This is a 5 day workout routine variation based on my original big, brutal, and bold approach. You can read the full article by
clicking here.
Each big, brutal, and bold session attacks muscle groups using the following approaches;
-
Heavy Work - 2 sets of 4 to 6 reps with a focus on the big compound movements.
-
Moderate Work - 2 sets of 8 to 12 reps with a focus on less taxing compound or machine exercises.
-
Light Work - 2 sets of 12 to 15 reps with a focus on isolation or machine movements.
Here is the 5 day workout routine
- Day 1 - Quads and Abs
- Day 2 - Back and Traps
- Day 3 - Chest and Triceps
- Day 4 - Off
- Day 5 - Deadlifts, Hamstrings, and Abs
- Day 6 - Shoulders and Biceps
- Day 7 - Off
Perform cardio 20 minutes per day, either first thing in the morning, on off days, or after lifting.
Using the following supplement and eating approach while using this 5 day workout routine:
- 180 to 220 grams of protein each day.
- Eat at 300 calories above maintenance levels.
- 25 to 30% of your calories each day should come from quality fats.
- Considering using a good pre-workout. This is an intense program. The combination of Vasky and Ruckus is rock solid.
- Post-workout take Huge Gainer. It has a 3:1 carb to protein ratio which is exactly what your body needs after lifting, and Huge Gainer contains 25 grams of top quality whey protein.
- Use a quality multivitamin and fish oil.
| Quads and Abs |
| 5 Day Workout Routine |
| Exercise |
Sets |
Reps |
| Bold - Squats |
2 |
6+ |
| Big - Leg Press |
2 |
10+ |
| Big - Hack Squats |
2 |
10+ |
| Brutal - Lunges |
4 |
15 |
| Brutal - Leg Extensions |
4 |
15 |
| Burn - Bench Step Ups, Holding Dumbbells |
1 |
50 each leg |
| Planks |
3 |
60-120 sec |
| Back and Traps |
| 5 Day Workout Routine |
| Exercise |
Sets |
Reps |
| Bold - Barbell Rows |
2 |
6+ |
| Big - Dumbbell Rows |
2 |
10+ |
| Big - Seated Cable Rows |
2 |
10+ |
| Brutal - Lat Pull Downs |
4 |
15 |
| Brutal - Machine Rows |
4 |
15 |
| Burn - Pull Ups, Inverted Rows or Assisted Pull Ups |
1 |
50 |
| Power Shrugs |
3 |
15 |
| Chest and Triceps |
| 5 Day Workout Routine |
| Exercise |
Sets |
Reps |
| Bold - Bench Press |
2 |
6+ |
| Big - Incline Dumbbell Bench Press |
2 |
10+ |
| Big - Guillotine Press |
2 |
10+ |
| Brutal - Low Cable Crossovers |
3 |
15 |
| Brutal - Machine Chest Press |
3 |
15 |
| Burn - Push Ups or Pec Dec |
1 |
50 |
| Big - EZ Bar Cable Triceps Extensions |
3 |
10+ |
| Brutal - Lying Dumbbell Triceps Extensions |
3 |
15 |
| Burn - Close Grip Bench Press |
1 |
50 |
| Deadlifts, Hamstrings and Abs |
| 5 Day Workout Routine |
| Exercise |
Sets |
Reps |
| Bold - Deadlifts |
2 |
6+ |
| Big - Dumbbell Stiff Leg Deadlifts |
2 |
10+ |
| Big - Reverse Hack Squats |
2 |
10+ |
| Brutal - Leg Curls |
4 |
15 |
| Brutal - Reverse Hyper or Glute/Ham Raise |
4 |
15 |
| Brutal - Rear Bodyweight Lunges |
1 |
50 each leg |
| Ab Wheel Roll Outs |
3 |
10-20 |
| Shoulders and Biceps |
| 5 Day Workout Routine |
| Exercise |
Sets |
Reps |
| Bold - Overhead Press |
2 |
6+ |
| Big Seated Alternating Dumbbell Press |
2 |
10+ |
| Big - Machine Shoulder Press |
2 |
10+ |
| Brutal - Upright Rows |
3 |
15 |
| Brutal - Face Pulls or Bent Over Rear Delt Flys |
3 |
15 |
| Burn - Dumbbell or Machine Shrugs (With Versa Gripps) |
1 |
50 |
| Big - Reverse Lat Pull Downs |
3 |
10+ |
| Brutal - EZ Bar Curls |
3 |
15 |
| Burn - Alternating Dumbbell Hammer Curls |
1 |
50 |
