Hey I haven't hit the weight for close to 5 months now but I sporadically would go for a run or random sessions in those five months. But now I'm planning on sticking to a good workout routine and diet. Since the internet provides vast information regarding workout plans, exercises, etc...I wanted some input on a plan I put together. I'm a male 22 years old, 135lbs...I have a pretty high metabolism... Mon : chest,tris Tues: back, traps,abs Wed: rest Thurs: legs, shoulders Fri: bis, abs,calves Sat: rest Sun: rest or seeing I'm on the thinner side...should I switch to full body workouts? Any advice would help. Thanks!
Answered by Jamie Kerem Since you are what is considered "ectomorphic" (tendency to be skinny, not put on any weight of any kind), full body workouts wouldn't stimulate the kind of growth you are looking for.
I have made some minor revisions to the 5 day split you have given me.
Monday: Chest/Triceps
Tuesday: Back/Biceps
Wednesday: Rest
Thursday: Legs/Calves
Friday: Shoulders/Abs
Saturday: Rest
Sunday: Rest
When you work chest you inadvertantly work your tricep muscles (through presses and pushups etc). The same goes for back and biceps. Therefore, combining them together creates space to focus on your legs and your shoulders on seperate days. Both muscles will need their own day whereas arms do not, your arms will grow with the rest of your body. By devoting an entire day to legs, you set yourself up for more growth due to the testosterone releases when doing big compound leg movements like squats and deadlifts.
Also, remember to eat more calories than you naturally (and through exercise) burn. In your case, this is probably well over the 3000 mark. Calculate your own BMI.
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