Workout Routines

Big & Lean: 10 Workouts in 5 Days

Give this two-a-day training approach a try for fast, and massive gains.

by
1-arm dumbbell curl
Duration 5 days
Exercises 40
Equipment Yes

Getting big and lean isn’t rocket science. Trust me, I would know.

Designing a program to do this in five days is an art. Do things correctly, and you will simultaneously strip fat, and build muscle. Do things wrong, and you will be sore, tired, and unsuccessful. The choice is yours.

Big and Lean in 5 Days

You’re probably wondering what the secret is to building muscle and losing fat in only five days. Let me tell you, it’s not a magic pill, powder, or potion. It’s all about hard work and strategic eating. In fact, you’ll be training 10 times in five days, while eating junk food. I’ve seen guys gain up to four pounds of muscle using this method. 

If you have done the math correctly, you may have guessed that 10 workouts in five days translates into training twice a day. This may seem like a recipe for overtraining, but judging by the results I’ve seen, I beg to differ.  Being an Aerospace Engineering graduate, I have always questioned the current rules of the weight room, and am not afraid to experiment with new methods.  

Not only have I seen insanely impressive results with clients, but I’ve seen it happen time and time again with football teams.  Back when I was in high school football, we’d have a two hour practice, and then in the evening, I would head to the gym for a heavy lifting session involving lots of squats, presses, and pulls. Within a month, I had put 15 lbs. onto my frame, and actually got leaner.  

There is a proper way to train twice a day in order to build muscle, and it involves four guidelines:

  1. Train one or two body parts twice in the same day.
  2. Train with low reps and heavy weight in the morning.
  3. Train to get a pump in the evening.
  4. Save at least 4 hours between the morning and evening workout.
  5. The most important ingredient (you’ll find out more about this soon, don’t worry).

The 3 Mechanisms of Muscle Growth

Research shows that muscles grow from three mechanisms: mechanical tension, metabolic stress, and muscle damage. The morning workouts provide high amounts of mechanical tension (hard contractions) to the muscles. On top of this, the heavy weights prime the central nervous system so that you can lift heavier weights in the evening workouts. 

In the evening, focusing on getting a pump in the muscle will cause metabolic stress. In the end, training the same body part in the same day will lead to a higher amount of muscle damage. This forces your muscles to grow very quickly.

The Most Important Ingredient

You can’t grow unless you let your body recover.  With that being said, you need to sleep at least 8 hours per day and you need five days of rest after completing 10 workouts in five days. While training twice a day, you force your body to come close to overtraining. This is known as overreaching. If you let your body rest afterwards, it will rebound due to supercompensation; ultimately building as much as four pounds of muscle in five days. This means that you will literally build muscle and lose fat by sitting on your couch and watching TV for five days straight.

Deciphering Tempo

In the tempo column, you will notice 4 numbers.  

Let’s use 40X0 as an example.

First Number (4) 

This dictates how many seconds to lower the weight (the eccentric). For example, if you are bench pressing, you will lower the weight 4 seconds to your chest.

Second Number (0)

This is how long you will hold the weight before raising it (before the concentric). If you are bench pressing, this would be how long you are holding the bar on your chest.

Third Number (X)

This is how long it takes you to raise the weight (concentric).  In this example, if you are bench pressing, the X means to explode.

Fourth Number (0)

This is how long you will hold the weight at the extended position. In the bench press, this means arms at full length.

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Day 1: Back & Calves Morning Routine

Exercise 1A

Snatch-Grip Rack Deadlift
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8 sets
2-3 reps
90 sec rest
Tempo: 3010

Exercise 1B

Standing Calf Raise You'll need: Box How to
8 sets
6-9 reps
90 sec rest
Tempo: 3010

Exercise 2A

Barbell Bent-Over Row You'll need: Barbell How to
5 sets
4-6 reps
45 sec rest
Tempo: 40X0

Exercise 2B

Seated Calf Raise You'll need: Bench How to
5 sets
8-12 reps
45 sec rest
Tempo: 40X0

Day 1: Back & Calves Evening Workout

Exercise 1A

Pullup You'll need: Pullup Bar How to
3 sets
8 reps
10 sec rest
Tempo: 4010

Exercise 1B

Dumbbell Pullover
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3 sets
8 reps
10 sec rest
Tempo: 3010

Exercise 1C

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
3 sets
16 reps
120 sec rest
Tempo: 2010

Exercise 2A

Standing Calf Raise You'll need: Box How to
3 sets
15 reps
10 sec rest
Tempo: 4010

Exercise 2B

Seated Calf Raise You'll need: Bench How to
3 sets
15 reps
10 sec rest
Tempo: 3010

Exercise 2C

Leg Press Calf Raise
exercise image placeholder
3 sets
30 reps
120 sec rest
Tempo: 2010

