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ADVANCED MUSCLE GAIN (5 DAYS)
Avanzado

ADVANCED MUSCLE GAIN (5 DAYS)

About this plan

A 5-day workout split is very common for bodybuilders and gym-goers who have been training for a long time and are looking to gain more muscle. If that's you, this workout is ideal. This workout prioritizes the upper body without neglecting the importance of legs in balancing a 'perfect' physique.

Mon

Día 1: Piernas

Barbell Full Squat

Barbell Full Squat

5 SETS • 3 REPS•Glúteos, Cuádriceps
Sled 45° Leg Press

Sled 45° Leg Press

4 SETS • 10 REPS•Glúteos, Cuádriceps
Lever Seated Leg Curl

Lever Seated Leg Curl

4 SETS • 10 REPS•Isquiotibiales
Lever Leg Extension

Lever Leg Extension

4 SETS • 12 REPS•Cuádriceps
Lever Standing Calf Raise

Lever Standing Calf Raise

4 SETS • 15 REPS•Pantorrillas
Tue

Día 2: Pecho

Barbell Incline Bench Press

Barbell Incline Bench Press

4 SETS • 12 REPS•Pecho
Dumbbell Bench Press

Dumbbell Bench Press

4 SETS • 10 REPS•Pecho
Dumbbell Fly

Dumbbell Fly

4 SETS • 10 REPS•Pecho
Lever Pec Deck Fly

Lever Pec Deck Fly

4 SETS • 10 REPS•Pecho
Dumbbell Straight Arm Pullover

Dumbbell Straight Arm Pullover

4 SETS • 12 REPS•Pecho
Wed

Día 3: Espalda

Wide Grip Pull-Up

Wide Grip Pull-Up

5 SETS • 3 REPS•Espalda
Barbell Bent Over Row

Barbell Bent Over Row

4 SETS • 8 REPS•Espalda
Cable Standing Rear Delt Row with rope

Cable Standing Rear Delt Row with rope

4 SETS • 8 REPS•Hombros
Barbell Shrug

Barbell Shrug

3 SETS • 12 REPS•Espalda, Trapecios
Cable Seated High Row V bar

Cable Seated High Row V bar

3 SETS • 12 REPS•Espalda
Fri

Día 5: Hombros

Barbell Standing Close Grip Military Press

Barbell Standing Close Grip Military Press

5 SETS • 3 REPS•Hombros
Dumbbell Arnold Press

Dumbbell Arnold Press

4 SETS • 10 REPS•Hombros
Dumbbell Lateral Raise

Dumbbell Lateral Raise

4 SETS • 8 REPS•Hombros
Dumbbell Standing Alternate Vertical Front Raises

Dumbbell Standing Alternate Vertical Front Raises

3 SETS • 12 REPS•Hombros
Cable Seated Rear Lateral Raise

Cable Seated Rear Lateral Raise

3 SETS • 12 REPS•Hombros
Sat

Día 6: Brazos

Barbell Preacher Curl

Barbell Preacher Curl

5 SETS • 3 REPS•Antebrazos, Bíceps, Braquial
Barbell Lying Triceps Extension

Barbell Lying Triceps Extension

4 SETS • 10 REPS•Tríceps
Dumbbell Hammer Curl

Dumbbell Hammer Curl

4 SETS • 10 REPS•Antebrazos, Bíceps, Braquial
Triceps Dip

Triceps Dip

3 SETS • 12 REPS•Tríceps
Barbell Curl

Barbell Curl

3 SETS • 12 REPS•Bíceps