I would do those closer to the beginning of the workout since they're a compound movement. If you want to add in cardio, keep it low intensity. It basically copied PHAT training, except made it bad. This workout’s foundation is similar to Jim Wendler’s popular 5/3/1 system, but you’ll note a few significant changes. What is the best 5-day workout split? Five day splits are among one of the most common splits used among bodybuilders these days. One is to mix upper and lower movements into one session and another is the opposite - to do an upper/lower split. Yes, this program is an excellent option to help you build lean muscle. Building mass has NOTHING to do with working out at ALL. Thanks! Build muscle and strength with this workout program that combines two strength based weekly workouts with three hypertrophy size building weekly workouts. now i start this and this feel great..can u advice me after 10 weeks wt is the best next schedule, 4 You often hear that 3-5 days per week in the gym will help you achieve any of your goals. Keep cardio minimal on this program. Therefore it is crucial to train it first in the beginning of each week to ensure that the workout is done while the body is still fresh. Join 500,000+ newsletter subscribers! Every other lift vary the sets from 12, 10, 8 to 3x12 to 3x8. For example, instead of using rest-pause for squat, you can choose to do heavy eccentrics, where you set the weight of the bar at roughly 110% 1RM and lower it over a certain period of time. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Thanks! } workout correctly the first time, every time. BodyFit is your solution to all things fitness. Hi, is this routine help's burning fat besides gaining muscles ? Studies show that muscle protein synthesis (MPS) is elevated 2-3 days after training a specific muscle group. Hi Josh, The best leg exercises are those that at the same time engage the gluteal muscles to work. I'm 27 5'9 197 lbs. I almost completed 1 year in gym and my muscles are not growing anymore This is especially important for new trainees because their bodies are not primed to be able to work at a high intensity five days in a row yet. Can i do this straight Monday to Friday? } This workout is intense and hard on the body. Would it be a bad thing to do my Deadlifts after Squats and then do Hack Squats or should I stick to this strict program? var emailAddress = frm.Email.value; Trainees who will benefit the least from this kind of training will be those whose aim is only to gain strength, such as the powerlifters. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course. The goal rep range is 4-6. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. if (emailAddress == '' || emailAddress.indexOf('@') == -1) {