Workout routine for muscle gain with 5 sessions per week

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-08-13

Target of the workouts: mass gain

Objectives of the workouts:

1. Increasing muscle strength and volume
2. Targeted work on muscle groups
3. Creating conditions for quick recovery

Methods of execution: separately

Duration: approximately 2 months.

Difficulty: (average)

Most trainers recommend training 3 times a week. And they are right )) But it's not that 3 times is the most effective option. It's just easier to protect yourself or your trainees from overtraining.

However, it is possible to train almost every day. The approach to structuring workouts with such frequent training should be slightly different. The load in each workout is more targeted. This means working on one or two muscle groups. This principle is not entirely suitable for beginners. They would be better off spreading their efforts across a larger number of muscles in one workout for the first while. Therefore, this plan is more suited for guys who have at least 2-3 months of training experience behind them.

I also want to mention that if you work a lot, aren't getting enough sleep, and so on, it's better to try a similar program with 3 sessions a week. With this program, you need to rest constantly and adequately.

Thus, each muscle group is worked on once a week, but quite thoroughly. The second and fourth workouts are more challenging, as exercises for these body parts tend to be more energy-consuming.

Next to each exercise is the approximate number of sets (including warm-up) and repetitions. These workouts should not take you more than 1 hour and 30 minutes. On average, around 1 hour and 10 minutes. Choose the number of repetitions that suits you. But no more than 15-20. And not less than 10 in auxiliary exercises and 4-6 in basic exercises.

The workouts are arranged in such a way that the fatigue from "yesterday's" muscles does not interfere with training "today's" muscles. Thus, after shoulders, you do legs, giving shoulders a rest before the arm workout. After chest, you do back so that the tired chest does not impede fully loading the shoulders in the third workout. Shoulders, in turn, give a rest day between back and legs since squats and deadlifts engage almost the same muscles.

This way, you train every weekday, working on all the muscles of your body and having enough time to recover. I have already tested this plan on several individuals, and the results have been only positive.

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