As we move into fall and soon, winter, most lifters want to build more size. A great way to do that is with a 5-Day Split Routine. The beauty of a 5-day is that you can devote the workout to a single body part. And, there’s a designated arm day! In this article we’ll look at a Rich-inspired routine, and provide 5% Nutrition supplement suggestions. Ready to lift?

The 5-Day Split

Rich used a 5-day routine quite a bit. He didn’t believe in overtraining, so he had no problems with the amount of work. If you’re a beginner, or coming back from a lay-off, use a 3-day split and work up to this level. Otherwise, have fun with this one! 

The Routine

This routine is inspired by Rich. It should be noted that he did not stick to a specific routine for long. He regularly mixed things up, often weekly. 

Day 1 - Back

Lat Pulldowns - 5 sets - 25, 20, 15, 12, 10 reps

Close Grip Pulldowns -   5 sets - 25, 20, 15, 12, 10 reps

Wide Grip Pulldowns Behind the Neck -  5 sets - 25, 20, 15, 12, 10 reps

Seated 1-Arm Cable Rows -  5 sets - 25, 20, 15, 12, 10 reps

Wide Grip Seated Cable Rows - 5 sets - 12 reps

Day 2 - Chest

Smith Machine Incline Bench Press  - 5 sets - 20, 15, 12, 10, 8 reps

Smith Machine Flat Bench Press - 5 sets - 20, 15, 12, 10, 8 reps

Pec Deck - 5 sets - 20, 15, 12, 10, 8 reps

Cable Crossovers - 5 sets - 15 reps each set

Day 3 - Rest

Day 4 - Shoulders & Traps
Smith Machine Overhead Press - 5 sets - 20, 15, 12, 10, 10 reps

Dumbbell Side Laterals - 5 sets - 25, 20, 15, 12, 10 reps

Dumbbell Rear Laterals - 5 sets - 25, 20, 15, 12, 10 reps

Barbell Shrugs - 6 sets - 25, 20, 15, 12, 10, 8 reps

Day 5 - Legs 

Lying Leg Curls - 7 sets - 30, 25, 20, 15, 12, 10, 8 reps 

Smith Machine Squats - 5 sets - 25, 20, 15, 12, 10 reps

Leg Extensions - 5 sets - 20 reps each set 

Standing Calf Raises - 5 sets - 20, 15, 12, 10, 8 reps

Seated Calf Raises - 5 sets - 20, 15, 12, 10, 8 reps

Day 6 - Arms

Superset # 1

EZ Bar Skullcrushers - 5 sets - 20, 15, 12, 10, 8 reps 

EZ Drag Curls - 5 sets - 20, 15, 12, 10, 8 reps 

Superset # 2

Overhead Triceps Extensions (with Rope attachment) - 5 sets - 20, 15, 12, 10, 8 reps 

EZ Bar Cable Curls - 5 sets - 20, 15, 12, 10, 8 reps 

Superset # 3

Tricep Pressdowns - 5 sets - 20, 15, 12, 10, 8 reps 

Dumbbell Concentration Curls - 5 sets - 20, 15, 12, 10, 8 reps 

Superset # 4

• Smith Machine Close Grip Bench Press - 5 sets - 20, 15, 12, 10, 8 reps 
• Hammer Curls - 5 sets - 20, 15, 12, 10, 8 reps 

Superset # 5

Reverse Curls - 5 sets - 30, 25, 20, 16, 16 reps

Seated Wrist Curls - 5 sets - 30, 25, 20, 16, 16 reps

Day 7 - Rest

Performance Notes

Concentrate on proper form. Make sure you lift the weight under control, don’t let momentum do the work. Emphasis the negative part of the rep. As far as tempo, take 2-3 seconds to lift the weight and 4-6 seconds to return to the start position. If you take your sets to failure, you can push past failure with the rest-pause technique.

Don’t Forget 5% Nutrition!

Your workout really begins with 1-2 meals several hours before you train. Be sure to include simple carbs and plenty of protein. Then it’s time for your favorite 5% Nutrition pre-workout! How about Full As F*ck stacked with Kill It RTD? Talk about a pre-workout powerhouse! Try adding Core Creatine. Sip a slightly frozen All Day You May while you train, and add Hydrate Sticks to ensure hydration. When you’re done, have a post-workout shake, for example Shake Time and Real Carbs. Try taking Digestive Defender so your body can utilize all these nutrients. Finally, check out our muscle builders. There’s no reason to wait, stop by 5% Nutrition and stock up today!