5 day workout plan for cutting

Strength training involves a series of exercises that results in muscle building. 5b Leg press superset 5c 20.

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Back Biceps and Glutes.

. To achieve the maximum gain training one large and one small muscle group per day can be helpful. 5a Quad extension superset 5b 20. Barbell Squats 3 x 6 reps.

Strength Training While Cutting. Dumbbell Rear Delt Fly 3 x 6 reps. This is going to be a 5-day workout routine.

Repetition timing is 4-1-4 on main exercises and 1-1-1 on Tri-Set exercises. Youll be working out 5 days each week and have 2 rest days. The 20 minutes will consist of high intensity intervals.

Each day ends with round of cardio to disperse blood flow and help bring your body back to normal. Cable Crossovers 3 sets of 15 reps. Shoulder Arms Day 5.

Plan a 12-week cutting cycle. Now its time to put it all together and create a workout plan that helps you build muscle mass and gain strength. 2 sets of 4-6 reps as heavy as you can.

5 Day Split Example 1. Shoulders and Light Back. This workout is designed to have you hitting the gym Monday - Friday with Saturday and Sunday as your rest days.

Incline dumbbell flyes 4 sets of 12 reps. 30 minutes steady state cardio. Back and Light Quads.

You can make some fantastic changes to your body in just 5-days. 2 sets of 4-6 reps. Repeat this 5-day workout plan for women to maximize results.

A sample workout schedule will look something like this. Some of you may prefer to not take two days off in a row. Day 7 Off.

Decline hammer strength machine 3 sets of 12 reps. When cutting you want to target specific muscle groups as well as general muscle groups for the best results. 5c Bodyweight walking lunges.

This training method aims to maximize work on a specific muscle group during a training session while giving it enough time to recover before the next session typically the following week. Here is our take on an optimized 5-day workout routine. A 5 day split is a workout routine where you split your weekly training into 5 days typically splitting each workout session into a different muscle group.

Day 4 Workout D. 45 seconds rest between sets unless indicated. Pec Deck 3 sets of 15 reps.

5-Day Compound Workout Routine To Build Muscle Mass. Day 5 Workout E. Chest Triceps and Calves.

My go-to splits are either a 4-day upper lower upper lower split or a 5-day split that has a lifter training most muscle groups at least twice per week. Dumbbell Shoulder Press 4 x 6 reps. DIFFERENT WAYS TO STRUCTURE 5 DAY WORKOUT SPLITS.

3 Barbell back squat. Rope crunch crossover crunch and hip thrusts. Day 1 Workout A.

The main goal of the entire gym workout is to increase muscle mass with optimal rest time without the need for a personal trainer. 2 Barbell front squat. 2 sets of 4-6 as heavy as you can.

First two sets on each body part is a warm up set indicated by are warmup sets. 16-20 8-10 steps with each leg 4. Incline dumbbell press 4 sets of 8 to 10 reps.

Now the above split is the standard 5 day workout split but there are other ways to create a 5 day workout routine. Barbell Military Press -4 x 6 reps. Weve given you the tools here to get started on an incredible journey of fat loss.

Day 3 Workout C. We suggest using this plan for 6-8 weeks in total for best results. Dumbbell Side Laterals 4 x 6 reps.

Over a 5-day period we focus on one main body part per day while still engaging the other areas at the same time. For example with a pushpulllegs split youre training all of the upper body pushing muscles chest shoulders triceps and pulling muscles backbicepsrear delts in their own individual workouts. Mens 5 Day Workout Routine Schedule.

Day 2 Workout B. 2 sets of 4-6 as heavy as you can. 5 Day Split Workout Example 2.

Back And Triceps Cable Rows. But with a typical 5-day split you often have schedules like chest on Monday shoulders on Tuesday bicepstriceps on Wednesday. Plate Front Raises 3 x 6 reps.

Day 6 Off. 2 sets of 4-6 reps as heavy as you can. If you feel like you need a rest day during the week you can workout Monday-Wednesday have a rest day on Thursday workout Friday and Saturday and take your final rest day on Sunday.

For instance a squat with a knee lift and squat jumps can help improve mobility and speed. Here are a few examples of different ways that you can create a 5 day workout split. 4 Dumbbell Bulgarian split squat.

This doesnt fit everyones schedule so just try to take two rest days out of a 7-day period. Ad Reach Your Fitness Goals See Great Results From Home With DCs Elite Personal Trainers. 40 20 steps each leg 2.

I suggest most lifters choose a 4-5 day workout split when cutting. 10-second sprints followed by 10 seconds of jogging. Flat bench barbells 4 sets of 8 to 10 reps.

Back Biceps and Hamstrings. Youll start at just 20 minutes of cardiosolo sessions or after weight training five days a week. 20-15 reps on each set for abs.

But to truly get where you need to be you might need longer.

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