Welcome to Corps Performance's Five-Day Split Program!

We are thrilled to guide you on your fitness journey with our meticulously designed five-day split program. This program is structured to maximize muscle growth, enhance strength, and improve overall performance. To get the most out of this regimen, we recommend starting on a Monday and dedicating your Sunday to a High-Performance Recovery Day. Here’s a comprehensive overview of what you can expect:

Program Overview:

Day 1: Monday - Chest, Delts and Triceps

Focus on compound movements and isolation exercises to build and define your chest and triceps.

Key Exercises: Bench Press, Dumbbell Flyes, Tricep Dips, Skull Crushers.

Day 2: Tuesday - Back, Traps and Biceps

Target your upper and lower back with a mix of pulling exercises, complemented by bicep work.

Key Exercises: Deadlifts, Pull-Ups, Bent-Over Rows, Bicep Curls.

Day 3: Wednesday - Legs

Engage in a variety of exercises to strengthen and sculpt your quads, hamstrings, glutes, and calves.

Key Exercises: Squats, Lunges, Leg Press, Calf Raises.

Day 4: Thursday - OFF Day/Active Rest

Engage in light activities to promote recovery without overtaxing your muscles.

Activities: Yoga, Light Cardio, Stretching.

Day 5: Friday - Chest, Delts and Triceps

Focus on compound movements and isolation exercises to build and define your chest and triceps.

Key Exercises: Bench Press, Dumbbell Flyes, Tricep Dips, Skull Crushers.

Day 6: Saturday - Back and Biceps

Target your upper and lower back with a mix of pulling exercises, complemented by bicep work.

Key Exercises: Deadlifts, Pull-Ups, Bent-Over Rows, Bicep Curls.

Day 7: Sunday - High-Performance Recovery

Dedicate this day to rest and recovery strategies to ensure your body heals and grows stronger.

Activities: Complete Rest, Massage, Hydration, Nutrition Focus.

Tips for Success:

Warm-Up and Cool-Down: Always start with a warm-up to prepare your muscles and end with a cool-down to aid recovery.

Nutrition:

Fuel your body with balanced meals rich in protein, healthy fats, and complex carbohydrates.

Hydration: Drink plenty of water throughout the day to stay hydrated and support muscle function.

Sleep: Aim for 7-9 hours of quality sleep per night to promote recovery and muscle growth.

Consistency:

Stick to the program consistently for the best results. Progress might be gradual, but persistence pays off.

Form and Technique:

Focus on maintaining proper form to prevent injuries and ensure you’re targeting the right muscle groups effectively.

Equipment Needed:

Dumbbells Barbells Weight Plates Bench Resistance Bands Pull-Up Bar Yoga Mat (for recovery and core exercises)

By following this program diligently and incorporating these tips, you'll be well on your way to achieving your bodybuilding goals. Remember, progress takes time, so stay committed and enjoy the journey to a stronger, healthier you!

Welcome to Corps Performance – let’s get started on building the best version of you!