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Big & Lean: 10 Workouts in 5 Days

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

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  • 5 days

  • 40

  • Yes

1-arm dumbbell curl
1-arm dumbbell curl

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.

Routine

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Day 1: Back & Calves

Morning Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 40

Snatch-Grip Rack Deadlift

Equipment
Sets
8
Reps
2-3
Rest
90 sec
Tempo: 3010
Exercise 2 of 40

Standing Calf Raise

Equipment
Box
Sets
8
Reps
6-9
Rest
90 sec
Tempo: 3010
Exercise 3 of 40

Barbell Bent-Over Row

Equipment
Barbell
Sets
5
Reps
4-6
Rest
45 sec
Tempo: 40X0
Exercise 4 of 40

Seated Calf Raise

Equipment
Bench
Sets
5
Reps
8-12
Rest
45 sec
Tempo: 40X0

Day 1: Back & Calves

Evening Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 40

General Pullup

Equipment
Pullup Bar
Sets
3
Reps
8
Rest
10 sec
Tempo: 4010
Exercise 7 of 40

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
16
Rest
120 sec
Tempo: 2010
Exercise 8 of 40

Standing Calf Raise

Equipment
Box
Sets
3
Reps
15
Rest
10 sec
Tempo: 4010
Exercise 9 of 40

Seated Calf Raise

Equipment
Bench
Sets
3
Reps
15
Rest
10 sec
Tempo: 3010

Day 2: Chest

Morning Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 40

Barbell Bench Press

Equipment
Barbell, Bench
Sets
8
Reps
2-3
Rest
90 sec
Tempo: 3010
Equipment
Bench, Dumbbells
Sets
5
Reps
4-6
Rest
45 sec
Tempo: 40X0

Day 2: Chest

Evening Workout

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
3
Reps
8
Rest
10 sec
*Use a wide grip. Tempo: 4010
Equipment
Bench, Dumbbells
Sets
3
Reps
8
Rest
10 sec
*Use a low incline. Tempo: 3010
Exercise 15 of 40

Incline Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
3
Reps
16
Rest
120 sec
*Use a low incline. Tempo: 2010

Day 3: Hip Dominant

Morning Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 40

Romanian Deadlift

Equipment
Barbell
Sets
8
Reps
2-3
Rest
90 sec
Tempo: 3010
Exercise 17 of 40

Lying Leg Curl

Equipment
Sets
5
Reps
4-6
Rest
45 sec
Tempo: 40X0

Day 3: Hip Dominant

Evening Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 18 of 40

Lying Leg Curl

Equipment
Sets
3
Reps
8
Rest
10 sec
Tempo: 4010
Exercise 19 of 40

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
8
Rest
10 sec
Tempo: 3010
Exercise 20 of 40

Seated Leg Curl

Equipment
Sets
3
Reps
16
Rest
120 sec
Tempo: 2010

Day 4: Shoulders & Arms

Morning Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 22 of 40

Barbell Biceps Curl

Equipment
Barbell
Sets
8
Reps
2-3
Rest
45 sec
Tempo: 3010
Exercise 23 of 40

Barbell Floor Press

Equipment
Barbell
Sets
8
Reps
2-3
Rest
90 sec
*Use a closed grip. Tempo: 3010
Exercise 24 of 40

Kettlebell Overhead Press

Equipment
Sets
5
Reps
4-6
Rest
30 sec
Tempo: 40X0
Exercise 25 of 40

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
5
Reps
4-6
Rest
30 sec
Tempo: 40X0
Equipment
Barbell, Bench
Sets
5
Reps
4-6
Rest
45 sec
*Use a close grip. Tempo: 40X0

Day 4: Shoulders & Arms

Evening Routine

Exercise
Equipment
Sets
Reps
Rest
Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
8*
Rest
10 sec
*Per arm. Tempo: 3010
Exercise 29 of 40

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
16
Rest
120 sec
Tempo: 2010
Exercise 30 of 40

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
8
Rest
10 sec
Tempo: 4010
Equipment
Bench, Dumbbells
Sets
3
Reps
8
Rest
10 sec
Tempo: 4010
Equipment
Bench, EZ-Bar
Sets
3
Reps
8
Rest
10 sec
Tempo: 3010
Exercise 33 of 40

Reverse EZ-Bar Curl

Equipment
EZ-Bar
Sets
3
Reps
8
Rest
10 sec
Tempo: 3010
Equipment
Adjustable Cable Machine, Bench, Rope Attachment
Sets
3
Reps
16
Rest
10 sec
Tempo: 2010
Exercise 35 of 40

Barbell Spider Curl

Equipment
Sets
3
Reps
16
Rest
120 sec
Tempo: 2010

Day 5: Knee Dominant

Morning Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 36 of 40

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
8
Reps
2-3
Rest
90 sec
Tempo: 3010
Exercise 37 of 40

Dumbbell Reverse Lunge

Equipment
Dumbbells
Sets
5
Reps
4-6*
Rest
45 sec
*Each leg. Tempo: 40X0

Day 5: Knee Dominant

Evening Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 38 of 40

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
8
Rest
10 sec
Tempo: 4010
Exercise 39 of 40

Bodyweight Walking Lunge

Equipment
No Equipment
Sets
3
Reps
8*
Rest
10 sec
*Each leg. Tempo: 3010
Exercise 40 of 40

Back Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
16
Rest
120 sec
Tempo: 2010
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