I wrote about a 3 day push/pull routine. Now let’s take a look at how that plan can work for a 5 day split, giving you a better opportunity to make some muscle gains. Mix up your workout with a push/pull routine to keep it fun and fresh!
The benefit of such an approach is that related muscle groups are trained together and then are allowed to rest without having to overlap on another workout. Push focuses on muscles that push or extend– chest, shoulders and triceps. Pull focuses on muscles that pull or bring in – back and biceps. And a leg day allows you to focus hard and heavy on lower body and core.
Be sure to incorporate a warm up, balance work and a cool down with your workout:
5 minutes on the track, the treadmill or any cardio to get your heart going and a light sweat.
Always add an element of balance into your daily workouts.
Balance on right foot for up to 30 seconds, then left. Do this three times.
Foam roll (SMR) and static stretching.
- Plyo pushups 3 sets of 6
- Dumbbell chest press 3 sets of 8
- Dumbbell shrugs 3 sets of 8
- Dumbbell front raises 3 sets of 10
- Dumbbell side raises 3 sets of 10
- Dumbbell tricep kickbacks 3 sets of 10
- Dips 3 sets of 10
- Pull ups 3 sets of 8
- Dumbbell rows 3 sets of 8
- Reverse grip lat pull down 3 sets of 8
- Dumbbell hammer curls 3 sets of 10
- Chin ups 3 sets of 8
Legs & Core Workout:
- Goblet squat 3 sets of 8
- Walking lunge 3 sets of 10 (each side)
- Hip bridges 3 sets of 8 (slow and steady)
- Dumbbell calf raises 3 sets of 15
Core (Repeat 2x):
- 30 second plank hold
- 30 seconds of crunches
- 30 seconds of leg raises
- 30 second v-sit hold
And here’s how to plan it out…
5 Day Push/Pull/Legs Split
Day 1: Push
Day 2: Pull
Day 3: Wednesday: Rest
Day 4: Thursday: Legs & Core
Day 5: Friday: Rest
Day 6: Saturday: Push
Day 7: Sunday: Pull
Day 1: Rest
Day 2: Legs & Core
Day 3: Rest
Day 4: Push
Day 5: Pull
Day 6: Rest
Day 7: Legs & Core
Continue this cycle for 4-6 weeks.