Sets of 10-15 reps Saturday and SundayHigh Intensity Interval Training
**I'll also use these days as rest when needed. Various workouts on the track Consisting of the following: 8 x 200 meters at 80% with 3 to 5 min rest 4x400 meters at 75% with 5 min rest 6x150's with hurdles at 85% with 3 to 5 min rest "30 30's" 200 meters x 6 to 8 reps with 30 sec rest Hill repeats 6 to 10 reps with walk down recovery Beach Sprints 6 to 10 reps at 80 to 90% effort with 3 to 5 min rest |