If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Hello Fiteniers, after our review of some of the most effective routines to progress in the gym, such as 3 day fullbody routine and the routine Torso Leg 4 days, today we are going to talk about the division par excellence that was missing among the most common that we can find in any gym. We’re talking about the 5-Day Split Workout, which is probably the most popular workout of all.

All workouts have their pros and cons, and split workouts have always been criticized for focusing on pumps and making it harder to recover from massacring a muscle, but if you’re an advanced user you might

Guidelines:

1. Weekly Division of the Routine:

It is very simple, working from Monday to Friday with a specific order to be able to recover correctly.

Monday: Chest – Triceps
Tuesday: Front leg – Abdomen
Wednesday: Back – Biceps
Thursday: Rear leg – Abdomen
Friday: Shoulder – Arms

What is active rest? It consists of resting from our usual 3-day routine, but continuing to be active by doing some moderate activity with a moderate pace and duration. Examples of active rest: yoga or stretching session, 45-60 minute walk, foam roller routine, riding a bike… there are options for all tastes.

2. Rest between sets:

In multi-joint exercises such as Squats, Deadlifts or Bench Press, we recommend taking long breaks of 3-4 minutes without any problem, since by recruiting a lot of muscle, our CNS needs a little more time to recover. For isolation exercises, short rests of 60-90 seconds are enough to go for another set.

3. Effort:

Being a 5-day split routine, there isn’t as much weight of multi-joint exercises, however we don’t recommend training near failure if we want to maintain performance and technique throughout our sets. As a general rule in compound exercises we recommend training with a weight that allows us to do 2 or 3 more repetitions. In the more analytical exercises we recommend training with a weight that allows us to do 1 or 2 more repetitions.

If we are beginners we can apply a linear weight progression and almost every week we will be able to lift more weight than the previous one, but if we are already intermediate we recommend other types of more complex progressions that we will talk about later.

4. Warm up and stretch:

The warm-up will be the same every day, it is VERY IMPORTANT never to skip the warm-up and stretching if we want to continue progressing without injuries.

5. Substitutions:

We highly recommend doing our 3-day routine with the scheduled exercises, but if for whatever reason you can’t do any of the exercises, you can substitute them as follows.

• Squat: Press + 15 reps of lower back extension (i.e. if you have 3×8 of Squat, replace it with 3×8 of press and 3×15 of lower back extension).
• Deadlift: Hip Thrust `+ 15 repetitions of lumbar extension.
• Romanian Deadlift: Nordic Curl.
• Romanian Deadlift: Nordic Curl.
• Hip Thrust: Hip Thrust on a quadriceps extension machine.
• Calf Raise standing machine: Calf Raise with dumbbell.
• Femoral Curl: Femoral Curl with Dumbbell (between the feet).
• Quadriceps Extension: You can eliminate them.
• Barbell Bench Press: Dumbbell Bench Press.
• Incline Dumbbell Press: Incline Barbell Press.
• Incline Dumbbell Press: Incline Barbell Press.
• Pulley Openings: Dumbbell Openings or Pec Deck.
• Funds: Bench Press Declined Dumbbells.
• Funds: Bench Press Declined Dumbbells.
• T-Bar Row: Dumbbell Bench Row.

6. Progression

Once we are intermediate, the linear progression is no longer realistic for us in this 5-day split routine.

In this routine, we recommend an undulating progression that works as follows:

• Let’s take as an example an exercise from our 4-day Torso-Leg routine that has 3 series for 6-8 repetitions.
• We load a weight that allows us to do 6 repetitions.
• We do the series of 6 repetitions until with the increase in our strength, we can do 8 repetitions with the same weight.
• Once we can do 3 sets of 8 repetitions, we increase the weight (1-2.5kg disc in isolated exercises and 5kg in compound exercises).
• With this new weight we start again doing 6 repetitions. If we fail we return to the previous weight.

