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WHAT'S GOOD TH-cam ?! It’s your boy Jon Mango, back with another fitness & nutrition informative video here. In this one, we're talking about building your own 5-day workout split and how to go about it step by step to set yourself up for the most effective and efficient workouts you can do in 5 days a week at the gym!
This how we make gains! 💪
Excellent video! Thank you for your service❤
Only one split for Brother Jon to try....full body five days a week. Three days on, one day off, two days on, one day off. Fellow CDN, Jeff Nippard gave it a go. Gainzville, Tennessee!
Awesome!! I’ll be working up to the Five Day Gains status over the next month.
that's what I like to hear !!
5 days gaiiinz my man thanks for the dope video your passion speaks volumes 💯💯💪🏾
Lets go I'm gonna follow this one
yo thanks for this video - just made a Push (r) Pull (r) Pull Upper Lower
This video deserves plenty more likes
appreciate you!
Thanks for the help! Going into this blind can be daunting
Thanks so much! I'm starting the 75 Hard Challenge on 9/1/2022 and will use this routine. Included is my keto diet too. 🙌🏾
how is that going?
yo bro?
Very informative video thank you so much buddy❤
Bruh, I need that chest supported row bench...
5-day gainzzz few months later lol😅💪
How would I work this if I I can’t go to the gym on Friday and sundays
Definitely doing this... when the gym opens again. One quick question: Where do deadlifts and deadlift variations fall into this? Are they lower body? Push or pull? Thank you so much!
they can be lower body and pull
I'm thinking of doing it on that first hybrid day because I still wanna squat on both my leg days without taxing my cns too much
U are underrated af
Hi Jon, is it okey to do lateral raises do days on a row? like you mentioned in push pull days.
Very nice routine, thank you. Just a question: Day 1 Upper, you said HS (Hamstrings???) Row. Is it not Head Showder? High Showder???
Hammer strength row
Nice bro! I made up a 5 day split just then it goes like this.
Week 1
Monday- Push
Tuesday- Pull
Wednesday- Legs & Core
Thursday- Push
Friday- Pull
Week2
Monday- Pull
Tuesday- Legs & Core
Wednesday- Push
Thursday- Pull
Friday- Legs & Core
Week 3
Monday- Legs & Core
Tuesday- Push
Wednesday- Pull
Thursday- Legs & Core
Friday- Push
After Week 3 just restart back at Week 1 rotation and keep repeating the rotations etc.
After cycling through the rotations every 2 to 3 times take a de-load week as needed.
Can i ask why do you start the week with what you ended with last week
I do the first week only is that ok
This is a super helpful video, thank you! :)
so can i do monday: push /tuesday: pull wednesday :leg day /thursday: push /friday: pull
Jup, he says that around 3:30
best explained video and very good example workout plan. great video
I know it’s not ideal but I’m trying to hit the gym 5 days straight and rest 2 days straight. Would this split be recommended for that?
Oh he literally answered in the video right after I asked the question. lol
you're good brother!
On day 5 is it pull and legs on the same day or he not good in addition
Can someone explain why lateral raises is on pull day not push since it works the shoulders?
is a raise a pushing motion, or a pulling motion?
@@JonathanMango Its a pushing motion tho since you're pushing the weight from you not towards you and since it targets the shoulder as a whole so shouldnt it be on push day?
@@Haris-jx9ld you are pulling the dumbbells up, not pushing them up technically. That said, there is no RULE for this. If you put lateral raises on pull day, it won't suddenly not stimulate your shoulders in the same way and prevent you from building your shoulders. And vice versa. Don't make the mistake of thinking it has to be that serious and that you must obey what the god of gains says or else be doomed to insignificant gains forever because you put lateral raises on pull day instead of push. I put them on both push and pull days so i hit them more frequently. Find what works best for you!
@@JonathanMango Thank you I appreciate you getting back to me
@@ChristopherRobin58 anterior delts are not hit on pull day. Side and rear are. Side and rear delts do not sustain loads heavy enough to fatigue to point of injury (unless you try and do something stupid like 60+ lbs side raises constantly, etc). You have very, very much left to learn when it comes to this game, and the paragraph you wrote makes this evident over and over again. Come back and watch this again after you've put some actual research under your belt (not forums, actual peer-reviewed studies and analysis (I recommend M.A.S.S. Research Review as a place to start) and you might be embarrassed enough to remove this comment altogether when you do! Thanks for stopping by!
Thank u sir. Ill try this.
Five-day gains!
Why is there no Shoulder exercise for upper day?
or bicep?
I wanna squat twice a week, so should I put my deadlift on that 1st upper day on Monday? Or can I still do it on my lighter leg day ? I just don't wanna tax my cns too much but still wanna squat more than once a week. Please help
Thanks so much for this. Great video as always.
How would you set this up in terms of weight selection and progression? Is it all RPE/RIR based, or is more focused on percentages for all the compound lifts?
Thanks brother ! Appreciate your support! In terms of progression, thats very individual depending on experience, goal etc. But you can set a 1-3 rep max, and go based off percentages for each lift each week, deload, increase max or training max and continue that way. Or, start out with a weight you can do within the rep ranges you pick, and track them and simply focus on increasing reps or weight each week within that, deload, and repeat!
Superb
5 day gainzz
Gonna try out the 5-Day Split tomorrow, can't wait to see what happens lol.
How did it go
@@bpl5248 😭I don’t think bro liked it
@@fernskis ahahaha I guess
Why is face pull part of push day?
Shoulder health. All that pushing you need to keep those rear delts and rotator muscles healthy
Is this correct? One main compound lift each day then 2-4 other exercises to supplement it?
Will this work if you're cutting? I'm told to keep lifting heavy when cutting so not sure how I'll fit the "hypertrophy" days
Hi, not sure how relevant this question still is but you should be fine if you have a calorie deficit and workout while having a good/healthy diet that fits ur macros. You may not loose as much weight because you are actively building muscle, but your overall fat should reduce.
Awsome
killer workout man! what about resting between sets??
1-3 min
Can i do 5 Days Push pull i mean Push pull rest Push pull rest Push pull …