Maximize Muscle Potential 5 Day Workout

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

5 days

Time

63 minutes

Genders

Male

Goals

Build Muscle (Male)

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

Source

myworkouts

Equipment

Barbell, Cable, Dumbbell, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Beginner (1-2 years)

Time

63 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)

Description

Equipment

Barbell, Cable, Dumbbell, Machine

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout 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

Week 1

Monday - Upper Body Mechanical Stress Focus

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	5 reps	60s
2. Incline Dumbbell Press ▶	3 sets	6 reps	60s
3. Rack Pull Rack Pulls For Lower Back Strength \| Complete Back Training by Terron Beckham	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 Barbell Shrugs by Avid Fitness	3 sets	6 - 8 reps	60s
7. Barbell Biceps Curl ▶	3 sets	8 - 10 reps	60s
8. Close-Grip Bench Press ▶	3 sets	8 - 10 reps	60s

Tuesday - Lower Body Mechanical Stress Focus

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	5 reps	60s
2. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	6 reps	60s
3. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	3 sets	8 - 10 reps	60s
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	10 - 12 reps	60s
5. Seated Calf Raise Machine ▶	3 sets	10 - 12 reps	60s

Thursday - Upper Body Muscle Damage Focus A

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	2 sets	5 reps	60s
2. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	10 reps	60s
3. Cable Iron Cross ▶	4 sets	12 - 15 reps	60s
4. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	10 - 12 reps	60s
5. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	4 sets	12 - 15 reps	60s
6. Barbell Shrug Barbell Shrugs by Avid Fitness	4 sets	10 - 12 reps	60s

Friday - Upper Body Muscle Damage Focus B

Scroll to top

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 BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4 sets	12 - 15 reps	60s
7. Rope Tricep Extension Cable rope tricep extension by Wellman Wellness Training	4 sets	10 - 12 reps	60s
8. High Pulley Overhead Tricep Extension (rope extension) ▶	4 sets	12 - 15 reps	60s

Saturday - Lower Body Muscle Damage Focus

Scroll to top

Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	10 reps	60s
2. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	12 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	4 sets	10 - 12 reps	60s
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	4 sets	10 - 12 reps	60s
5. Seated Calf Raise Machine ▶	3 sets	10 - 12 reps	60s

Maximize Muscle Potential 5 Day Workout

Workout Overview

Week 1

Week 1

Monday - Upper Body Mechanical Stress Focus

Tuesday - Lower Body Mechanical Stress Focus

Thursday - Upper Body Muscle Damage Focus A

Friday - Upper Body Muscle Damage Focus B

Saturday - Lower Body Muscle Damage Focus

Similar Workouts

More Workouts by mywrkouts.com

Similiar split workouts

Workouts with similar equipment

5 day workouts that are 63 minutes

Workouts with similar exertion and cardio intensity