5 Day Bodybuilding Split
Build The Muscular Physique You Never Thought Possible In Only 12 Weeks!
PURE MUSCLE GAIN WORKOUTS - INTRODUCING BURN SETS!
Building MUSCLE comes down to discipline, eating right and training HARD and over the next 12 weeks you are going to transform your body with high volume bodybuilding splits that were created with my own special twist to push you further in your training than you ever thought possible!
If you are a BEGINNER you need to understand that the BURN SETS are going to fatigue your muscles VERY quickly. You might find yourself having to drop the weight quite a bit, even during your sets, in order to complete your rep ranges. That is ok. Remember, when building muscle it doesn't matter how much weight you lift, what matters is that you lift as much as you can for each rep range.
Once the 12 WEEKS ARE OVER, make sure you have a DELOAD WEEK. During this week, you will follow the workout schedule for MONTH 1, but you are going to drastically reduce your weights on every lift by 50 - 60%. A deload week is used to give your body a rest so that it can recover, but you do not completely skip out on training. As soon as the DELOAD WEEK IS OVER, you can choose to CONTINUE to train with the MONTH 3 SCHEDULE for another FOUR - FIVE WEEKS before you need to DELOAD AGAIN. Continue this process for as long as you are using this program and seeing continuous gains! (This means once you complete MONTH 3, you continue to repeat MONTH 3 deloading every sixth week until you decide to change your program.)
Train hard and remember if you ever have any questions you can always comment on the workouts or post in the FORUMS!
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Is there a reason why the calendar wont download?
@che5 hey Che! The calendar downloads for me no problem at all - what browser are you using?
Anyone know how to get the video on workout 3 to load.
@ajpharris hey Anthony! Thanks for posting about the video, doesn't look like it's working for me either - I'll get my team to fix it ASAP!
Hey Scott quick question. I am 6ft 230 slightly toned. Will this workout help give me more definition.
@che5 hey Che! Getting more definition is mostly going to come down to your diet. If you want to have more definition, then you need to be leaner and if you want to be leaner, then you need to be in a calorie deficit. Are you using the meal planner here on the website?
The first 3 videos aren’t loading for me
@sonebone_5874 hey Evangelo! We had an SSL issue that might have been preventing the videos from playing - they should be working now!
Hey there Scott! I was wondering if this 5 days a week program will give me a body like a mix of Justin Bieber and Brad Pitt from Fight Club? I am 5'11, 175lbs with a slim build. I don't want to increase my mass too much. Just enough where the pecs, biceps, and abs really pop! Body fat is 12.9%.
I do cardio (basketball) 3x a week, M W F. Total calories burned from that are 1,000+. Should I decrease the amount of cardio I output on those days?
Also, are these burn sets required to achieve your ultimate goal or can you just do 1 set, then take a 30 second break and then do the next one?
@justin_bieber hey man! I wouldn't say this will give you physique exactly like that - it will give you the best physique you can build though! Probably even better than what you're aiming for! You can definitely keep doing your cardio, that will help you stay lean. Just make sure that your calories are high enough to compensate for the cardio - either just about maintenance or just below depending on if your main goal right now is building more muscle or getting close to 10% body fat.
The burn sets are the point of this program, so I would definitely keep them in there man! You can obviously have a short break between the burn sets while you adjust the weight or grab lighter dumbbells, but try to keep it to around 10 - 15 seconds max!
Hi Scott, Love your videos as always! I'm new on here and I'm looking for some advice. I currently train 5 days a week, so this 5-day bodybuilding split sounds great for me. The question I have though is I always thought to gain maximum growth you had to train each muscle group twice a week? Let me know your thoughts :)
@harryhooper burns so good! Always aim to increase the weight whenever you can! Week to week! Either increase the weight or your reps - for example, if you hit 10 reps with a certain weight this week, increase the weight next week. Then if you only hit 8 reps next week, use that same weight until you can get 10 reps!
@scott_herman Roger 🫡 just started my second week and I can already feel the burn 💪 Also, I was wondering when would you recommend I start increasing the weight on these exercises?
@harryhooper hey Harry! Welcome to the site! It's definitely true that more frequency can be beneficial for a lot of people. Personally, I've tried all sorts of training splits over the years and this is what has always worked best for me. Drop sets are key for me to grow and look my best! Plus these workouts are so intense you will probably be sore for a week after doing them haha! Highly recommend giving it a try and seeing how it works for you!
Still not grasping the burnout concept. Every working set I do requires a 3 set burnout?
10 reps burnout
10 reps burnout
10 reps burnout
Working set 1
10 reps burnout
etc?
Is this right?
@dgary my pleasure! Are you still using this program? Or have you moved onto one of the others?
@scott_herman. Yes it does. Thanks a ton.
@dgary hey Dalton! So basically each set works out to be 3 sets total. So it looks like this...
DB Bench Press Set 1 = 100lbs x 8
Burn = 70lbs x 8
Burn = 40lbs x 8
That completes ONE set.
Does that make more sense?
Currently I am training 6 days a week and sometimes twice a day hitting all body parts 2 times per week, based on this schedule and correct me if I'm wrong here, it seems I would only be training 5 days a week and only hitting each muscle group once per week! Is this correct and if so how is hitting each muscle group once per week suppose to allow me to grow and gain as your programs claim. Just a little perplexed, I've been out of the lifting world for a long time and need some clarification here please.
@rwc22 hey Robert! Yes you're right, this is 5 days per week and you'll be training everything once per week. That doesn't mean you won't grow. Twice per week is great to get more frequency, but it's not absolutely essential for growth. The main driver is total volume. As you can see from this program, you're still getting a high amount of volume for each muscle group. That's what is going to help facilitate growth. For you, if you've been training everything twice a week for a long time, this kind of switch-up might be just what you need to push past some plateaus!
@blritw08809 hey Isaiah! Sure do! Check out my home program man! https://muscularstrength.com/program/12-week-home-program
Hey Scott, Can I do these workouts like 3 day-week plan? For example, do 3 of them in a week (every other day, take rest on weekends), and continue the remaining 2 in the next week?
@mehdiriahi hey Mehdi! You could do that, yes. Although if you're only training three days per week then you might be better suited to do PPL?