5 Day Maximum Muscle Growth Workout Plan

Google Sheet Workout Export

By Diego Ricuarte

Experience Advanced (3+ years)
Time 43 minutes/day | 5 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%
  • If you’ve read the myworkouts.io 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.

FAQ

  • 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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Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press
3 sets10-12 reps90s
2.Standing Barbell Military Press (AKA Overhead Press)

See Exercise Notes

3 sets10-12 reps90s
3.Incline Dumbbell Press
3 sets10-12 reps90s
4.Pec Deck

See Exercise Notes

3 sets10-12 reps60s
5.Dumbbell Lateral Raise

See Exercise Notes

3 sets10-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift

See Exercise Notes

3 sets10-12 reps90s
2.Pull-up

See Exercise Notes

3 sets10-12 reps90s
3.Barbell Pendlay Row

See Exercise Notes

3 sets10-12 reps90s
4.Barbell Biceps Curl

See Exercise Notes

3 sets10-12 reps60s
5.Seated Cable Row

See Exercise Notes

3 sets10-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.45 Degree Leg Press

See Exercise Notes

3 sets10-12 reps90s
2.Barbell Hip Thrust with Bench

See Exercise Notes

3 sets10-12 reps90s
3.Leg Extensions
3 sets10-12 reps60s
4.Thigh Abductor
3 sets10-12 reps60s
5.Sled 45 Degree Calf Press

See Exercise Notes

3 sets10-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Seated Dumbbell Shoulder Press

See Exercise Notes

3 sets10-12 reps90s
2.Neutral Grip Chest Supported Dumbbell Row

See Exercise Notes

3 sets10-12 reps90s
3.Dumbbell Bench Press

See Exercise Notes

3 sets10-12 reps90s
4.Chin-up

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3 sets10-12 reps90s
5.Decline Crunch

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3 sets10-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

3 sets10-12 reps90s
2.Barbell Kneeling Squat

See Exercise Notes

3 sets10-12 reps90s
3.Barbell Overhead Squat
3 sets10-12 reps90s
4.Lying Leg Curls
3 sets10-12 reps90s
5.Smith Machine Calf Raise

See Exercise Notes

3 sets10-12 reps60s

Date Created: 12/5/2018, UTC


Last Updated: 10/27/2021, UTC





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