Maximize Muscle Potential 5 Day Workout

By Alain Gonzalez

	Intermediate (2-3 years)
	55 minutes/day \| 5 days/week
	Build Muscle
	Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Squat Rack, Row Cable Machine, Triangle Lat/Low Row Attachment, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Seated Calf Raise Machine, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Lat Pulldown Cable Machine, Lat Pulldown Bar, Tricep Rope Attachment, Leg Extension Machine Show More

Average Exertion

Average Cardio Intensity

This 5 day upper lower split workout focuses on muscle growth through mechancial tension and muscle damage. In order to maximize muscle tension, this workout incorporates lower reps and higher weights. To maximize muscle damage, it also incorporates higher rep ranges that will create more micro tears in your muscle to facilitate growth. With a variety of exercises across the 5 days, this workout will help beginners cover their bases and optimize muscle growth in their early workout stages.

Description

Week 1 Overview

Day 1:

Monday - Upper Body Mechanical Stress Focus

Day 2:

Tuesday - Lower Body Mechanical Stress Focus

Day 3:

Rest

Day 4:

Thursday - Upper Body Muscle Damage Focus A

Day 5:

Friday - Upper Body Muscle Damage Focus B

Day 6:

Saturday - Lower Body Muscle Damage Focus

Day 7:

Rest

Day 1 - Monday - Upper Body Mechanical Stress Focus

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3 sets	5 reps	60s
2.Incline Dumbbell Press	3 sets	6 reps	60s
3.Barbell Rack Pull	3 sets	5 reps	60s
4.Seated Cable Row	3 sets	8-10 reps	60s
5.Standing Barbell Military Press (AKA Overhead Press)	3 sets	6 reps	60s
6.Barbell Shrug	3 sets	6-8 reps	60s
7.Barbell Biceps Curl	3 sets	8-10 reps	60s
8.Barbell Close-Grip Bench Press	3 sets	8-10 reps	60s

Day 2 - Tuesday - Lower Body Mechanical Stress Focus

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	5 reps	60s
2.45 Degree Leg Press	3 sets	6 reps	60s
3.Stiff-Legged Barbell Deadlift	3 sets	8-10 reps	60s
4.Lying Leg Curls	3 sets	10-12 reps	60s
5.Seated Calf Raise Machine	3 sets	10-12 reps	60s

Day 4 - Thursday - Upper Body Muscle Damage Focus A

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	2 sets	5 reps	60s
2.Barbell Bench Press	3 sets	10 reps	60s
3.Cable Iron Cross	4 sets	12-15 reps	60s
4.Bent Over Barbell Row	4 sets	10-12 reps	60s
5.Lat Pulldown	4 sets	12-15 reps	60s
6.Barbell Shrug	4 sets	10-12 reps	60s

Day 5 - Friday - Upper Body Muscle Damage Focus B

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	3 sets	10 reps	60s
2.Seated Dumbbell Shoulder Press	2 sets	12 reps	60s
3.Dumbbell Lateral Raise	4 sets	12-15 reps	60s
4.Face Pull	4 sets	12-15 reps	60s
5.Barbell Biceps Curl	4 sets	10-12 reps	60s
6.Alternating Incline Dumbbell Biceps Curl	4 sets	12-15 reps	60s
7.Rope Cable Triceps Extension	4 sets	10-12 reps	60s
8.High Pulley Overhead Tricep Extension (rope extension)	4 sets	12-15 reps	60s

Day 6 - Saturday - Lower Body Muscle Damage Focus

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	10 reps	60s
2.45 Degree Leg Press	3 sets	12 reps	60s
3.Leg Extensions	4 sets	10-12 reps	60s
4.Lying Leg Curls	4 sets	10-12 reps	60s
5.Seated Calf Raise Machine	3 sets	10-12 reps	60s

Date Created: 4/28/2018, UTC

Last Updated: 10/25/2021, UTC

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