5 Day Maximum Muscle Growth Workout Plan

By Diego Ricuarte

	Advanced (3+ years)
	43 minutes/day \| 5 days/week
	Bodybuilding, Build Muscle, Gain Strength
	Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Pec Fly/Rear Delt Machine, Pull up bar, Row Cable Machine, Triangle Lat/Low Row Attachment, 45 Degree Leg Press Machine, Leg Extension Machine, Abduction/Adduction Machine, Decline Bench, Squat Rack, Lying Leg Curl Machine, Smith Machine Show More

Average Exertion

Average Cardio Intensity

If you’ve read the myworkouts.io Foundational Training Series, you know there are many factors to consider when training for maximum muscle growth. Only the optimal amounts of intensity, volume, frequency, exercise choice, exercise order, exercise technique, periodization, and progressive overload will help you to grow muscle as quickly as possible.
This 5 day workout takes all of those factors into consideration so that you don’t have to worry about whether you are doing what it takes to reach your muscle growth potential! This workout plan is organized into one Push/Pull/Leg cycle, followed by an Upper/Lower cycle, with one rest day for optimal recovery. A wide variety of exercises in combination with the high amount of volume will ensure you’re hitting your main muscle groups in a variety of ways.
From personal experience, I can guarantee that with the right nutrition and sleep, this workout will bring serious results.

FAQ

How much weight should I use?
For each exercise, you want to pick a weight that ensures you reach failure within the rep range indicated. So for the first exercise, pick a weight that you will fail in the 10-12 rep range for the first 2 sets, and within the 8-10 rep range on the last set
How should I perform each exercise?
Regardless of the weight you use or the rep range, you want to make sure you are in complete control of the motion at all times. This means you want to perform each rep smoothly and under control. This is a workout that prioritized muscle growth, not strength, so if this means using a lighter weight than you usually do, so be it!
In general, you want to spend 2-3 seconds in both the concentric and eccentric motion for each repetition.
How Should I Adjust the rep range/weight used over time?
In order to continuously challenge your muscles and periodize your program, you’ll want to change the rep range and intensity in phases:
Phase 1:
Weeks 1 through 4, you’ll perform 10-12 reps per set, with 8-10 reps on the final set for each exercise
Phase 2:
Weeks 5 through 8, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise
Phase 3:
Weeks 9 and 10, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise
Phase 4:
Weeks 11 and 12, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise
Deload Week:
On week 13, you’ll take a rest week. This will give your body a chance to recharge, after which you’ll start again on phase 1!

Description

Week 1 Overview

Day 1:

Push Day

Day 2:

Pull Day

Day 3:

Rest

Day 4:

Leg Day

Day 5:

Upper Body Day

Day 6:

Rest

Day 7:

Lower Body Day

Day 1 - Push Day

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3 sets	10-12 reps	90s
2.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	3 sets	10-12 reps	90s
3.Incline Dumbbell Press	3 sets	10-12 reps	90s
4.Pec Deck See Exercise Notes	3 sets	10-12 reps	60s
5.Dumbbell Lateral Raise See Exercise Notes	3 sets	10-12 reps	60s

Day 2 - Pull Day

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	3 sets	10-12 reps	90s
2.Pull-up See Exercise Notes	3 sets	10-12 reps	90s
3.Barbell Pendlay Row See Exercise Notes	3 sets	10-12 reps	90s
4.Barbell Biceps Curl See Exercise Notes	3 sets	10-12 reps	60s
5.Seated Cable Row See Exercise Notes	3 sets	10-12 reps	60s

Day 4 - Leg Day

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Exercise	Sets	Reps	Rest
1.45 Degree Leg Press See Exercise Notes	3 sets	10-12 reps	90s
2.Barbell Hip Thrust with Bench See Exercise Notes	3 sets	10-12 reps	90s
3.Leg Extensions	3 sets	10-12 reps	60s
4.Thigh Abductor	3 sets	10-12 reps	60s
5.Sled 45 Degree Calf Press See Exercise Notes	3 sets	10-12 reps	60s

Day 5 - Upper Body Day

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Exercise	Sets	Reps	Rest
1.Seated Dumbbell Shoulder Press See Exercise Notes	3 sets	10-12 reps	90s
2.Neutral Grip Chest Supported Dumbbell Row See Exercise Notes	3 sets	10-12 reps	90s
3.Dumbbell Bench Press See Exercise Notes	3 sets	10-12 reps	90s
4.Chin-up See Exercise Notes	3 sets	10-12 reps	90s
5.Decline Crunch See Exercise Notes	3 sets	10-12 reps	60s

Day 7 - Lower Body Day

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	3 sets	10-12 reps	90s
2.Barbell Kneeling Squat See Exercise Notes	3 sets	10-12 reps	90s
3.Barbell Overhead Squat	3 sets	10-12 reps	90s
4.Lying Leg Curls	3 sets	10-12 reps	90s
5.Smith Machine Calf Raise See Exercise Notes	3 sets	10-12 reps	60s

Date Created: 12/5/2018, UTC

Last Updated: 10/27/2021, UTC

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