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Home » Programs » 4 Week Powerlifting & Strength Programs » 5 Day Body Part Split Workout (4 Week Mesocycle)

5 Day Body Part Split Workout (4 Week Mesocycle)

Last updated April 18, 2020
Experience level: Advanced, Intermediate

Weeks: 4

Powerlifting meet prep program: No

Program goal: Hypertrophy

Uses RPE:Yes

Uses 1RM Percentage(%):No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Contents

  • 1 Program Overview
  • 2 Spreadsheet
  • 3 5 Day Body Part Split
    • 3.1 Day 1: Chest
    • 3.2 Day 2: Back
    • 3.3 Day 3: Shoulders
    • 3.4 Day 4: Legs
    • 3.5 Day 5: Arms
    • 3.6 Related Posts

Program Overview

This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article.

The spreadsheet is designed to help archive your training mesocycles in order to understand how you’re responding to different training volumes. You can simply right click –> duplicate the “Mesocycle 1” tab in order to start logging your second mesocycle after the first four weeks are completed.

This requires a solid understanding of how training volume landmarks work. As such, this program is not for beginners and is better suited for individuals that feel comfortable adjusting their own training volume.

Spreadsheet

via /r/NaturalBodybuilding, which also has an interesting conversation around ways to improve this program. If there’s sufficient interest, I may create an alternate version of this spreadsheet that incorporates the suggestions laid out by /u/lateducklips in the linked discussion.

5 Day Fullbody Body Part Split Workout | LiftVault.com

5 Day Body Part Split

All of the below exercises represent the default selections within the spreadsheet. These can be substituted for other exercises that work the same muscle group by using the dropdown menus within the spreadsheet.

Day 1: Chest

ExerciseSetsReps
Benchpress38
Chest Dips310
Seated Row310
Cable Crossover310
Machine Side Raises310
Leg Extension312
Skullcrushers312
Crunches312

Day 2: Back

ExerciseSetsReps
Deadlifts38
Pullups310
Seated Row310
Rear Delt Machine Fly312
Lying Leg Curls312
Standing Calf Raises412
Inclined Bench Curl312
Leg Raises312

Day 3: Shoulders

ExerciseSetsReps
Barbell Shoulder Press38
Cable Side Raises312
Farmers Walk312
Leg Extension312
Dumbbell Curl312
Cable Pushdown312
Cable Crossover312
Oblique Plate Side Raises312

Day 4: Legs

ExerciseSetsReps
Squats38
Romanian Deadlift38
Seated Calf Raises410
Skullcrusher312
Inclined Bench Curl312
Chest Dips310
Straight Arm Pulldown312
Cable Facepulls312

Day 5: Arms

ExerciseSetsReps
Cable Pushdown310
Dumbbell Curl310
Plate Shrugs312
Cable Crossover312
Pullups310
Machine Side Raises310
Cable Facepulls312
Leg Raises312

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Filed Under: 4 Week Programs, Bodybuilding Program, Programs
Tagged With: 4 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

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