5 Day Split: Training by Cotie Guzman in TrainHeroic

Cotie Guzman Fitness

Coach
Cotie Guzman

5 Day Split Programming

This 5-day split programming is not for the faint of heart. If you are someone who has the capacity to show consistent behavior with your fitness journey and has far exceeded introductory level training this is for you to do.



Features
5 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Equipment
Recommended
This is best performed with access to a fitness facility. Equipment will include:​DumbbellsBarbellsKettlebellsBands
sample week banner image
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Chest - Progressed

A1

Rolling Pec Stretch

1 x 10 @ 0:02

A2

Cobra

1 x 10 @ 0:02

A3

Hand to Hand

1 x 10

B1

Banded Shoulder Flossing

6 x 10

B2

Bench Press

6 x 6 @ 105 %

C1

Incline DB Bench Press

4 x 10 @ 110 %

C2

Svend Press

4 x 15 @ 20 lb

D

Machine: Pec Fly

4 x 12 @ 105 %

E

Dips

F1

Standing Single-Arm Cable Pec Fly

4 x 12

F2

Standing Cable Tricep Pulldown

4 x 12

Tuesday
Back - Progressed

A1

SMR: Lats

1 x 1:00

A2

SMR: Upper Back

1 x 1:00

A3

Quadruped T-Spine Rotation

1 x 10

A4

Childs Pose Lat Stretch

1 x 10 @ 2

B1

Banded Scapular Retractions

6 x 10

B2

Pull-Up

C

BB Bent Over Row

6 x 6 @ 110 %

D1

1-Arm DB Row

4 x 12

D2

Incline Bench DB Rear Fly

4 x 12

E1

Standing Single-Arm Cable Row

4 x 12

E2

Standing Cable Lat Pushdown

4 x 12

F1

Machine: Rear Fly

4 x 15

F2

Standing Cable Bicep Curl

4 x 15

Wednesday
Legs - Progressed

A1

Half Kneeling Hip Flexor to Hamstring Stretch

1 x 10

A2

90/90 Hip Rotations

1 x 10

A3

Deep Squat w/ Internal Rotation

1 x 10

A4

Laying Piriformis Stretch

1 x 10 @ 0:02

B

BB Front Squat

6 x 6 @ 105 %

C

Deadlift

6 x 6 @ 105 %

D1

Bulgarian Split Squat

4 x 8

D2

Goblet Squat

4 x 12 @ 110 %

E1

Machine: Leg Extension

4 x 12 @ 110 %

E2

Machine: Leg Extension

4 x 12

F1

Seated Calf Raise

4 x 12 @ 110 %

F2

Seated Calf Raise

4 x 12

Thursday
Shoulders - Progressed

A1

Hand to Hand

A2

Banded Shoulder Flossing

1 x 10

A3

Shoulder Stretches

1 x 8 @ 2

B1

Standing Cable External Shoulder Rotation

2 x 15

B2

Standing Cable Shoulder Internal Rotation

2 x 15

C

BB Overhead Press

6 x 6 @ 110 %

D

Seated DB Arnold Press

4 x 12

E1

Standing Cable Hanging Lateral Raise

4 x 12

E2

Standing Cable Face Pull

4 x 12

F

Machine: Overhead Press

4 x 15

Friday
Core - Progressed

A1

Cobra

1 x 10 @ 0:02

A2

Standing QL Stretch

1 x 10 @ 2

A3

Supine Drawing In Maneuver

1 x 10 @ 2

B

Kneeling Cable Abdominal Crunch

6 x 6

C1

Hanging Leg Raise

C2

Standing Cable Pallof Press

4 x 12

D

Weighted Low Plank

3 x 45

E1

Heel Touches

@ 30

E2

Flutter Kicks

@ 30

E3

Partial Sit Ups

@ 30

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5 Day Split
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5 Day Split
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5 Day Split
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