Anyone train 5 days per week?!?

[Kauto_star]

If so ; just out of interest ; what does your routine look like?!?

How many sets do you tend to do per day?!?

Thanks!?!

 

[gstracer]

I train 6 days a week I've been doing it for years and my body responds to it so I'm not overtraining. I get plenty of clean caps to help me recover. but I do Friday thru wensday and Thursday is an off day then. but my 6th days is just traps,calves,and abs so it's not a real intensive day. here is my routine from my coach if you wanna try it out this is mDe for me and my lagging bodyparts but is still a great routine!!

Legs
Lying hamstring curls- 5 sets of 12-15 reps
Romanian deadlifts- 3 sets of 12-15 reps
Squats- 4 sets of 8-10 reps
Leg press- 4 sets of 20-25 reps
Single leg leg press- 3 sets of 15 reps done continuous without break, so you just keep alternating legs.
Lex extensions- 5 sets of 20-25 reps


Chest
Incline Barbell press- 4 sets of 10-12 reps
Hammer strength Incline- 4 sets of 8-10 reps
Incline dumbbell flys- 4 sets of 12-15 reps
Cable crossovers- 4 sets of 12-15 reps
Standing cable curls- 3 sets of 20 reps with 30 sec break in between sets

Back
Lat pull downs to the front- 4 sets of 12-15 reps
underhand barbell rows 4 sets of 8-10 reps
1 arm dumbbell rows- 3 sets of 8-10 reps
Underhand pull downs- 3 sets of 12-15 reps
Seated pulley rows with v grip- 3 sets of 15 reps

Shoulders
Seated DB lateral raise- 4 sets of 10-12 reps
Seated DB press- 4 sets of 8-10 reps
Cable side lateral raise (very light) 4 sets of 20-25 reps
Reverse pec deck- 4 sets of 15-20 reps

Arms
Strait bar pushdowns- 3 sets of 15-20 reps
Overhead dumbbell extensions- 3 sets of 8-10 reps
Rope pushdowns- 3 sets of 20-25 reps
Single arm reverse grip pushdowns- 3 sets of 20 reps
Alternating dumbbell curls- 3 sets of 10-12 reps
Concentration curls- 3 sets of 15-20 reps
Hammer curls- 3 sets of 10-12 reps
21’s with a strait bar 3 sets

Make sure you still train your abs once a week and calves hard twice a week

Donkey calve raises- 3 sets of 12-15 reps
Seated calve raises – 3 sets of 12-15 reps
Standing calve raises- 3 sets of 25-30 reps

 

[Sepjuice1]

I do layne norton's hypertrophy workout. IMO its works really well. check it out.


Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com

 

[epoxy]

Used to. I simply grow better on a M/W/F schedule so I've stuck to it.

 

[ingvar]

I train 5 days per week. This is how my current routine looks like:

Monday (chest):

bench press: 3 x 6
incline db bench press: 3 x 6

Tuesday (back & grip):

rack-pulls (from mid-shin): 1 x 5
weighted pull-ups: 3 x 6
bent-over row: 3 x 6
Captain's of Crush grippers: 2 sets
two-hand plates pinch: 2 sets

Wednesday (off)

Thursday (shoulders & traps):

seated dumbell press: 3 x 6
heavy cheating laterals: 3 x 6
side-lying rear delt laterals 2 x 12-15
barbell shrugs: 2 x 6-8

Friday (triceps, legs & abs):

close-grip bench press: 3 x 6
weighted dips: 3 x 10
sumo squat: 3 x 6
reverse crunches on incline board: 2 sets
Yanda sit-ups: 2 sets

Saturday (biceps & forearms):

weighted close-grip chin-ups: 2 x 6
e-z bar curl: 3 x 6
Captain's of Crush grippers: 2 sets
two-hand plates pinch: 2 sets

Sunday (off)

(I train in my home gym with only a basic equipment, and I have pretty damaged knees, that's why I use such a small volume on the legs)

 

[Ehren]

I've been training 6 days a week each bodypart 2 x a week, but today it hit me and I need a day off.

Sets per day? Maybe about 20 or so for all bodyparts that day. But only 4-6 sets to failure. The last set of each exercise. Or I can't recover.

Usually it's great, and I feel good about getting into the gym almost every day. Hypertrophy training when on. When off AAS, 3 days a week heavy and shorter, fewer sets.

All workouts, Last 1 set of each exercise to failure.

Day one:
Legs; (Bad knees, but I try) Warmup/stretch
Hack squats 4 sets 10-15 reps
Leg Press or Squats: 4 sets 10-15 reps
Ham curls: 8 sets of 15-20. (Higher reps the better for me)
Seated Calf Raises or Standing: 5-8 sets, 8-15 reps. Or as many sets as it takes to get calves as pumped as possible.

