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5 Day Maximum Muscle Growth Workout Plan

By Diego Ricuarte

Advanced (3+ years)
53 minutes/day | 5 days/week | 1 weeks
Good for
Men's Bodybuilding, Men's Build Muscle, Men's Gain Strength
Barbell, Bench, Cable, Dumbbell, Machine, Pull up bar
  • If you’ve read the Foundational Training Series, you know there are many factors to consider when training for maximum muscle growth. Only the optimal amounts of intensity, volume, frequency, exercise choice, exercise order, exercise technique, periodization, and progressive overload will help you to grow muscle as quickly as possible.
  • This 5 day workout takes all of those factors into consideration so that you don’t have to worry about whether you are doing what it takes to reach your muscle growth potential! This workout plan is organized into one Push/Pull/Leg cycle, followed by an Upper/Lower cycle, with one rest day for optimal recovery. A wide variety of exercises in combination with the high amount of volume will ensure you’re hitting your main muscle groups in a variety of ways.
  • From personal experience, I can guarantee that with the right nutrition and sleep, this workout will bring serious results.


  • How much weight should I use?
  • For each exercise, you want to pick a weight that ensures you reach failure within the rep range indicated. So for the first exercise, pick a weight that you will fail in the 10-12 rep range for the first 2 sets, and within the 8-10 rep range on the last set
  • How should I perform each exercise?
  • Regardless of the weight you use or the rep range, you want to make sure you are in complete control of the motion at all times. This means you want to perform each rep smoothly and under control. This is a workout that prioritized muscle growth, not strength, so if this means using a lighter weight than you usually do, so be it! 
  • In general, you want to spend 2-3 seconds in both the concentric and eccentric motion for each repetition.
  • How Should I Adjust the rep range/weight used over time?
  • In order to continuously challenge your muscles and periodize your program, you’ll want to change the rep range and intensity in phases:
  • Phase 1: 
  • Weeks 1 through 4, you’ll perform 10-12 reps per set, with 8-10 reps on the final set for each exercise 
  • Phase 2:
  • Weeks 5 through 8, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise 
  • Phase 3:
  • Weeks 9 and 10, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise 
  • Phase 4: 
  • Weeks 11 and 12, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise 
  • Deload Week: 
  • On week 13, you’ll take a rest week. This will give your body a chance to recharge, after which you’ll start again on phase 1!
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Week 1

1. Barbell Bench Press
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
310 - 12
10 - 12
8 - 10
2. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)

Warm up using just the bar and ultra-slow reps. Focus on form before adding weight.
310 - 12
10 - 12
8 - 10
3. Incline Dumbbell Press
Incline Dumbbell Press
310 - 12
10 - 12
8 - 10
4. Pec Dec
Pec Dec demonstrationPlay Pec Dec demonstration

Only slightly bend elbows, keep that bend consistent.
310 - 12
10 - 12
8 - 10
5. Dumbbell Lateral Raise
Dumbbell Lateral Raise

Keep shoulders back and down.
310 - 12
10 - 12
8 - 10

Date Created: 12/5/2018, UTC

Last Updated: 4/18/2021, UTC

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