@DeanTTraining: Perhaps the GREATEST 5 day wor...

Perhaps the GREATEST 5 day workout split known to man is…

DAY 1: Pull
DAY 2: Push
DAY 3: Lower
DAY 4: Off/Zone 2 Cardio
DAY 5: Upper
DAY 6: Lower
DAY 7: Off/Zone 2 Cardio

And here are the workouts that go along with it:

𝗣𝗨𝗟𝗟
Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR
Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR
Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR
Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR

𝗣𝗨𝗦𝗛
Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR
Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR
Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR

𝗟𝗢𝗪𝗘𝗥 𝗔
Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR
Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR
Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR
Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR
Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position)
Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR
Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR

𝗨𝗣𝗣𝗘𝗥
Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR
Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR
Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR
Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR
Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR

𝗟𝗢𝗪𝗘𝗥 𝗕
Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR
Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR
Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR
Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR
Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR
Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR
Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR

NOTE:
- All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred
- If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets
- Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats/SLDLs to avoid ending up in a susceptible position
- 2 minutes rest between working sets is the FLOOR…3 or more is preferred
- 60-90 seconds rest is fine between WARM UP sets

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