Day two:
Chest/Tris/Shoulders (working on bringing up Tris and upper chest)
Straight armed dips, heavy. 3 sets 8-12 reps
High incline Dumbell press, heavy: 3 sets 6-8 reps.
Triceps:
Rope pushdowns: 3 sets 8-12 reps
Seated machine triceps pushdown (like reverse machine curls): 3 sets 8-12 reps
Overhead dumbell extensions, single or double arms, 3 sets-6-12 reps
Shoulders:
Straight armed Laterals: 8 Sets 8-12
Rear laterals: 4 sets 8-12


Day 3: Back/Biceps
Rope pushdowns, straight arms. 4 sets 8-12
Dumbell or barbell rows 3 sets 8-12 OR Deadlifts 4 sets 8-12
Seated pulley rows 3 sets 8-12 OR Straight Leg Deads 3 sets 8-12
Bis:
Straight barbell curls 4 sets 5-8 reps
Hammer curls 4 sets 5-8 reps
Concentration Curls:4 sets 5-8 reps

Abs Every other workout 6 sets of 12-15 various movements. Hanging, lying, etc.

Day4: OFF

Day 5 Workout, day one: Medium weights, not to failure
Day6: Workout day 2 Medium weights not to failure
Day 7 Off

 

[triathloncoach]

Yikes! Some of you guys must be taking performance enhancing supplements!

Or you would be prostrate on the ground crying for you mommies.

 

[Ashop]

If so ; just out of interest ; what does your routine look like?!?

How many sets do you tend to do per day?!?

Thanks!?!

I train pretty much by instinct now. I like to train bodyparts only once every 6-7 days. I feel and grow better with more recovery time.

 

[nlep1029]

Day 1 - legs
Day 2 - arms
Day 3 - off
Day 4 - Shoulders
Day 5 - Back
Day 6 - Chest
Day 7- off

 

[Sylva]

day 1 - chest
day 2 - back
day 3 - off
day 4 - shoulders
day 5 - arms
day 6 - legs
day 7 - off

 

[BabyBeast05]

I just started this:

Mon- chest/biceps/calves
Tues- off
Wed- hams/quad touch up/ calves
Thur- shoulders/triceps
Fri- off
Sat- quads/ham touch up/calves
Sun- back

My legs are my weak point so I'm trying something different to improve them

 

[musclehead33]

I just started this:

Mon- chest/biceps/calves
Tues- off
Wed- hams/quad touch up/ calves
Thur- shoulders/triceps
Fri- off
Sat- quads/ham touch up/calves
Sun- back

My legs are my weak point so I'm trying something different to improve them

this is pretty similar to my routine.

 

[Angelsnow]

mon - chest + abs 12-16 sets
tues - back 16-20 sets
wed - legs + abs 14-16 sets
thur - off
friday -shoulders+traps 14-16 sets
sat -arms 18-20 sets
sun - off
2-3 times per week cardio 20 min

 

[Big_Duke]

This is my current split...

Day 1- Chest / Triceps
Day 2- Back / Biceps
Day 3- Shoulders
Day 4- Legs
Day 5- Off
Day 6- Chest / Back
Day 7- Arms
Day 8- Shoulders
Day 9- Legs
Day 10- Off

Repeat

 

[discohornet]

I train with a push and pull type system.

But I only train about 25 minutes, sometimes less, a day. Any more than that and I can feel over-training kicking in - I'm a sensitive little puss what can I say.

MOn) bi's and tri's
Tues) vertical pull vertical push
Wed) horizontal pull horizontal push
Thur) bi's and tri's *I've been trying to work on the guns, something I used to not do much of)
Fri) Legs
Sun) Legs

the trick is that I am at the gym every single day of the week training clients. So why not split it up so that I'm never leaving feeling like shit. Instead I do just enough to kill it and then I get out of there and go feed. Seems to be working much better for me. But like I said, I have a very active immune system that doesn't like prolonged bouts of high intensity. 30 minutes is absolutely perfect. And the intensity I put into that thirty minutes is awesome - mentally I know I only have half an hour to get shit done and then I am on with my life. It makes kicking ass much easier.

 

[KlingonFromUranus]

1 bodypart per day, 4 exercises, 12 to 16 sets total, cardio, abs, weekends off:

Mon-chest
Tue-Back
Wed-Shoulders
Thurs-Bis and tris
Fri-Legs

I utilized compound movements as my staple and a few sculpting exercises in my arsenal. Squats, Deads, and Bench were staples.

 

[KlingonFromUranus]

I should also note that I dont do this anymore, that was some years ago. Now I go 3 times a week. My conditioning has suffered but I'm bigger now....

 

[Performance Based]

I am 3 days on 1 day off

1 - Chest/Shoulders/Tris
2 - Back/Traps/Biceps
3 - Quads/Hamstrings/Calves

Rotation 1 is 20 sets for big muscle group 10 for secondary
Rotation 2 is 9 sets for big muscle groups 6 for secondary

 

[Gaintrain]

5 days/week mon,tue,wed,off,fri,sat,off:headbang:

 

[Big Vin]

1 bodypart per day, 4 exercises, 12 to 16 sets total, cardio, abs, weekends off:

Mon-chest
Tue-Back
Wed-Shoulders
Thurs-Bis and tris
Fri-Legs

I utilized compound movements as my staple and a few sculpting exercises in my arsenal. Squats, Deads, and Bench were staples.

THIS! My days off are vary though. Take off on travel days (business trips, lots of 'em).