Day 2: Chest Morning Routine

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
8 sets
2-3 reps
90 sec rest
Tempo: 3010

Exercise 2

Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
5 sets
4-6 reps
45 sec rest
Tempo: 40X0

Day 2: Chest Evening Workout

Exercise 1A

Incline Barbell Bench Press You'll need: Bench, Barbell How to
3 sets
8 reps
10 sec rest
*Use a wide grip. Tempo: 4010

Exercise 1B

Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
3 sets
8 reps
10 sec rest
*Use a low incline. Tempo: 3010

Exercise 1C

Incline Dumbbell Flye You'll need: Dumbbells, Bench How to
3 sets
16 reps
120 sec rest
*Use a low incline. Tempo: 2010

Day 3: Hip Dominant Morning Routine

Exercise 1

Romanian Deadlift
exercise image placeholder
8 sets
2-3 reps
90 sec rest
Tempo: 3010

Exercise 2

Lying Leg Curl
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5 sets
4-6 reps
45 sec rest
Tempo: 40X0

Day 3: Hip Dominant Evening Routine

Exercise 1A

Lying Leg Curl
exercise image placeholder
3 sets
8 reps
10 sec rest
Tempo: 4010

Exercise 1B

Romanian Deadlift
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3 sets
8 reps
10 sec rest
Tempo: 3010

Exercise 1C

Seated Leg Curl
exercise image placeholder
3 sets
16 reps
120 sec rest
Tempo: 2010

Day 4: Shoulders & Arms Morning Routine

Exercise 1A

Military Press
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8 sets
2-3 reps
45 sec rest
Tempo: 3010

Exercise 1B

Barbell Biceps Curl You'll need: Barbell How to
8 sets
2-3 reps
45 sec rest
Tempo: 3010

Exercise 1C

Barbell Floor Press You'll need: Barbell How to
8 sets
2-3 reps
90 sec rest
*Use a closed grip. Tempo: 3010

Exercise 2A

Kettlebell Overhead Press
exercise image placeholder
5 sets
4-6 reps
30 sec rest
Tempo: 40X0

Exercise 2B

Dumbbell Hammer Curl You'll need: Dumbbells How to
5 sets
4-6 reps
30 sec rest
Tempo: 40X0

Exercise 2C

Decline Barbell Bench Press You'll need: Bench, Barbell How to
5 sets
4-6 reps
45 sec rest
*Use a close grip. Tempo: 40X0

Day 4: Shoulders & Arms Evening Routine

Exercise 1A

Behind-the-Neck Shoulder Press
exercise image placeholder
3 sets
8 reps
10 sec rest
Tempo: 4010

Exercise 1B

One-Arm Cable Lateral Raise You'll need: Adjustable Cable Machine, D-Handle Attachment How to
3 sets
8* reps
10 sec rest
*Per arm. Tempo: 3010

Exercise 1C

Dumbbell Lateral Raise You'll need: Dumbbells How to
3 sets
16 reps
120 sec rest
Tempo: 2010

Exercise 2A

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
3 sets
8 reps
10 sec rest
Tempo: 4010

Exercise 2B

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
3 sets
8 reps
10 sec rest
Tempo: 4010

Exercise 2C

Lying EZ-Bar Triceps Extension You'll need: EZ-Bar, Bench How to
3 sets
8 reps
10 sec rest
Tempo: 3010

Exercise 2D

Reverse EZ-Bar Curl You'll need: EZ-Bar How to
3 sets
8 reps
10 sec rest
Tempo: 3010

Exercise 2E

Cable Overhead Triceps Extension You'll need: Adjustable Cable Machine, Rope Attachment, Bench How to
3 sets
16 reps
10 sec rest
Tempo: 2010

Exercise 2F

Barbell Spider Curl
exercise image placeholder
3 sets
16 reps
120 sec rest
Tempo: 2010

Day 5: Knee Dominant Morning Routine

Exercise 1

Barbell Front Squat You'll need: Barbell, Squat Rack How to
8 sets
2-3 reps
90 sec rest
Tempo: 3010

Exercise 2

Dumbbell Reverse Lunge You'll need: Dumbbells How to
5 sets
4-6* reps
45 sec rest
*Each leg. Tempo: 40X0

Day 5: Knee Dominant Evening Routine

Exercise 1A

Barbell Front Squat You'll need: Barbell, Squat Rack How to
3 sets
8 reps
10 sec rest
Tempo: 4010

Exercise 1B

Walking Lunge You'll need: No Equipment How to
3 sets
8* reps
10 sec rest
*Each leg. Tempo: 3010

Exercise 1C

Back Squat You'll need: Barbell, Squat Rack How to
3 sets
16 reps
120 sec rest
Tempo: 2010
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