5 Day Workout Routine – Big, Brutal and Bold Program

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This is a 5 day workout routine variation based on my original big, brutal, and bold approach. You can read the full article by clicking here.

Each big, brutal, and bold session attacks muscle groups using the following approaches;

  • Heavy Work – 2 sets of 4 to 6 reps with a focus on the big compound movements.
  • Moderate Work – 2 sets of 8 to 12 reps with a focus on less taxing compound or machine exercises.
  • Light Work – 2 sets of 12 to 15 reps with a focus on isolation or machine movements.

Here is the 5 day workout routine

  • Day 1 – Quads and Abs
  • Day 2 – Back and Traps
  • Day 3 – Chest and Triceps
  • Day 4 – Off
  • Day 5 – Deadlifts, Hamstrings and Abs
  • Day 6 – Shoulders and Biceps
  • Day 7 – Off

Perform cardio 20 minutes per day, either first thing in the morning, on off days, or after lifting.

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Using the following supplement and eating approach while using this 5 day workout routine:

  • 180 to 220 grams of protein each day.
  • Eat at 300 calories above maintenance levels.
  • 25 to 30% of your calories each day should come from quality fats.
  • Considering using a good pre-workout. This is an intense program. The combination of Vasky and Ruckus is rock solid.
  • Post-workout take Huge Gainer. It has a 3:1 carb to protein ratio which is exactly what your body needs after lifting, and Huge Gainer contains 25 grams of top quality whey protein.
  • Use a quality multivitamin and fish oil.
Quads and Abs
5 Day Workout Routine
Exercise Sets Reps
Bold – Squats  2  6+
Big – Leg Press  2  10+
Big – Hack Squats  2  10+
Brutal – Lunges  4  15
Brutal – Leg Extensions  4  15
Burn – Bench Step Ups, Holding Dumbbells  1  50 each leg
Planks  3  60-120 sec
Back and Traps
5 Day Workout Routine
Exercise Sets Reps
Bold – Barbell Rows  2  6+
Big – Dumbbell Rows  2  10+
Big – Seated Cable Rows  2  10+
Brutal – Lat Pull Downs  4  15
Brutal – Machine Rows  4  15
Burn – Pull Ups, Inverted Rows or Assisted Pull Ups  1  50
Power Shrugs  3  15
Chest and Triceps
5 Day Workout Routine
Exercise Sets Reps
Bold – Bench Press  2  6+
Big – Incline Dumbbell Bench Press  2  10+
Big – Guillotine Press  2  10+
Brutal – Low Cable Crossovers  3  15
Brutal – Machine Chest Press  3  15
Burn – Push Ups or Pec Dec  1  50
Big – EZ Bar Cable Triceps Extensions  3  10+
Brutal – Lying Dumbbell Triceps Extensions  3  15
Burn – Close Grip Bench Press  1  50
Deadlifts, Hamstrings and Abs
5 Day Workout Routine
Exercise Sets Reps
Bold – Deadlifts  2  6+
Big – Dumbbell Stiff Leg Deadlifts  2  10+
Big – Reverse Hack Squats  2  10+
Brutal – Leg Curls  4  15
Brutal – Reverse Hyper or Glute/Ham Raise  4  15
Brutal – Rear Bodyweight Lunges  1  50 each leg
Ab Wheel Roll Outs  3  10-20
Shoulders and Biceps
5 Day Workout Routine
Exercise Sets Reps
Bold – Overhead Press  2  6+
Big – Seated Alternating Dumbbell Press  2  10+
Big – Machine Shoulder Press  2  10+
Brutal – Upright Rows  3  15
Brutal – Face Pulls or Bent Over Rear Delt Flys  3  15
Burn – Dumbbell or Machine Shrugs (With Versa Gripps)  1  50
Big – Reverse Lat Pull Downs  3  10+
Brutal – EZ Bar Curls  3  15
Burn – Alternating Dumbbell Hammer Curls  1  50
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Name: Steve Shaw

Bio: I don’t believe in magic training systems or rep ranges. My philosophy is simple: remain consistent, use the best possible exercises, focus upon progression and enter the gym looking to maximize each set. When you maximize each set, you maximize progress. Easy, obvious, insanely effective.