Hi, I’m Will Duru, a personal trainer with over a decade of experience in helping people like you achieve their fitness goals. I hold a degree in Sport and Exercise Science, and I’m passionate about using my knowledge to create effective and sustainable training programs. Today, I’m excited to share with you the exact 5-day training split that helped me gain 8kg of lean muscle. This isn’t just about lifting weights; it’s about a holistic approach that combines smart training, proper nutrition, and consistent effort.
The Foundation: Progressive Overload Explained
If there’s one principle that has been the cornerstone of my success and the success of my clients, it’s progressive overload. In simple terms, progressive overload means continually increasing the demands on your muscles to stimulate growth. You can’t expect to get stronger or build muscle if you’re always lifting the same weight for the same number of reps. Your body is smart; it adapts. To keep making progress, you have to give it a reason to adapt.
This doesn’t mean you have to go to failure on every set, but it does mean you need to challenge yourself. Whether it’s adding a little more weight, doing one more rep, or reducing your rest time, the key is to consistently push your limits. This is a principle I’ve applied with great success, not just for myself but also for my female clients. I’ve seen firsthand how lifting heavy weights can transform a woman’s body, helping them build lean muscle, burn fat, and sculpt a strong, confident physique. It’s a myth that lifting heavy weights will make women bulky. The truth is, it’s the most effective way to achieve that toned, athletic look that so many desire. You can read more about how I apply this in my article on The Science of Progressive Overload.
Fueling Your Gains: The Nutrition Blueprint
Training is only half the battle. To truly maximise your muscle-building potential, you need to fuel your body with the right nutrients. Think of your body as a high-performance car; you can have the best engine in the world, but if you put in low-quality fuel, it’s not going to perform at its best. The same goes for your body. Here’s a breakdown of the macronutrients you need to focus on:
Protein: The Building Block
Protein is the most important macronutrient for muscle growth and repair. When you lift weights, you create microscopic tears in your muscle fibres. Protein provides the amino acids your body needs to repair these tears and build your muscles back stronger. I recommend consuming around 1.6-2.2 grams of protein per kilogram of body weight. For an 80kg individual, that’s about 128-176 grams of protein per day.
Good sources of protein include:
- Lean meats (chicken, turkey, beef)
- Fish (salmon, tuna, cod)
- Eggs
- Dairy products (Greek yogurt, cottage cheese)
- Protein supplements (whey, casein)
Carbohydrates: Energy for Performance
Carbohydrates are your body’s primary source of energy. They fuel your workouts and replenish your glycogen stores after training. Don’t be afraid of carbs; they are essential for performance and recovery. I recommend consuming around 4-6 grams of carbohydrates per kilogram of body weight. For an 80kg individual, that’s about 320-480 grams of carbohydrates per day.
Good sources of carbohydrates include:
- Oats
- Rice
- Potatoes
- Fruits
- Vegetables
Fats: Essential for Health and Hormones
Fats often get a bad rap, but they are essential for overall health and hormone production. Healthy fats help regulate your hormones, including testosterone, which plays a crucial role in muscle growth. I recommend consuming around 0.8-1.2 grams of fat per kilogram of body weight. For an 80kg individual, that’s about 64-96 grams of fat per day.
Good sources of healthy fats include:
- Avocados
- Nuts and seeds
- Olive oil
- Fatty fish (salmon)
To make tracking your nutrition easier, I highly recommend using the 12Reps app. It takes the guesswork out of nutrition and helps you stay on track with your goals. And for my female clients, I have a specific guide on how to build strength and confidence with a proper weight training routine, which you can find here: Woman’s Weight Training Routine Guide for Beginners.
My 5-Day Muscle-Building Split: The Workout
This 5-day split is designed to effectively target each major muscle group, allowing for adequate recovery while maximising growth. Remember, the key is progressive overload – aim to improve each session by adding weight, increasing reps, or refining form. Each exercise includes a warm-up set, followed by 4 working sets with reps between 8-12. The intensity should be challenging, meaning the last few reps of each set should feel difficult to complete.
Monday: Chest & Back
Warm-up: 5-10 minutes of light cardio (e.g., cycling, elliptical) followed by dynamic stretches for the chest and back.
Exercise | Sets | Reps | Rest Period (seconds) | Intensity (RPE) |
Barbell Bench Press | 4 | 8-12 | 60-90 | 7-9 |
Dumbbell Incline Press | 4 | 8-12 | 60-90 | 7-9 |
Lat Pulldown (Machine) | 4 | 8-12 | 60-90 | 7-9 |
Seated Cable Row (Machine) | 4 | 8-12 | 60-90 | 7-9 |
Dumbbell Pullover | 4 | 8-12 | 60-90 | 7-9 |
TRX Rows | 4 | 8-12 | 60-90 | 7-9 |
Alternative Exercises:
- Machine Chest Press
- Dumbbell Row
- TRX Chest Press
Tuesday: Shoulders, Biceps & Triceps
Warm-up: 5-10 minutes of light cardio followed by dynamic stretches for the shoulders, biceps, and triceps.
