Category Archives: 5 day split schedules

5 Day – SHOCK

Monday – Legs & Calves  recommended sets & reps Squat wide stance ( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x5 Smith machine lunge (1 leg at time) 4×10 Smith Machine squat narrow stance (100%1RM ,70%1RM, 40%1RM,70%1RM, 100%1RM)x4 Leg curl high rep drop sets 4×10 leg extension high rep drop sets  4xDrop set locked knee calf raises full range 5 […]

5 Day Split – Chest Priority

Day 1 – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set Day 2 – Chest [ Heavy day ], […]

5 Day Split – Back Width Priority

Day 1 – Legs, Calves  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set CALF RAISES ON LEG PRESS MACHINE 3x[50 […]

5 Day Split – Shoulders & Traps Priority

Day 1 – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set Day 2 -Shoulders, Calves,Traps  recommended sets & reps […]

5 Day Split – Balanced Symmetry

Day 1 – Legs, calves  recommended sets & reps Squat neutral stance 4×8 Stiff legged dead lift 4×8 Leg press NEUTRAL foot placement 4×8 Leg press wide foot placement 4×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set Calf raises (straight leg) 3x[50 reps] Seated calf raises […]

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