How to Set Up an ABCDE WORKOUT Step by Step!📝 (Training Split 5 Times a Week)

Summary

This workout guide outlines a structured training regimen focusing on muscle stimulation, variety, and recovery. The program spans five days, with a combination of back, chest, shoulder, biceps, triceps, and leg exercises. Key elements include alternating training days (e.g., C1 and C2 for legs) to optimize joint recovery, emphasizing the importance of protein intake for muscle growth, and providing rest days to support muscle development. Additional tips cover cardio, joint care, and using proper techniques to avoid injury, while integrating different exercises for comprehensive muscle engagement throughout the week.

Takeaways

• 😀 The importance of training each muscle more than once a week for optimal growth and stimulation.
• 😀 Start the week with power training for back, shoulders, and biceps, aiming to train with higher loads after a rest day.
• 😀 Chest day focuses on machine bench presses, dumbbell presses at an incline, and crossover exercises, with additional attention to shoulders and triceps.
• 😀 Leg day (C1 and C2) involves a diverse selection of quadriceps, hamstrings, and calf exercises, with strategic sequencing for optimal muscle focus and recovery.
• 😀 Proper joint care is emphasized, as cartilage doesn’t have nerve endings and can degrade without noticeable pain, leading to long-term issues.
• 😀 Full-body training on Saturdays utilizes a variety of exercises for each muscle group to maximize stimulus with fewer exercises per muscle.
• 😀 When training legs, ensure you allow for adequate recovery as the pressure on joints is intense, and overtraining can lead to injury.
• 😀 Training the biceps and triceps involves a mixture of curls, overhead extensions, and pulley work for a balanced arm workout.
• 😀 Shoulders require a mix of lateral raises, posterior deltoid exercises, and front raises for well-rounded development.
• 😀 Protein intake, specifically around 2g of protein per kg of body weight per day, is critical for muscle recovery and growth after training.
• 😀 Cardio should be done at the end of workouts, with specific guidelines for leg days (no cardio) and other days (30-40 minutes or 20 minutes of cardio depending on the day).

Q & A

Why is it important to train the muscle more than once a week?

Training muscles more than once a week stimulates muscle growth by providing more frequent training sessions, increasing muscle activation and recovery time, leading to improved hypertrophy.

Why should you focus on back exercises on the first training day?

The first day is considered a 'power day' after a rest day, which allows you to train with more load. Training the back first makes use of this higher strength potential.

What is the purpose of doing lighter shoulder and biceps exercises on the first day?

The idea is to provide additional reinforcement to the shoulder and biceps muscles without focusing too much on them. These exercises complement back training by stimulating the muscles without overloading them.

Why is the lumbar extension bench done at the end of the back workout?

Training the lower back at the end ensures it does not interfere with the execution of other exercises, such as biceps or reverse crucifix, which rely on the lower back for stability.

How should you approach repetitions and failure during training?

You should aim to train close to failure in each set. In the last set of each exercise, push to failure to fully stimulate muscle growth.

Why is leg training important after upper body workouts?

Leg training allows the joints, particularly the shoulder and elbow joints, to rest after upper body exercises. Additionally, leg training demands both muscle and joint recovery, supporting overall recovery without overstressing the upper body.

What should you consider when training your joints?

Be cautious with joint stress, as cartilage doesn’t have pain receptors and can be damaged without immediate feedback. Joint recovery is slower, and improper exercise technique or overexertion can lead to long-term damage.

Why is it beneficial to alternate between C1 and C2 leg workouts?

Alternating between C1 (quadriceps, hamstrings, calves) and C2 (calves, hamstrings, quadriceps) ensures balanced training, paying attention to areas you may have neglected in the previous session and helping to avoid fatigue that could affect performance.

How can you make the most of shoulder exercises on the Friday workout?

By focusing on biceps, triceps, and shoulders in the Friday session, and using a strategic order of exercises (such as starting with biceps), you maximize muscle development. It’s important to use different equipment to keep the exercises varied for better muscle stimulation.

Why is cardio important after most workouts, but not after leg days?

Cardio after workouts helps reduce fat and improve cardiovascular health, but it’s avoided on leg days to prevent additional fatigue or strain on already overworked muscles and joints.