5 Day Frequency Split For Aesthetics
I’ve put out multiple training templates over the past year, ranging from 2-4 days a week.
To be completely honest, I feel that the majority of people can get away with this and make amazing progress.
In fact, I myself train 2-4 days a week for the most part.
You see, things are different when you have half a decade or more of training under your belt and you want to take things up a notch.
But keep in mind that just showing up to the gym doesn’t count as training.
Go to a commercial gym and you’ll see you a lot of people working out, but not all of them are progressively training.
While the difference between the two might seem minor at first, it is pretty much the progression that leads to results.
Why I add this as a precursor to this article is because I want you to understand that just showing up to the gym more times a week isn’t going to lead to better results.
What will lead to better results is progressing on a good exercise selection with sufficient volume, intensity and frequency over time.
There are multiple ways to accomplish this and this 5 day template is just one of them.
This split is perfect for;
1. Someone who loves training and going to the gym multiple times a week.
2. Someone who wants to train with a higher a frequency.
3. Someone who wants to train with higher weekly volumes.
That said, almost anyone can make use of this template and get great results.
The Set-Up
This split is set up as an Upper-Lower-Upper-Lower-Upper routine.
This means you train for 5 days and then take two rest days.
That means it’ll look something like this;
U/L/U/L/U/R/R
Alternatively, you can perform this as;
U/L/U/R/L/U/R
but I leave that up to your preference.
As you see, this split allows you to train upper body 3 times a week while still giving you a 2x frequency for the lower body.
This means that you’re still getting the benefits of frequency training by making sure that you’re training every muscle at least 2 times a week.
Since the goal of this template is focused on aesthetics, it only makes sense to make this routine upper body focused.
The Template
Let’s begin with a quick breakdown.
A session will consist of 3-5 exercises.
This might seem less at first, but keep in mind that you will be training the same muscle groups 2-3 times a week.
Volume
Giving out generalized volume recommendations is always tricky.
What might work for one person might not work for another.
This is why I leave that on you to decide.
I recommend performing 3-5 sets for each exercise.
If you don’t know how much is right for you, start with 3 and only add volume if you aren’t making progress.
Do NOT fall for the trap of more is better.
For example, 3 sets of direct bicep work might seem less at first, but perform that 3 times a week and it adds up to 9 hard sets with good quality.
That said, if you truly feel some muscle groups are lagging, feel free to stick to the higher end of the range for those.
If you plan on running this while dieting, I recommend sticking to 3 sets for every exercise.
Exercise Selection
If I had to summarize this section, it would be;
Pick movements that work for you and allow you to progress effectively over time.
This means that you’re not forced to perform a specific lift.
Don’t want to barbell bench press?
Do the dumbbell variation instead.
Don’t want to leg press?
Feel free to use the hack squat machine.
Different movements feel different for different people based on how their bodies are built.
Pick a movement that works for you and then make sure you progress on it.
Below is a list of exercises you can use for the mentioned movement patterns.
You are not limited to these.
Incline Push
Incline Barbell Bench Press
Incline Dumbbell Press
Incline Press Machine
Horizontal Push
Flat Barbell Bench Press
Flat Dumbbell Press
Machine Chest Press
(Weighted) Dips*
*While not truly a horizontal push, these can be great for chest, shoulder and tricep development and can be used in place of the horizontal pushing in this template.
Vertical Push
Standing Overhead Press
Seated Barbell Military Press
Seated Dumbbell Shoulder Press
Horizontal Pull
Barbell Row
Pendlay Row
Dumbbell Row
Seated Cable Row
Chest Supported Row
Vertical Pull
(Weighted) Chin Ups
(Weighted) Pull Ups
Assisted Pull Up Machine
Cable Lat Pulldown
Lat Pulldown Machine
Side Delt Variant
Dumbbell Lateral Raise
Cable Lateral Raise
Upright Rows
Chest Fly Variant
Dumbbell Fly
Incline Dumbbell Fly
Pec Dec Machine
Cable Fly
Low To High Fly
High To Low Fly
Bicep Variant
Bicep Barbell Curl
Hammer Curl
Cable Curl
Preacher Curl
Incline Dumbbell Curl
Tricep Variant
Skull Crushers
Dumbbell Skull Crushers
Tricep Rope Pushdown
Tricep Pushdowns
Tricep Overhead Rope Extension
Overhead Tricep Dumbbell Extension
Close Grip Bench Press
Squat Pattern
Barbell Back Squat
Front Squat
Bulgarian Split Squat
Lunge
Leg Press*
*If you don’t want to squat at all.