Exercise | Sets | Reps | Rest Period (seconds) | Intensity (RPE) |
Barbell Overhead Press | 4 | 8-12 | 60-90 | 7-9 |
Dumbbell Lateral Raises | 4 | 8-12 | 60-90 | 7-9 |
Machine Shoulder Press | 4 | 8-12 | 60-90 | 7-9 |
Barbell Bicep Curls | 4 | 8-12 | 60-90 | 7-9 |
Dumbbell Hammer Curls | 4 | 8-12 | 60-90 | 7-9 |
Triceps Pushdown (Machine) | 4 | 8-12 | 60-90 | 7-9 |
Alternative Exercises:
- Dumbbell Front Raises
- Machine Bicep Curl
- Overhead Dumbbell Extension
Wednesday: Legs, Abs & Calves
Warm-up: 5-10 minutes of light cardio followed by dynamic stretches for the legs, hips, and core.
Exercise | Sets | Reps | Rest Period (seconds) | Intensity (RPE) |
Barbell Squats | 4 | 8-12 | 60-90 | 7-9 |
Dumbbell Lunges | 4 | 8-12 | 60-90 | 7-9 |
Leg Press (Machine) | 4 | 8-12 | 60-90 | 7-9 |
Plank (Bodyweight) | 4 | 30-60 sec | 30-60 | 7-9 |
Machine Crunches | 4 | 8-12 | 60-90 | 7-9 |
Standing Calf Raises (Machine) | 4 | 8-12 | 60-90 | 7-9 |
Alternative Exercises:
- Kettlebell Goblet Squat
- TRX Squats
- Dumbbell Calf Raises
Thursday: Rest & Recovery
This day is crucial for muscle repair and growth. Focus on active recovery like light walking or stretching, and ensure you get adequate sleep.
Friday: Chest, Biceps & Triceps
Warm-up: 5-10 minutes of light cardio followed by dynamic stretches for the chest, biceps, and triceps.
Exercise | Sets | Reps | Rest Period (seconds) | Intensity (RPE) |
Dumbbell Flat Press | 4 | 8-12 | 60-90 | 7-9 |
Machine Pec Fly | 4 | 8-12 | 60-90 | 7-9 |
Barbell Close-Grip Bench Press | 4 | 8-12 | 60-90 | 7-9 |
Dumbbell Concentration Curls | 4 | 8-12 | 60-90 | 7-9 |
Cable Triceps Extension | 4 | 8-12 | 60-90 | 7-9 |
TRX Bicep Curls | 4 | 8-12 | 60-90 | 7-9 |
Alternative Exercises:
- Kettlebell Floor Press
- Machine Triceps Extension
- Dumbbell Bicep Curls
Saturday: Back & Hamstrings
Warm-up: 5-10 minutes of light cardio followed by dynamic stretches for the back and hamstrings.
Exercise | Sets | Reps | Rest Period (seconds) | Intensity (RPE) |
Barbell Deadlifts | 4 | 6-10 | 90-120 | 8-10 |
Kettlebell Swings | 4 | 10-15 | 60-90 | 7-9 |
Machine Leg Curls | 4 | 8-12 | 60-90 | 7-9 |
Barbell Rows | 4 | 8-12 | 60-90 | 7-9 |
Machine Back Extension | 4 | 8-12 | 60-90 | 7-9 |
TRX Face Pulls | 4 | 8-12 | 60-90 | 7-9 |
Alternative Exercises:
- Dumbbell Romanian Deadlifts
- Good Mornings (Barbell)
- Machine Seated Row
Sunday: Active Recovery (Steam & Cold Shower)
This day is dedicated to enhancing recovery and overall well-being. A 20-minute session of steam and cold showers can significantly aid in muscle recovery, reduce soreness, and improve circulation. It’s a great way to prepare your body for the next week of training
Consistency and tracking are paramount to long-term success in your fitness journey. The 12Reps app is designed to be your ultimate training partner, helping you implement progressive overload seamlessly. It allows you to log your workouts, track your progress, and visualise your gains over time. This data-driven approach ensures you’re always challenging yourself and making measurable improvements. It’s like having a personal trainer in your pocket, guiding you every step of the way and making sure you never plateau. You can learn more about how the 12Reps app can elevate your strength training program here: Why the 12Reps App Will Elevate Your Strength Training Program.
Conclusion: Your Path to a Stronger You
Gaining 8kg of muscle was a journey, not a destination, and this 5-day training split, combined with a focus on nutrition and recovery, was my roadmap. Remember, building muscle is a marathon, not a sprint. Be patient, be consistent, and trust the process. By applying the principles of progressive overload, fueling your body correctly, and utilising tools like the 12Reps app, you too can achieve significant muscle gains and transform your physique. Start today, and embark on your own path to a stronger, more confident you.
References
- [1] The Science of Progressive Overload: How Just12Reps Helps You Build Strength Smarter. Available at: https://just12reps.com/the-science-of-progressive-overload-how-just12reps-helps-you-build-strength-smarter/
- [2] Woman’s Weight Training Routine Guide for Beginners: A 12-Week Beginner’s Program. Available at: https://just12reps.com/a-womans-weight-training-routine-guide-to-building-strength-and-confidence-a-12-week-beginners-program/
- [3] Why the 12Reps App Will Elevate Your Strength Training Program. Available at: https://just12reps.com/why-the-12reps-app-will-elevate-your-strength-training-program/
No comment yet, add your voice below!