5 day workout Split | Muscle Building | PPL UL Workout | Biglee Tamil

Summary

This workout routine video offers a structured 5-day plan for busy individuals aiming to build strength, gain lean muscle mass, or maintain muscle while losing fat. The routine emphasizes a mix of push, pull, leg, upper, and lower body exercises with sets focusing on muscle stimulation and hypertrophy. It incorporates challenging super sets and strength training, suitable for all levels from beginners to advanced. The video encourages consistency over 8-10 weeks, with a focus on overall conditioning, recovery, and gradual progress for maximum results.

Takeaways

• 💪 Best 5-day workout routine is designed for people with busy schedules focusing on strength gain, lean muscle mass, or fat loss.
• 📅 The routine covers different muscle groups on different days: push, pull, leg, and upper-lower splits.
• 🏋️‍♂️ Day 1 focuses on push muscles like chest, shoulders, and triceps with exercises like incline dumbbell press, cable crossovers, and lateral raises.
• 🏋️‍♀️ Day 2 targets pull muscles like back and biceps with straight-arm pullovers, barbell rowing, and dumbbell shrugs.
• 🦵 Leg day includes exercises like leg extensions, front squats, leg curls, and calf raises to engage the lower body muscles.
• 💥 Emphasis on challenging weights and super sets to maximize muscle stimulation and conditioning, especially in the final reps of each set.
• 📊 Each muscle group is trained at least twice a week to promote muscle recovery and hypertrophy.
• ⏱️ Exercises include a mix of strength and endurance-based moves with a focus on form, weight progression, and volume (reps/sets).
• 🎯 For beginners and intermediates, start with moderate weights and progress towards heavier loads, ensuring muscles are fully engaged.
• 🔄 Follow the routine for 8-10 weeks for noticeable results, and reassess the workout plan after this period for further improvements.

Q & A

What is the purpose of the workout routine mentioned in the video?

The workout routine is designed for individuals with busy schedules who aim to either build strength, gain lean muscle mass, or retain muscle while losing fat. It provides a balanced approach that stimulates maximum muscle groups in five days.

What does the workout split look like in this routine?

The routine follows a push-pull-legs (PPL) split. Day 1 focuses on push muscles (chest, shoulders, triceps), Day 2 on pull muscles (back, traps, biceps), Day 3 on legs, Day 4 is rest, and Day 5 combines upper and lower body exercises.

How often are muscles trained in this program?

In this program, muscles are trained twice a week to maximize muscle hypertrophy and conditioning. Each major muscle group is stimulated twice within the weekly cycle.

What is the rep and set range for the exercises?

Most exercises are performed in the range of 4 to 5 sets with 8 to 12 repetitions. Heavier compound lifts such as squats or deadlifts are performed with 3 to 5 reps to focus on strength, while accessory movements may include super sets to enhance conditioning.

What is the focus of the push day exercises?

The push day focuses on working the chest, shoulders, and triceps. Exercises include incline dumbbell presses, cable crossovers, and dumbbell shoulder presses. The goal is to stimulate these muscle groups using challenging weights and various movement angles.

How is progression achieved in the routine?

Progression is achieved by increasing the weight each week, especially on the last few sets of exercises. The goal is to use a challenging weight that allows for the completion of the last few reps with difficulty, ensuring muscle stimulation and growth.

What kind of super sets are included in the workout?

Several super sets are included to intensify the workout, such as combining lateral raises with front raises for shoulders, and pairing preacher curls with hammer curls for biceps. Super sets are used to engage more muscle fibers and improve conditioning.

How is the leg day structured in this program?

Leg day focuses on exercises like leg extensions, front squats, leg curls, and dumbbell plie squats. It also includes super sets to maximize lower body stimulation. Special attention is given to activating the glutes and calves with exercises like seated and standing calf raises.

What is the importance of rest and recovery in this workout routine?

Rest and recovery are essential components of this routine, with a full day dedicated to recovery after every three days of training. This ensures muscle repair and supercompensation, allowing for optimal performance during the next training session.

How long should one follow this workout routine to see results?

It is recommended to follow this workout routine for a minimum of 8 to 10 weeks. This duration will allow the body to adapt, build strength, and show visible improvements in muscle mass and conditioning.