This Good to Grow: 5-Day workout is similar to the 4-Day Big Legs workout. Our original 4-Day workout had a bias towards upper body development. The some people found that the intensity of a the 4-Day Big Legs workout too overwhelming. That's understandable. As we said before, getting all of the muscle groups squeezed into a 4-day rotation sounds easy, but 45 minutes into your workout you realize you still have biceps or abs to do and not enough energy to give them a fair shake.

By know you know the muscle addict mantra: "The key to muscle building is a two fold tug-of-war: Total muscle exhaustion and sufficient muscle recovery."

The 5-Day Good to Grow workout addresses the fatigue factor that one faces with a 4 day lifting rotation. We found that extracting biceps and abs and giving them a separate day was just the prescription needed to cure our ailment.

Key: Space one days rest between each lifting day.

You will need to customize the days to fit your personal schedule.

Live well and hypertrophy!

Neck, Traps, Back

Suggested lifts: barbell shrugs, barbell rows, reverse flys, pull-downs . . . hammer curls, concentrated curls

Hamstrings, Calf

Suggested lifts: calf raises, straight leg deadlifts, leg curls, . . .

Abs and Biceps

Suggested lifts: ab strap leg lifts, cable crunches, torso twists . . . hammer curls, concentrated curls

Chest, Shoulders, Triceps

Suggested lifts: peck flys, machine shoulder press, dumbbell shoulder press, side raises, cable press down, dips . . .

Quads, Gastrocs (Shins)

Suggested lifts: front squats, shin curls, front and side lunges, quad extensions . . .