Hip Hinge Pattern
Deadlift
Sumo Deadlift
Romanian Deadlift
Dumbbell Romanian Deadlift
Good Mornings
Leg Press Variant
Leg Press Machine
Hack Squat Machine
*Replace with Front Squats or Single Leg Quad work if you don’t want to perform Leg Press Variants.
Quadricep Variant
Leg Extension
Heel Elevated Goblet Squat
Hamstring Variant
Seated Leg Curl
Lying Leg Curl
Hyperextensions
Calves Variant
Standing Calf Raise
Seated Calf Raise
Leg Press Calf Raise
Single Leg Dumbbell Calf Raise
Abs Variant
Cable Crunch
Machine Crunch
Hanging Knee Raise
Decline Crunch
Ab Wheel Roll Outs
Planks
Cable Woodchoppers
Note:
Keep in mind the potential overlap in training.
For example, if you do want to focus on bringing up your deadlift, I recommend altering the template so that you don’t have to perform the deadlifts the day after you perform barbell rows (or other horizontal pulling).
That said, this template is set up with hypertrophy in mind, and for the purpose of hypertrophy, using a hip-hinge like Romanian Deadlifts or Good Mornings can yield great results for a fraction of the load.
In that case, feel free to run the template as is.
Rep Range
Just like everything else, you have the freedom to use rep ranges you like.
There are far too many people on the internet trying to convince you that 5 rep sets or 12 rep sets are the only way to build muscle.
Truth is, as long as you’re training with the right intensity and proximity to failure, the rep range won’t make a big difference.
But since gauging these variables could be difficult at extremes, it is recommended to set up the majority of your training in the 5-15 rep range.
Of course, it should be understood that certain exercises prefer certain rep ranges in general.
For example, performing 5 rep dumbbell lateral raises wouldn’t be the smartest option.
You’ll get a better idea of this in the sample routine below.
Sample Routine
Here is an example of what a sample routine could look like using this template:
Workout 1 - Upper A
1. Incline Chest 4 sets of 6-8
2. Row 4 sets 8-12
3. Lateral Raise 4 sets 8-12
4. Bicep 3 sets of 8-12
5. Tricep 3 sets of 8-12
6. Add (Optional) movement if necessary
Workout 2 - Lower B
1. Squat 4 sets of 6-8
2. RDLs 4 sets of 8-12
3. Calves 4 sets of 10-15
4. Add (Optional) movement if necessary
Workout 3 - Upper B
1. Weighted Chin Ups 4 sets of 6-8
2. Overhead Press 4 sets of 6-8
3. Incline Fly 4 sets 8-12
4. Bicep 3 sets of 8-12
5. Tricep 3 sets of 8-12
6. Add (Optional) movement if necessary
Workout 4 - Lower B
1. Leg Press 4 sets of 8-12
2. Leg Extension 4 sets of 10-15
3. Leg Curl 4 sets of 10-15
4. Calves 4 sets of 10-15
5. Abs 4 sets of 10-15
Workout 5 - Upper C
1. Flat DB Press 4 sets of 6-8
2. Lat Pulldown 4 sets of 8-12
3. Lateral Raise 4 sets 8-12
4. Bicep 3 sets of 8-12
5. Tricep 3 sets of 8-12
6. Add (Optional) movement if necessary
I’ve left in optional spots for if you want to target lagging muscles directly.
A good idea of these can be things like rear delts, traps, forearms, abs, spinal erectors, etc.
That said, if you get stronger on the main set up, you will develop these muscles, so only add in extra volume if you actually need it.
Can I Change *Insert Something You Dislike* To *Insert Something You Like*?
For the most part, yes.
As long as you aren’t replacing all the compound work with fluff and pump stuff, you’ll get great results.
Here’s the truth.
Hypertrophy programming is very forgiving.
Once you pick movements and get stronger on them over time, you’ll build muscle.
Instead of trying to find the magic program, focus on performing more reps and weight over time on the movements you select.
This is what will give you results.
Feel free to make adjustments.
This isn’t something set in stone.
You will only consistently adhere to the routine if you enjoy it.
That’s it for this article.
I hope you find it useful.
If you have any questions, feel free to comment below or drop me a message on Instagram.
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