Sculpt By Science 5 Day Training Split

It is easy to lose fat by using diet alone, but nearly impossible to build muscle without weight training. Weight training is paramount to building muscle and improving body composition.

This program has been built in a way that the overall volume and intensity is there to drive muscle protein synthesis, build muscle, and allow your body to recover which is equally important.

The program is a 5-day program split into upper body, lower body , Push A(chest,shoulders,triceps), Pull (back and biceps) and legs.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chest,shoulder,triceps. 

30/60 seconds rest between sets 

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Standing Shoulder Press (Dumbbell)

Tricep Kick Back

Pullover (EZ Bar)

Abs Crunch (Weighted)

Cable Woodchopper

Day 3: Push A 

Seated Calf Raise

Day 2: Lower Body 

Back & Biceps 

30/60 seconds rest between sets 

Deadlift (Barbell)

Pendlay Row

Wide Grip Lat Pulldown

Tricep Rope Push Down (Cable)

Day 4: Pull

Squat (Barbell)

Lunge (Barbell)

Standing Calf Raise

Lying Leg Raise

Day 5: Legs

Between sets you have 30/60 seconds rest. 

Lat Pulldown

Seated Row (Cable)

Face Pull

Overhead Tricep Extension (Cable)

Bicep Curl (EZ Bar)

Bicep Curl (Cable)

Day 1: Upper Body

0 reviews for Sculpt By Science 5 Day Training Split