The 5-Day Workout

5-Day Routine

The 5-day routine provides you with enough time to give each muscle group a rest and will also allow you the flexibility to work each muscle group to its full potential. Contrary to the 3-day routine, which is designed for people who want to sustain their current physiques, the 5-day routine can be used for maintenance or to build mass.

A 5-day routine will build mass effectively since it allows each muscle group to be trained to its maximum potential every week. You'll have the time to focus your efforts on each muscle by performing an extra 3 to 5 sets and by packing on the weights; a luxury you don't get with the 3-day routine.

Complementary Muscles

The 5-day routine allows you to split the routine in such a way that you don't work on complimentary muscles two days in a row. The best way to explain what I mean by complimentary muscles is to use the chest workout.

In essence, while training your chest, your triceps are also major contributors to the movement. That's why we will try to space out the chest workout from the triceps workout, so that you have the opportunity to rest. Sufficient rest is one of the essential pillars in building mass. The others are increasing your weight and eating larger portions of protein.

 

Distribution

Day 1 - Chest & Biceps (1 hour)
Day 2 - Cardiovascular (30 minutes), Abs (15 minutes)
Day 3 - Legs (quadriceps, hamstrings and calves) (45 minutes)
Day 4 - Back & Triceps (1 hour)
Day 5 - Rest
Day 6 - Shoulders (30 minutes), Cardio (30 minutes), Abs (15 minutes)
Day 7 - Rest

AskMen.com

p/s: Five days fitness routine