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Maximize Muscle Potential 5 Day Workout

By Alain Gonzalez

Experience
Beginner (1-2 years)
Time
63 minutes/day | 5 days/week
Good for
Build Muscle
Equipment
Barbell, Cable, Dumbbell, Machine,
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

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. 

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Monday - Upper Body Mechanical Stress Focus

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press▶
2. Incline Dumbbell Press
3 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Rack Pull demonstrationPlay Rack Pull demonstration
3. Rack Pull
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row▶
4. Seated Cable Row
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
5. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
6. Barbell Shrug
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
7. Barbell Biceps Curl
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
8. Close-Grip Bench Press
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Lower Body Mechanical Stress Focus

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Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
3 sets, 5 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2. 45 Degree Leg Press
3 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3. Stiff-Legged Barbell Deadlift
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4. Lying Leg Curls
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
5. Seated Calf Raise Machine
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Thursday - Upper Body Muscle Damage Focus A

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
2 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2. Barbell Bench Press
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Cable Iron Cross demonstrationPlay Cable Iron Cross demonstration
3. Cable Iron Cross
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4. Bent Over Barbell Row
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
5. Lat Pulldown
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
6. Barbell Shrug
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Friday - Upper Body Muscle Damage Focus B

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Standing Barbell Military Press (AKA Overhead Press)▶
1. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
2. Seated Dumbbell Shoulder Press
2 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
3. Dumbbell Lateral Raise
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
4. Face Pull
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
5. Barbell Biceps Curl
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
6. Alternating Incline Dumbbell Biceps Curl
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
7. Rope Tricep Extension
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
High Pulley Overhead Tricep Extension (rope extension) demonstrationPlay High Pulley Overhead Tricep Extension (rope extension) demonstration
8. High Pulley Overhead Tricep Extension (rope extension)
4 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Saturday - Lower Body Muscle Damage Focus

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Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2. 45 Degree Leg Press
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3. Leg Extensions
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4. Lying Leg Curls
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
5. Seated Calf Raise Machine
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/28/2018, UTC


Last Updated: 6/4/2021, UTC

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