This content outlines a 5-day natural bodybuilding training split designed for lean bulking and fat loss, emphasizing the importance of diet and providing a detailed weekly workout schedule.
Mind Map
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What's up, Nomies? I'm a professional
natural bodybuilder, and today I'm going
to share with you my favorite split that
I've used over the last year to lean,
bulk, and lose over 40 lbs. I've done
many different splits over the years,
but only one truly stands out in my
opinion. But before we get into my
current and favorite training split that
I've ever used, I want to mention that
if you're not already putting some
effort into your diet, that you should
really start there first. It's a lot
harder to grow muscle tissue without
adequate protein and balanced
macronutrients. Much like the plants I
water every day, we have to feed the
body properly if we want it to grow. but
you're here to know how to train. So,
today I'm going to share my current 5day
split. Now, this is all subjective and
just my personal experience, but I've
helped an absolute ton of people achieve
similar results in my Daily Swell
program. I help every new member with
macros, meal plans, cookbooks, and
you'll get exclusive access to my Daily
Swell Discord. All for just $8 a month.
So, with that being said, the schedule
goes like this. Monday starts with a
hamstring focused leg day. Most people
need to grow them, so we hit them hard
and we hit them first. followed by a
chest focused push day on Tuesday and a
back focus pull day on Wednesday before
taking our first rest day on Thursday.
Friday we hit our quad focus leg day and
we finish off the week with a full upper
day on Saturday. My legs have absolutely
blown up over the last year and I
believe that it's due to placing both of
my leg days after my rest days. This
gives our legs the best chance to have a
good workout. So, I start with 5 to 10
minutes of some simple dynamic
stretching motions and walking lunges.
This helps get my knees warm with the
addition of our first movement, a seated
hamstring curl. I prefer seated over
lying because of the stability of the
seat. I begin with two warm-up sets and
hit them back to back to save time
before banging out three sets in the 8
to 12 rep range. Now that our knees are
warm, I like to move over to a Smith
machine or hack squat. I use these two
motions interchangeably, but alter the
foot position depending on the focus
that day. Higher on the platform for
hamstrings today and lower on the
platform for quads on Friday. After
demolishing three sets of squats in the
six to 10 rep range, I move over to the
Pit Shark machine for some stiff leg
deadlifts. This is going to help finish
off the rest of the hamstring with two
to three sets. If you don't have access
to this machine, you can trade it out
for a barbell or Smith machine if
preferred. Now, depending on fatigue and
how my legs feel, I'll aim to do two
sets of Bulgarian split squats as well.
I rarely do more than two sets due to
how hard these are. They're easily my
least favorite movement, but they do
work really well for leg growth. Our
first leg day is finished up with three
sets of abductors. This workout is
well-rounded and will give you
everything you need to toast your legs
and gain some solid muscle tissue. My
personal favorite workout of the split
comes second with our chest focus push
day. I've always loved the way a full
chest pump feels, so this is the day I
look forward to the most. I like to
start the lift off with some good
dynamic stretching for the upper body.
Safety is always been a big concern for
me in the gym, so I like to start our
workout off with an incline Smith
machine press. Most people need more
growth in their upper chest, so placing
this first is going to give it the best
chance to grow. Two warm-ups and three
working sets is all you need. If you
don't have a Smith machine, you could
switch this for a dumbbell or machine
incline press as well. It's important to
note that I do not wait on machines at
the gym. There's always alternatives,
and so if someone has the machine I
need, I just choose something that is a
close second. The muscle has no clue
what exercise you're doing. It only
knows the stimulus that you're giving
it. Train hard, and the exercise
selection doesn't matter as much as long
as it's a good motion and feels good for
you. But next up is our flat press. I
prefer to use a machine due to the
stability of having a chair and foot pad
to hold me in. This is only going to
allow for more pressing strength and
more focus from you. Most of our chest
volume for the week is on our push day.
So, I hit three sets of flat press as
well. At this point in the workout, I
like to give my chest a break and move
on to some lateral raises for the
shoulders. A large delt is the key to a
really aesthetic physique. So, I knock
out four sets of 10 to 15 reps. I could
go heavier for less reps, but I find
that tends to wear on my elbows. This is
one of those exercises that more isn't
always better. Choose a weight that
challenges but doesn't hurt. The last
muscle group today is the triceps. So, I
like to round out the workout with some
machine tricep extension or weighted
tricep dips. These are two staples in my
training and I use them interchangeably
depending on what's open. To finish off
the triceps, I like to hit some cable
tricep extension either with a rope or
by crossing two cables again depending
on what's open. And finally, for our
last exercise, I like to toast the rest
of the chest with a couple sets of pec
deck or cable crossover. This gives me a
nice little pump to finish the workout
and saving us till the end allowed the
chest to rest a bit so we can hit our
pec deck effectively. This also creates
the perfect time to check out the thick
chest pump that we were just blessed
with. Now we finish off the first half
of the split with our back focus pull
day. Just like in previous days, we're
going to at least stretch what we're
training first. Most people need to grow
their lower lats the most, myself
included. So, I like to start things off
with a cable lat pull down. Again, two
warm-ups and three working sets to get
things started. I prefer an eight to 12
rep range here because it's easy to
strain your neck if you're aiming for
any lower. But now that we're warm, I go
right into my working sets on the chest
supported row machine. This machine is
going to target our upper back because
our elbows are a bit flared out to our
sides. Three working sets later and it's
time to move on to some biceps. I like
to give the back a bit of a break so we
can hit the last exercise with a bit
more strength. So, with that being said,
there's two staples in my current bicep
training. Ideally, we want some form of
hammer curl and I've been really
enjoying this seated variation because
my elbows are supported. My biceps have
always been a strong point. So, two to
three sets and it's back to the lats.