7. And the diet?

To make truly significant progress in the gym, diet is just as important as training if not more. Avoid processed foods, eat a reasonable amount of protein for your weight and training level, and calculate a caloric deficit/surplus based on your goals. Read our article if you want to have a Body 10.

The 5-Day Split Workout

Day 1 – Chest and Triceps

Day 2 – Leg (front predominance) and Abdomen

Day 3 – Back Biceps

Day 4 – Leg (posterior predominance) and Abdomen

Day 5 – Shoulders and arms

We are sure that many will like this divided 5-day routine since it allows you to train from Monday to Friday in an effective way leaving the temple congested, which motivates many people and there is nothing wrong with it.

Don’t forget to record your progress in Fitenium

Why do we give prizes and discounts within the Fitenium app?

Our mission at Fitenium is to ensure that our users reach their goals by training. For this reason, and knowing how difficult it is to maintain motivation and perseverance, we want to reward our most active users with prizes and discounts, mainly on clothing, nutrition, and sports equipment.

1. How to obtain prizes and discounts in Fitenium?

You can get prizes and discounts in Fitenium app by exchanging our virtual currency, which is also called Fitenium, in our store.

You can earn our virtual currency Fitenium in the following ways:

– Uploading your first video: 200 Fitenium
– Uploading a video after the first one: 3 Fitenium
– Validating a video: 1 Fitenium
– Making a comment: 1 Fitenium
– If another user registers with your refer code: 50 Fitenium

To view the prizes and discounts available, you just have to go to our side panel and select the “store” section. From there you can browse our prizes and available stores. If you would like to find discounts from a store that we do not yet have in the Fitenium app, do not hesitate to contact the store in question. We will do our best to get discounts and include them in our app. You can write to us on our social networks or by email at info@fitenium.com

Once you get enough of our virtual currency Fitenium necessary to purchase a discount coupon or prize available in our store, the purchase button will be activated and you will be able to get the discount or prize of your choice.

2. How to redeem the discount coupons obtained fitenium app?

Once the discount coupon appears on the screen, write it down. You can use that coupon immediately by accessing the online or physical store (as specified in the coupon conditions) of our business partners.

If you have any problem with the discount coupon, do not hesitate to contact us at info@fitenium.com

3. How to receive the prizes from fitenium app?

We manage the Fitenium prizes ourselves, so once you have obtained the prize, you must contact us at info@fitenium.com to confirm your shipping address and other details.

4. Fraud

As we mentioned at the beginning of this post, the objective of the prizes and discounts is to motivate and encourage our community of users to achieve their goals with training.

For this reason, we reserve the right to issue or send any prize or discount if we consider that the user’s interaction within the Fitenium app is not in line with our mission.

Some actions that may lead you to not receive a prize or discount are:

– Create fake accounts and use your referral code to earn Fitenium.
– Upload one or more repeated videos or videos that do not have to do with training.
– Make comments that are out of place or that do not make sense to the community.
– Upload videos of other people.

5. challenges fitenium

The Fitenium challenges aim to encourage sport in our community and reward users who demonstrate higher performance. For this we will propose different physical tests for our community.

These tests may consist of:

– Achieve the longest possible series of one of our subcategories with a defined weight or with body weight.
– Achieve the heaviest series of one of our subcategories with a defined number of repetitions.
– Move the most kilos in one of our categories in a defined period of time.
– Do the most repetitions of one of our categories in a defined period of time.
– Any other physical test determined by the Fitenium team.

For the tests with a prize, the exercises must be carried out with full range and recorded with a plane that allows the correct observation of the execution of the exercise. The Fitenium team will review all the participating videos and determine which ones comply with the technique to be part of the final classification.

Many times we have doubts about the appropriate training volume according to muscle groups to optimize our progress without falling into overtraining.

Doctor Mike Israetel has done a great job studying the optimal volume for each muscle and here we summarize the number of weekly series that he recommends.