A five-day split maximizes muscle growth by focusing on individual muscle groups with high-volume training sessions. This advanced training approach suits experienced lifters who can dedicate significant time to the gym.

Key Benefits:

• Higher volume per muscle group
• Greater exercise variety
• More time for advanced techniques
• Enhanced recovery between muscle groups
• Focused attention on specific areas

Training Requirements:

• Advanced lifting experience (2+ years)
• Good recovery capabilities
• Proper nutrition
• Time commitment for daily training
• Strong exercise form

Essential Guidelines:

1. Avoid training overlapping muscle groups on consecutive days
2. Keep workouts under 70 minutes
3. Use varied rep ranges (6-8 for strength, 10-12 for hypertrophy)
4. Choose complementary exercises
5. Change routines every 4-8 weeks

Program Option 1: Five On, Two Off

• Monday: Chest
• Tuesday: Legs
• Wednesday: Front/Lateral Delts, Traps
• Thursday: Back, Rear Delts
• Friday: Arms
• Saturday/Sunday: Rest

Program Option 2: Two On, One Off

• Day 1: Chest, Triceps
• Day 2: Back, Biceps
• Day 3: Rest
• Day 4: Shoulders, Traps
• Day 5: Arms
• Day 6: Rest
• Day 7: Legs

Workout Guidelines:

• Perform 4-5 exercises for large muscles
• Choose 2-4 exercises for smaller muscles
• Rest 60-90 seconds between sets
• Include proper warm-up sets
• Consider intra-workout supplements
• Add abs/calves up to 3 times weekly
• Alternate arm exercise order weekly

Research supports both training frequencies when volume is equated properly. Choose the split that best fits your schedule and recovery needs.

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