The 4x5 Muscle Development 2 routine by JefitTeam is a 4 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
This training program follows an exercise prescription published in scientific journal, Physiologica...
This training program follows an exercise prescription published in scientific journal, Physiological Reports (2015). The program was from University of Central Florida researchers. Subjects were placed in one of two groups.
The study showed high-intensity training utilizing 4x5 and 6 exercises with 3-minute rest worked best for building strength and muscle hypertrophy. The protocol compared this format to a higher volume training format using 4x10-12, with 1-minute rest.
The program uses the exact 6 exercises found in the study used in a 4-day training plan. Use 3-minute rest breaks between all sets like in the study. In this follow-up to the original Jefit program, in this routine, your goals is to use 80-85 percent of your 1-RM for all your sets (after you're warmed up).
PROGRAM LAYOUT
Day 1 & 3: Legs/Back/Bicep
Day 2 & 4: Chest/Shoulder/Tricep
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Day 1
Day 2
Day 2
Day 3
Workout 1: Legs/Back/Bicep
Est time: 92 min
6 exercises
Barbell Squat Upper Legs
Sets
4
Reps
5
Interval
00:00
Rest Time
03:00
Machine Leg Press Upper Legs
Sets
4
Reps
5
Interval
00:00
Rest Time
03:00
Barbell Deadlift Back
Sets
4
Reps
5
Interval
00:00
Rest Time
03:00
Cable Lat Pulldown (Wide Grip) Back
Sets
4
Reps
5
Interval
00:00
Rest Time
03:00
Barbell Bent-Over Row Back
Sets
4
Reps
5
Interval
00:00
Rest Time
03:00
Barbell Curl Biceps
Sets
4
Reps
5
Interval
00:00
Rest Time
03:00
Featured plans for you
Try one of these professionally designed workout plans