Just like any other discipline, there comes a time when one needs to focus on the fine details of the craft. As an example, let’s look at a soccer players (football for the UK peeps). There comes a time when games of scrimmage just aren’t enough to develop your skills. You need to break it down, and drill techniques repetition after repetition. If you want to work on your shot, you shoot at the goal, with specific targets many...many times. Then there are different ways to shoot a ball, so you drill each many...many times. Get where I’m going? There comes a time when just doing functional training isn’t enough. You need to take the time and spend it on the little things.
This 5 day split will give you the time to do that.
Here’s my reco on how to split up your work:
Day 1: Chest
Day 2: Back
Day 3: Legs
Day 4: Shoulders/ Abs
Day 5: Arms/ Abs
Day 6: Off
Day 7: Off
This is a fairly straight forward way to focus on your muscles. The structure of the workout should remain the same, with your heavy movements at the beginning and your isolated movements as a follow up. So, as an example, here are the main heavy exercises for each day (compound exercises):
Day 1: Bench press
Day 2: Barbell Row/ Wide Grip Pullups
Day 3: Squats
Day 4: Military Press
Day 5: Close Grip Bench Press/ Barbell Curl
The isolation exercises I mentioned earlier would follow and would be simple to prioritize as the full workout is based on one major muscle group. I really stress working all areas of the muscle group and take the approach of training the muscle from different angles.
I hope this week’s articles helped you out. Make sure to share this series of blogs with a friend who would benefit from it!