During the bulking season, typically the fall into winter months, weightlifters want to put on mass and build more size. A great way to do that is with a 5-Day Split Routine. The beauty behind this workout style is that you can devote the workout to a single body part. And, there’s a designated arm day! In this article, we’ll look at a Rich-inspired routine and provide 5% Nutrition supplement suggestions along the way!
The 5-Day Split
Rich used a 5-day routine quite a bit. He didn’t believe in overtraining, so he had no problems with the amount of work. If you’re a beginner or coming back from a lay-off, use a 3-day split and work up to this level. Otherwise, have fun with this one!
The Routine
This routine is inspired by Rich. It should be noted that he did not stick to a specific routine for long. He regularly mixed things up, often weekly.
Day 1 - Back
Lat Pulldowns - 5 sets - 25, 20, 15, 12, 10 reps
Close Grip Pulldowns - 5 sets - 25, 20, 15, 12, 10 reps
Wide Grip Pulldowns Behind the Neck - 5 sets - 25, 20, 15, 12, 10 reps
Seated 1-Arm Cable Rows - 5 sets - 25, 20, 15, 12, 10 reps
Wide Grip Seated Cable Rows - 5 sets - 12 reps
Day 2 - Chest
Smith Machine Incline Bench Press - 5 sets - 20, 15, 12, 10, 8 reps
Smith Machine Flat Bench Press - 5 sets - 20, 15, 12, 10, 8 reps
Pec Deck - 5 sets - 20, 15, 12, 10, 8 reps
Cable Crossovers - 5 sets - 15 reps each set
Day 3 - Rest
Day 4 - Shoulders & Traps
Smith Machine Overhead Press - 5 sets - 20, 15, 12, 10, 10 reps
Dumbbell Side Laterals - 5 sets - 25, 20, 15, 12, 10 reps
Dumbbell Rear Laterals - 5 sets - 25, 20, 15, 12, 10 reps
Barbell Shrugs - 6 sets - 25, 20, 15, 12, 10, 8 reps
Day 5 - Legs
Lying Leg Curls - 7 sets - 30, 25, 20, 15, 12, 10, 8 reps
Smith Machine Squats - 5 sets - 25, 20, 15, 12, 10 reps
Leg Extensions - 5 sets - 20 reps each set
Standing Calf Raises - 5 sets - 20, 15, 12, 10, 8 reps
Seated Calf Raises - 5 sets - 20, 15, 12, 10, 8 reps
Day 6 - Arms
Superset # 1
EZ Bar Skullcrushers - 5 sets - 20, 15, 12, 10, 8 reps EZ Drag Curls - 5 sets - 20, 15, 12, 10, 8 reps
Superset # 2
Overhead Triceps Extensions (with Rope attachment) - 5 sets - 20, 15, 12, 10, 8 reps EZ Bar Cable Curls - 5 sets - 20, 15, 12, 10, 8 reps
Superset # 3
Tricep Pressdowns - 5 sets - 20, 15, 12, 10, 8 reps Dumbbell Concentration Curls - 5 sets - 20, 15, 12, 10, 8 reps
Superset # 4
- Smith Machine Close Grip Bench Press - 5 sets - 20, 15, 12, 10, 8 reps
- Hammer Curls - 5 sets - 20, 15, 12, 10, 8 reps
Superset # 5
Reverse Curls - 5 sets - 30, 25, 20, 16, 16 reps
Seated Wrist Curls - 5 sets - 30, 25, 20, 16, 16 reps
Day 7 - Rest
Performance Notes
Concentrate on proper form. Ensure you lift the weight under control, don’t let momentum do the work. Emphasize the negative part of the rep. Regarding tempo, take 2-3 seconds to lift the weight and 4-6 seconds to return to the start position. If you take your sets to failure, you can push past failure with the rest-pause technique.
Don’t Forget 5% Nutrition!
Your workout begins with 1-2 meals several hours before you train. Be sure to include simple carbs and plenty of protein. Then it’s time for your favorite 5% Nutrition pre-workout! How about Full As F*ck stacked with Kill It RTD? Talk about a pre-workout powerhouse! Try adding Core Creatine. Sip a slightly frozen All Day You May while you train, and add Hydrate Sticks to ensure hydration. When you’re done, have a post-workout shake, for example, Shake Time and Real Carbs. Try taking Digestive Defender so your body can utilize all these nutrients. Finally, check out our muscle builders. There’s no reason to wait, stop by 5% Nutrition and stock up today!
