Brutal Basics 5 Day Workout Routine For Mass & Strength
Sometimes simple is better and complicated is... Well... Complicated.
We are fascinated with the complex. The intricate. The deeply detailed. This is true for many things, but especially true for workout routines.
Give a PowerBuilder a workout routine filled with complex set and rep schemes, eight exercises per body part, and all other kinds of fancy shenanigans, and they drool. Let the gains begin! The complex must be better.
Related: The Ultimate Muscle and Strength Workout
Not true.
This brutal basic 5-day workout routine is the perfect example. Yes, we'll be training five days per week. This is challenging in and of itself. But each day's training is straightforward. There is no BS to baffle you.
Just hard work on the basics, and progressive overload.
Here is a sample schedule:
Week 1 - Heavy Squats and Bench
Heavy Triples - Start with 75% of your one rep max. Perform eight sets of three reps. If the last set feels manageable, meaning you are certain you were not close to failure, add five pounds to the bar the next time you perform this exercise.
Heavy Eights - Start with 60% of your one rep max. Perform five sets of eight reps. If the last set feels manageable, add five pounds to the bar the next time you perform this exercise.
For all other assistance exercises, add five pounds when it makes sense. Be hungry about progressive overload. You want to get strong(er). Failure to push yourself will only slow your gains.
Remember to keep good form for all reps. Don't crank out that last rep if your form is slipping.
Overhead Press - You can use any variation. Seated. Standing. Military press. Behind the neck press. Dumbbells. Barbell.
We are fascinated with the complex. The intricate. The deeply detailed. This is true for many things, but especially true for workout routines.
Give a PowerBuilder a workout routine filled with complex set and rep schemes, eight exercises per body part, and all other kinds of fancy shenanigans, and they drool. Let the gains begin! The complex must be better.
Related: The Ultimate Muscle and Strength Workout
Not true.
This brutal basic 5-day workout routine is the perfect example. Yes, we'll be training five days per week. This is challenging in and of itself. But each day's training is straightforward. There is no BS to baffle you.
Just hard work on the basics, and progressive overload.
Here is a sample schedule:
Week 1 - Heavy Squats and Bench
- Monday - Squat Triples and Quads
- Tuesday - Bench Triples and Triceps
- Wednesday - Off
- Thursday - Deadlifts Eights and Hamstrings
- Friday - Shoulder Eights, Abs, and Calves
- Saturday - Back and Biceps
- Sunday - Off
- Monday - Squat Eights and Quads
- Tuesday - Bench Eights and Triceps
- Wednesday - Off
- Thursday - Deadlifts Triples and Hamstrings
- Friday - Shoulder Triples, Abs, and Calves
- Saturday - Back and Biceps
- Sunday - Off
Heavy Triples - Start with 75% of your one rep max. Perform eight sets of three reps. If the last set feels manageable, meaning you are certain you were not close to failure, add five pounds to the bar the next time you perform this exercise.
Heavy Eights - Start with 60% of your one rep max. Perform five sets of eight reps. If the last set feels manageable, add five pounds to the bar the next time you perform this exercise.
For all other assistance exercises, add five pounds when it makes sense. Be hungry about progressive overload. You want to get strong(er). Failure to push yourself will only slow your gains.
Remember to keep good form for all reps. Don't crank out that last rep if your form is slipping.
Overhead Press - You can use any variation. Seated. Standing. Military press. Behind the neck press. Dumbbells. Barbell.
5 Day Workout Routine
Week One Workouts
| Squat Triples and Quads | |||||
|---|---|---|---|---|---|
| Week One Workout | |||||
| Exercise | Sets | Reps | |||
| Squats | 8 | 3 | |||
| Leg Extensions | 5 | 15 | |||
| Leg Press | 5 | 15 | |||
| Bench Triples and Triceps | |||||
|---|---|---|---|---|---|
| Week One Workout | |||||
| Exercise | Sets | Reps | |||
| Bench Press | 8 | 3 | |||
| Dumbbell Bench Press | 5 | 15 | |||
| Close Grip Bench Press | 5 | 15 | |||
| Deadlift Eights and Hamstrings | |||||
|---|---|---|---|---|---|
| Week One Workout | |||||
| Exercise | Sets | Reps | |||
| Deadlifts | 5 | 8 | |||
| Leg Curls | 5 | 15 | |||
| Glute Ham Raise | 5 | 10 | |||
| Shoulder Eights, Abs and Calves | |||||
|---|---|---|---|---|---|
| Week One Workout | |||||
| Exercise | Sets | Reps | |||
| Overhead Press | 5 | 8 | |||
| Side Lateral Raise | 3 | 15 | |||
| Ab Wheel Roll Outs | 3 | 10 to 15 | |||
| Standing Calf Raise | 3 | 15 | |||
| Back and Biceps | |||||
|---|---|---|---|---|---|
| Week One Workout | |||||
| Exercise | Sets | Reps | |||
| Barbell Rows | 5 | 10 | |||
| Lat Pull Downs | 5 | 15 | |||
| Seated Dumbbell Curl | 5 | 15 | |||
Week Two Workouts
| Squat Rights and Quads | |||||
|---|---|---|---|---|---|
| Week Two Workout | |||||
| Exercise | Sets | Reps | |||
| Squats | 5 | 8 | |||
| Leg Extensions | 5 | 15 | |||
| Hack Squats | 5 | 15 | |||
| Bench Eights and Triceps | |||||
|---|---|---|---|---|---|
| Week Two Workout | |||||
| Exercise | Sets | Reps | |||
| Bench Press | 5 | 8 | |||
| Dumbbell Bench Press | 5 | 15 | |||
| JM Press | 5 | 15 | |||
| DEADLIFT Triples AND HAMSTRINGS | |||||
|---|---|---|---|---|---|
| Week Two Workout | |||||
| Exercise | Sets | Reps | |||
| Deadlifts | 8 | 3 | |||
| Leg Curls | 5 | 15 | |||
| Reverse Hack Squats | 5 | 10 | |||
| SHOULDER Triples, ABS AND CALVES | |||||
|---|---|---|---|---|---|
| Week Two Workout | |||||
| Exercise | Sets | Reps | |||
| Overhead Press | 8 | 3 | |||
| Machine Press | 3 | 15 | |||
| Planks | 6 | 60 sec | |||
| Seated Calf Raise | 3 | 15 | |||
| Back and Biceps | |||||
|---|---|---|---|---|---|
| Week Two Workout | |||||
| Exercise | Sets | Reps | |||
| Dumbbell Rows | 5 | 10 | |||
| Seated Cable Rows | 5 | 15 | |||
| Reverse Grip Lat Pull Down | 5 | 15 | |||
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