Five Day Split Gym Workout HARDCORE
WARM UP & COOL DOWN
Begin your warm up with 4-5 minutes on a cross trainer just slowly walking turning into a comfortable brisk walk, reverse this for your cool down after.
THE MAIN SESSION
Use a weight that is comfortable for you, if you are achieving past the rep range try and increase the weight (as long as you keep good form), if you don't meet the reps, drop the weight. You should be on the last rep and not be able to do anymore with good form, nothing left in the tank at the end of each set.
After each set take 40-60 seconds rest or enough rest to achieve the reps in the next set, if you need more than this then of course do!
It is important to ensure you exhale on the effort, DO NOT hold your breath or compromise your form for anything and ensure correct posture which can be found HERE.
You can find an exercise glossary to help you with the exercises HERE. If in doubt just drop me a message.
Try and rest 48hrs between each session.
Throughout your PHBP journey we ask you to follow what your body is telling you, only do what you feel comfortable with, if it doesn't feel right then its normally a sign its not right for you. This is not to say you shouldn't be working out or making healthy changes to your lifestyle, we just need to ensure we are making the ones that are right for you and your body, if you need any help contact me HERE.
DAY 1 LEGS
6 Sets- 20,15,10,10,15,20 (Increase weight as reps decrease)
Leg press
Hip Thrusts
4 Sets 6
Leg Press
4 Sets 15
Full Depth Smith Squats
Abductor Machine / Cable
3 Sets- 10,20,30 (drop last set)
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Hamstring Curl
Leg extension
3 Sets- 10,15,20
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Lunges BB (each leg)
Wide Leg Squats
Finisher
3 sets 30 Walking Lunges DB by sides
3 sets 24 Inch Box Jumps/ In out jumps holding Ball
DAY 2 Upper
6 Sets- 20,15,10,10,15,20 (Increase weight as reps decrease)
Seated Row Machine
Seated Shoulder Press
6 Sets 4-8
Pull Ups
6 Sets 4-8
Chest Press DB
4 Sets 15
Seated Lat Raises
Inclined Bench Front Raise
Standing Cable crossover (back shoulders)
3 Sets- 10,20,30 (drop last set)
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Inclined bench DB 2 arm Row
Straight arm pushdown
Finisher
3 sets 30 Bicep curl to Arnold Press
3 sets 30 Lat to front raise standing
3 Sets 30 Tricep dips
DAY 3 GLUTE FOCUS
Glute Activation warm up with band 4 sets 25 donkey to Fire Hydrant
6 Sets- 15,10,8,8,10,15 (Increase weight as reps decrease)
Hip Thrusts
4 Sets 15
1 Leg RDL on bench, use weight plate for resting leg to even hips up)
1 Leg leg press
4 Sets 15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Curtsy Smith
Goblet Squat
3 Sets- 20 Drop Last set 3 times
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Donkey Kick Cable (10 back, 10 out side)
KB Swing
Finisher
3 sets 30 Low Box Squat
3 sets 30 Back Extension
DAY 4 Upper
5 Sets- 10,10,10,8,8 (Increase weight as reps decrease)
1 Arm Row
Deadlift
Chest Press
3 Sets 15
Y/I/T Raise on Inclined Bench
5 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Seated Lat Raise
Standing Lat Raise
3 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Narrow Chest Press
Shoulder Press
3 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Lat Pull Down
Straight Arm Pullover
Finisher (one weight 10 seconds rest in between sets)
4 sets 10 Bicep curl
4 sets 10 Tricep Pushdown
4 Sets 10 Partial Lat Raises (flapping like a bird)
DAY 5 LEGS
5 Sets- 10,10,10,8,8 (Increase weight as reps decrease)
Leg Press
Sumo Deadlift/ Sumo Smith Squat
5 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Hamstring Curl (3 second negative)
RDL
5 Sets 12-15
(Exercise 1. followed by 2. for set 1 rest, then repeat for second set and so on)
Leg Extension (pause at top)
Weighted Jump Squats (deep)
3 Sets- 50 (drop weight down)
DB Wide leg Deep Squats (Bum touching low low step bench/ DB laying flat)
Stiff Leg Deadlift (Like RDL but legs slightly wider)
Finisher
2 sets 20 (each side) Side bench stepover
3 sets 30 Wide BB Walking Lunges
PLEASE COME TO A GRADUAL COOL DOWN AFTER EACH SESSION AND STRETCH ALL THE MAJOR MUSCLES USED. STRETCHING GUIDLINES CAN BE FOUND HERE.