Free personalized workout plan

5 Day Maximum Muscle Growth Workout Plan

By Diego Ricuarte

Experience

Advanced (3+ years)

Days per week

5 days

Time

53 minutes

Genders

Goals

Bodybuilding (Male)

Build Muscle (Male)

Gain Strength (Male)

Description

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, frequ

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Source

Equipment

Barbell, Bench, Cable, Dumbbell, Machine, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Advanced (3+ years)

Time

53 minutes

Genders

Days per week

5 days

Goals

Bodybuilding (Male)

Build Muscle (Male)

Gain Strength (Male)

Description

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, frequ

Show More

Equipment

Barbell, Bench, Cable, Dumbbell, Machine, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

Workout Overview

Day 1: Push Day

Day 2: Pull Day

Day 3: Leg Day

Day 4: Upper Body Day

Day 5: Lower Body Day

Day 6: Rest

Day 7: Rest

Week 1

Push Day

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	10 - 12, 10 - 12, 8 - 10 reps	90s
2. Standing Barbell Military Press (AKA Overhead Press) ▶	3 sets	10 - 12, 10 - 12, 8 - 10 reps	90s	Warm up using just the bar and ultra-slow reps. Focus on form before adding weight.
3. Incline Dumbbell Press ▶	3 sets	10 - 12, 10 - 12, 8 - 10 reps	90s
4. Pec Dec Perfect Pec Deck by Premier Fitness Systems	3 sets	10 - 12, 10 - 12, 8 - 10 reps	60s	Only slightly bend elbows, keep that bend consistent.
5. Dumbbell Lateral Raise ▶	3 sets	10 - 12, 10 - 12, 8 - 10 reps	60s	Keep shoulders back and down.

Date Created: 12/5/2018, UTC

Last Updated: 1/5/2021, UTC

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