Since it is so high volume, it is important to start the weights very low and work your way up. This is a high volume program with lots of accessory movements, making it ideal for hypertrophy.
#Beyond bigger leaner stronger workout update#
GZCL Free Compendium November 27th Update Starscream 12 Week Hypertrophy Program (5 Day) GZCL himself has fantastic write ups on VDIP and UHF.īoth of these programs can be found in the GZCL Compendium spreadsheet collection below.
NSuns Linear Progression (LP) Complete Bundle (4 Day, 5 Day, 6 Day squat, 6 Day deadlift) | GZCL 5 Day Split Program If you don’t want to pull with an alternate stance, you could do another deadlift variation like defecit deadlifts, paused deadlifts, etc.
So if you normally pull conventional, sumo deadlift would be your alternate deadlift stance. “Alt stance deadlift” is the stance that is opposite to what you normally train. For those looking for a 5 day program, an additional bench press day is added. There are many different versions of nSuns, which the 4 day version being especially popular. Many, many people have used nSuns successfully to get stronger, lose fat, and gain muscle (read nSuns Reviews + Results). NSuns is a popular variation of Jim Wendler’s 5/3/1 which bases each workout around one of the “big four” lifts (squat, bench press, deadlift, and overhead press (aka OHP)) and then prescribes additional accessory volume. A short summary is provided, but additional information is available by clicking through to the program’s detail page. Upper/Lower Split Workout Routine Collections (3 day, 4 day, 5 day)īelow you’ll find some of the best 5 day programs available on Lift Vault.squat, deadlift, bench press, or overhead press) and accessory movements are added as needed. For strength or powerlifting programs, each day is usually centered around one or two compound movements (e.g. For physique or bodybuilding programs, it’s common to see muscle groups targeted (these are often known as workout splits, as each day is “split” into a specific muscle group). A 5 day workout split is a lifting routine that focuses on different muscle groups or lifting movements per day.
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