Long Limbed 5 Day Muscle Growth Workout

By Josh England

	Advanced (3+ years)
	45 minutes/day \| 5 days/week
	Build Muscle
	Bodyweight, Trap Bar, Barbell, Squat Rack, 2 x Dumbbell, Flat Bench, Smith Machine, Hi-Lo Pulley Cable Machine, Incline Bench, Single D-Handle Attachment, Pull up bar, Row Cable Machine, Triangle Lat/Low Row Attachment, 1 x Dumbbell, Tricep Rope Attachment, Landmine, Other, Dips (Parallel) Bar Show More

Average Exertion

Average Cardio Intensity

This 5 day split workout revolves around variations of common lifts that are more appropriate for taller athletes. Variations such as the goblet squat and wide grip presses limit the stress on your joints that can be exacerbated by having longer limbs. Each day is focused on a different muscle group, so by the end of the week every muscle will have the volume for optimal muscle growth. All in all, this workout is terrific for intermediate lifters with longer limbs looking to build a solid base of muscle.

Description

Week 1 Overview

Day 1:

Monday – Leg Day A

Day 2:

Tuesday – Chest and Shoulders Day

Day 3:

Wednesday – Back, Rear Delts, and Traps Day

Day 4:

Rest

Day 5:

Friday – Leg Day B

Day 6:

Saturday – Back and Arms Day

Day 7:

Rest

Day 1 - Monday – Leg Day A

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Exercise	Sets	Reps	Rest
1.Bodyweight Walking Lunge	3 sets	15 reps	60s
2.Trap-Bar Deadlift	4 sets	8 reps	60s
3.Crossed-Arm Barbell Front Squat	3 sets	8 reps	60s
4.Dumbbell Bulgarian Split Squat	3 sets	10 reps	60s
5.Smith Machine Calf Raise	3 sets	15 reps	60s

Day 2 - Tuesday – Chest and Shoulders Day

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Exercise	Sets	Reps	Rest
1.Push-up	3 sets	12 reps	60s
2.Neutral-Grip Dumbbell Bench Press	4 sets	8 reps	60s
3.Incline Cable Flye	3 sets	10 reps	60s
4.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
5.Seated Lateral Raise	3 sets	10 reps	60s
6.Seated Dumbbell Shoulder Press using Neutral Grip	3 sets	10 reps	60s

Day 3 - Wednesday – Back, Rear Delts, and Traps Day

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Exercise	Sets	Reps	Rest
1.V-Bar Pullup	3 sets	12 reps	60s
2.Seated Cable Row See Exercise Notes	4 sets	8 reps	60s
3.Bent-Arm Dumbbell Pullover	3 sets	10 reps	60s
4.Face Pull	3 sets	10 reps	60s
5.Suitcase Dumbbell Carry	3 sets	15 reps	60s

Day 5 - Friday – Leg Day B

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Exercise	Sets	Reps	Rest
1.Bodyweight Squat	3 sets	12 reps	60s
2.Landmine Squat	4 sets	8 reps	60s
3.Landmine RDL	4 sets	8 reps	60s
4.Bodyweight Nordic Hamstring Curl	3 sets	10 reps	60s
5.Glute Bridge	3 sets	12 reps	60s

Day 6 - Saturday – Back and Arms Day

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Exercise	Sets	Reps	Rest
1.Inverted Row See Exercise Notes	3 sets	12 reps	60s
2.Bent Over Barbell Row See Exercise Notes	4 sets	8 reps	60s
3.Tricep Dips	3 sets	10 reps	60s
4.Barbell French Press	3 sets	10 reps	60s
5.Standing Dumbbell Biceps Curl	3 sets	10 reps	60s
6.Standing Hammer Curl	3 sets	10 reps	60s

Date Created: 4/29/2018, UTC

Last Updated: 7/12/2021, UTC

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