For the third and final back motion, I
like to do a single arm cable row. I'm
really focusing on keeping my elbow
tight against my side and dragging it
along the ground. I do enjoy trading
this exercise out for a standing
straight arm pull down as well. And
finally, our last exercise to finish off
our pull day is a beaian curl. This is
probably my favorite bicep exercise of
all time, but it does trade nicely for
an incline dumbbell curl as well.
Pullium day is now complete and the pump
was achieved. Now, you may be thinking
that I forgot about abs, but I keep it
simple with two main exercises. A
weighted cable curl because it's an easy
exercise to progressive overload and a
leg raise of some kind. I prefer leg
raises on a sit-up bench versus hanging.
I train my abs once per week and suggest
placing them after your shortest workout
of the week, our pull day on Wednesday.
Thursday is here and today is our first
rest day. We've got the bigger portion
of the split out of the way, but I do
like to get my steps in and focus on
recovery. Now, if you made it up to this
point in the video, I'd love to know
down in the comments what is your
favorite split. While you're there, make
sure to give the video a like and
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channel. Now, by Friday, our legs should
have recovered from Monday's thrashing.
So, it's time to make them sore for the
weekend with our second leg day. This
one is quad focused, but I still like to
start the day with our stretching, of
course, and our seated leg curl for a
quick warm-up on the knees. We're still
hitting a solid compound with our hack
squat or Smith machine squat. Again,
just moving the foot position depending
on the focus. We're going as deep as
possible here. As to grass, three
working sets in the 6 to 10 rep range,
although I do prefer eight reps over
six. Leg extension is up next to roast
the rest of the quad. I can max out the
machine at my current gym, so I'm
training in the 12 to 15 rep range,
although I'd prefer 8 to 12s here if you
have enough weight. Three good sets and
it's off to the adduction machine. This
machine is crucial for a leg that's
thick from side to side. If you want to
close the thigh gap, hit these hard,
just like everything else. And lastly,
to finish the workout, we're going to
slam the calves with as much weight as
they can handle. I really like using a
Smith machine and a step to get a nice
full stretch. But I do have to let you
guys in on a little secret. I haven't
directly trained my calves in over 2
years. Calves are really genetic and so
if you have long shins, most likely you
have long calves. That's definitely
going to make it harder for you. But
what you can do is build up that genetic
strong point upper body. In our last
workout of the week on Saturday, this is
a full upper workout that starts with
chest and back and finishes with
shoulders and arms. I like to alternate
starting with the chest or back each
week to share the growth. I start this
workout again with an incline chest
press variation for three working sets
and a flat press variation for two
working sets before moving on to the
back. two lat exercises with the same
set scheme. Typically starting with our
lat pull down and our single arm cable
row. This workout is finished off with
four sets of lateral raises, three to
four sets of a bicep curl variation, and
three to four sets of a tricep
variation. It's important to note that I
typically add in an overhead shoulder
press variation every other week. I get
a lot of front delt activation in my
incline presses so they get enough
volume across the week. It's also
important to know that I rarely directly
train my rear delts. If yours is
underdeveloped, you'd want to add some
rear delt work in the split. I
personally get a lot of involvement on
my pull days and actually prefer the
look of a smaller rear delt to enhance
the appearance of the triceps. Now,
Saturday after my lift, I get my butt to
the grocery store. So, that way when I
wake up on Sunday, I've got no excuses
not to get my meal prep done. The food's
already in the fridge and ready to be
prepped. Once again, your nutrition
matters a lot more than you think, so
put some time and effort into it.
Although Sunday is a rest day, it's one
of the most important days because it's
our time to get the meal prep done so
that we can have a consistent week. But
that's going to be a wrap on today's
video, guys. This split has helped me
put on about 5 lbs of lean mass and lose
40 lbs over the last 9 months. So, give
the split a try. But if you need help
with macros, meal plans, cookbooks, and
daily workouts, consider joining the
team. I hope you guys enjoyed the video.
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