Split training plan - 5x / week

Split training plan - 5x / week

Workout plan divided by muscle groups with 5 weekly workouts

Workout plan to gain muscle mass in conjunction with a diet hypercaloric.

Each muscle will be trained once a week.

Training A - Legs

Training B - Chest

Workout C - Back

Workout D - Shoulders

Workout E - Arms and Abs

  • The ideal is to take a break in the middle of the week, for example: ABC rest DE.
  • Rest between 60 to 90 seconds between sets on the first exercise of each workout.
  • 60-second rest between each set on the other exercises.
  • The plan must be done for 12 weeks.
  • You should increase loads whenever possible.
  • It is essential a good diet to have good results.

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