5 day routeen

[Bevsta123]

hey there, im in need to change my routeen and was wondering if anyone has any recommendations for a 5 day routeen that works well?

iv been lifting for almost 5 months now

thanks guys

[gmantheman]

If you have only been lifting for 5 mths, I wouldn't go with a 5 day routine. I don't think I would ever go with a 5 DAW routine if trying to gain size. Not enough recovery.

[slfmade]

Well it depends. Are you thinking something like 3 days lift/2 days cardio-alternating lift/cardio days. That would be enough rest IMO; however, if you're wanting to just lift for 5 straight days I wouldn't advise that "routine"

[Bevsta123]

yeah, im not really looking for cardio in this routeen, mainly because i am pretty fit cardio wise and i play indoor soccer 2x a week.

[boxa06]

hey there, im in need to change my routeen and was wondering if anyone has any recommendations for a 5 day routeen that works well?

iv been lifting for almost 5 months now

thanks guys

My prefered 5 day routine was back, chest and abs, legs, shoulders and abs, arms, rest,rest. Worked well for me but you can move the rest days and have one in between if you like.

[Bevsta123]

My prefered 5 day routine was back, chest and abs, legs, shoulders and abs, arms, rest,rest. Worked well for me but you can move the rest days and have one in between if you like.

yeah that sounds right,

if its not too much to ask what exercises did you do for each day?

eg;
Chest: Bench, incline, decline etc

[boxa06]

yeah that sounds right,

if its not too much to ask what exercises did you do for each day?

eg;
Chest: Bench, incline, decline etc

Ok now you're asking alot lol I'd always change up what I'd do but something like this..

Back
Pull ups, bb rows, lat pull down, db rows, dead lifts.

Chest
Incline db press, smith machine bb press, dips, flys then abs..

Legs
Squats, leg press, stiff legged dead lifts, hamstring curls, calf raises.

Shoulders
Db press, military press, side lateral raises, reverse flys then abs.

Arms
Close grip bb press, French press, cable tricep extensions, bb curl, seated db curl, cable curl.

I usually go for about 4 sets but I usually change it up big time though. Lots of supersets and drop sets.

[JackSwole]

If you're young and able to sustain, there's really nothing wrong with a five day routine. Alot of vets on here might advise against it due to the increased chance of over training and inducing injury - not to mention it may get in the way of putting on size depending on what you're doing. However, here is something that worked well for me when I was training hard. I got super ripped. All exercises were 3 sets of 5 - 8 reps.

Day 1
Chest/Tri's
- Dumb bell (DB) Bench
- DB incline
- DB decline
- Fly's
- Skull crushers
- Tricep push downs
- Tricep DB extensions

Day 2
Back/ Bi's
- Single armed lawnmower's (that's what I call it) into reverse DB fly's
- Lat pull down's
- Seated Row's
- Straight bar curls
- DB curls
- Cable curls
- Pull-ups/ Chin-ups

Day 3
Legs (I blasted my whole leg - hams, quads, and calves in one day)
- Squat
- DB lung into box jumps
- Leg extension
- Leg curl
- Leg press
- Dead lift
- Front squat
- Calf raise

Day 4
Shoulders
- Seated DB overhead press
- Seated Straight bar overhead press
- Power cleans
- Squat thrusts
- Front and Lateral DB raises

Day 5 was cardio and recovery exercises - mostly stretching
Day 6 was a rest
Day 7 start again

I also did an ab workout just about every day. It really depended on whether or not I felt like it after hitting the gym - most days I did.

[Bevsta123]

If you're young and able to sustain, there's really nothing wrong with a five day routine. Alot of vets on here might advise against it due to the increased chance of over training and inducing injury - not to mention it may get in the way of putting on size depending on what you're doing. However, here is something that worked well for me when I was training hard. I got super ripped. All exercises were 3 sets of 5 - 8 reps.

thanks mate. thats pretty much what i was looking for, yeah im looking to put on mass, would this routeen help or is it more about cutting?

[mirin_serratus]

thanks mate. thats pretty much what i was looking for, yeah im looking to put on mass, would this routeen help or is it more about cutting?

if you're trying to put on mass as a beginner, do a 3 day 5x5 routine, not a bodybuilding split

[JackSwole]

thanks mate. thats pretty much what i was looking for, yeah im looking to put on mass, would this routeen help or is it more about cutting?

Man lifting is one of the best ways to cut up. This helped me to maintain weight, cut up, and get strong. If you're looking to put on mass listen to mirin serratus. Three days a week in the gym doing 5 sets of 5. The thing that worked best for me when bulking was low reps and heavy weight. To cut, you go high reps, lighter weight.

[Bevsta123]

Man lifting is one of the best ways to cut up. This helped me to maintain weight, cut up, and get strong. If you're looking to put on mass listen to mirin serratus. Three days a week in the gym doing 5 sets of 5. The thing that worked best for me when bulking was low reps and heavy weight. To cut, you go high reps, lighter weight.

What would you reccomend be a good routeen of workouts for a 5x5 and how many days a week and what exercises each day do u reccon i should do? cause i really wana change up my routeen for 2012, go more serious and more harder

[JackSwole]

Bro... that's the million dollar question. There are so many different opinions that I'm almost hesitant to answer. I myself do not subscribe to any one opinion either. If you're looking to bulk up and gain strength, I'd go with a power lifting schedule. It's alot to post here, so get on google - or here - and go to town reading. You might have to experiment for a while and go with what works for you.

[Bevsta123]

Bro... that's the million dollar question. There are so many different opinions that I'm almost hesitant to answer. I myself do not subscribe to any one opinion either. If you're looking to bulk up and gain strength, I'd go with a power lifting schedule. It's alot to post here, so get on google - or here - and go to town reading. You might have to experiment for a while and go with what works for you.

haha yeah iv understood that, was just wondering cause mirin reccons do a 3 day and was curious on what i should do for each day

[gmantheman]

There are many options. On of my fav 3xper week programs is the Texas Method.
I gained some size and strength on that routine. I will go back to that routine after I do
a few more months of the 5/3/1 routine

[tall76]

Bulking- 3x per week. Big compound movements- heavy weight/ lower reps

[mirin_serratus]

haha yeah iv understood that, was just wondering cause mirin reccons do a 3 day and was curious on what i should do for each day

at 5 months in i'd recommend a beginner routine like starting strength or stronglifts 5x5, you will make huge gains. when you start to stall take a few weeks off with lighter weights and start it again or switch to an intermediate 5x5 like madcows. if you eat enough you can put on 50lbs and hit 200+ bench, 300 squat, and 300+ deadlift within a year EASILY

oh yeah google them they have spreadsheets with exactly what you need to do.

[Bevsta123]

at 5 months in i'd recommend a beginner routine like starting strength or stronglifts 5x5, you will make huge gains. when you start to stall take a few weeks off with lighter weights and start it again or switch to an intermediate 5x5 like madcows. if you eat enough you can put on 50lbs and hit 200+ bench, 300 squat, and 300+ deadlift within a year EASILY

oh yeah google them they have spreadsheets with exactly what you need to do.

yeah thanks for that, iv just spent some time on google looking for them spreadsheets you were talking bout and i havent come across them, would you be able to link me to your source? (i havent done a proper search being tied up with Christmas stuff)

ps, Merry Christmas you guys hope you have a good day with your family's

Edit,
I found the spreadsheet I think you were talking bout but the way it's described is kinda confusing me would someone be able to "dumb" it down for me? Would be muchly appreciated.

http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

also with the spreadsheet that you download is it possible to change the weight calculations to kg or do i have to do it as lb's?