🔥 5 Day Training Split 👇
✅ For the more advanced lifter that is able to recover just as hard as they train. Accumulating more volume means you need to recover in the kitchen & in the evening
The main focus around your PPL is maximizing your compound lifts. Those are what your program should be centered around.
For your upper/lower days, you get a chance to work on lagging parts to help your main lifts along with maximizing your gains.
🚨 UPPER WORKOUT PLAN
✅ How the plan works
To add as much lean muscle mass as possible over the next 5 days, while also stripping off body fat, it’s important you follow this training plan as closely as possible. It’s been designed to tax your major muscle groups, especially your chest and back, to radically transform how you look shirtless.
The four-week plan is made up of four sessions a week, which you will ideally do on a Monday, Wednesday, Friday and Saturday.
The Monday session targets your chest and back; the Wednesday one your legs and shoulders; the Friday session your chest and triceps; and the Saturday one your back and biceps.
🚨 LEG DAY TUTORIAL
This means you’ll work your major upper-body muscles either directly or indirectly twice a week, and it’s this big increase in training volume that will stimulate these muscles into growing bigger quickly.
Each workout is made up of five moves. The first two moves form a superset and the final three moves make up a tri-set. This approach increases the amount of time per session you are working rather than resting, which will not only keep your muscles stimulated for longer but also keep your heart rate high to increase the rate of fat burn.
✅ Tempo training
To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise. The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top.
The accumulated time under tension increases your heart rate to burn body fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles – not momentum – do the work, and move through a full range of motion.
✅ If you are looking for a new leg day to try, give this one a go!
You start out with 2 heavy movements from the squat and deadlift, and the reps on each set increase as you go on to other exercises, as you go towards lunges and hamstring curls, where you’ll work in the 8-10 and 10-12 rep range. Also, we’ll throw in some calf exercises too to hit both the gastrocnemius and the soleus.