HIIT Only
A 5-day split routine for High-Intensity Interval Training (HIIT) can be an effective way to burn fat, improve cardiovascular fitness, and increase overall endurance. HIIT workouts are known for their short, intense bursts of exercise followed by brief recovery periods. Here’s a sample 5-day HIIT split routine:
Day 1: Full-Body HIIT
- Jump Squats: 4 sets of 20 seconds work, 10 seconds rest
- Push-Ups: 4 sets of 20 seconds work, 10 seconds rest
- Burpees: 4 sets of 20 seconds work, 10 seconds rest
- Plank: 4 sets of 20 seconds work, 10 seconds rest
Day 2: Cardio Intervals
- Sprinting (outdoors or on a treadmill): 30 seconds high intensity, 90 seconds rest (repeat for 15-20 minutes)
- Jump Rope: 4 sets of 1 minute work, 30 seconds rest
Day 3: Rest
Take a day off to allow your body to recover.
Day 4: Lower Body HIIT
- High Knees: 4 sets of 20 seconds work, 10 seconds rest
- Box Jumps: 4 sets of 20 seconds work, 10 seconds rest
- Jumping Lunges: 4 sets of 20 seconds work, 10 seconds rest
- Bicycle Crunches: 4 sets of 20 seconds work, 10 seconds rest
Day 5: Cardio Intervals
- Rowing Machine: 30 seconds high intensity, 90 seconds rest (repeat for 15-20 minutes)
- Battle Ropes: 4 sets of 1 minute work, 30 seconds rest
Day 6: Upper Body HIIT
- Push-Ups (explosive): 4 sets of 20 seconds work, 10 seconds rest
- Pull-Ups/Chin-Ups: 4 sets of 20 seconds work, 10 seconds rest
- Medicine Ball Slams: 4 sets of 20 seconds work, 10 seconds rest
- Plank to Push-Up: 4 sets of 20 seconds work, 10 seconds rest
Day 7: Rest
Take another rest day to allow for complete recovery.
Repeat this 5-day HIIT split cycle, and adjust the intensity and duration of exercises as needed to match your fitness level. HIIT can be physically demanding, so it’s important to listen to your body and ensure you’re performing each exercise with proper form. Stay hydrated, eat a balanced diet, and get adequate sleep to support your HIIT workouts and overall well-being.
FST-7 Only
FST-7 (Fascia Stretch Training 7) is a training method developed by Hany Rambod that focuses on stretching the fascia around muscles to promote hypertrophy and improve muscle definition. It typically involves high-volume training with short rest periods and a focus on the “stretch” pump. Here’s a sample 5-day FST-7 split routine:
Day 1: Chest and Triceps (FST-7)
- Bench Press: 4 sets of 8-10 reps
- Incline Dumbbell Press: 4 sets of 8-10 reps
- Dumbbell Flyes: 3 sets of 10-12 reps
- Tricep Dips: 3 sets of 10-12 reps
- Tricep Pushdowns: 3 sets of 10-12 reps
- FST-7 Chest: Finish your chest workout with 7 sets of cable crossovers, using a weight that allows you to complete 10-12 reps per set with 30-45 seconds rest between sets.
Day 2: Back and Biceps (FST-7)
- Deadlift: 4 sets of 6-8 reps
- Pull-Ups/Chin-Ups: 4 sets of 8-10 reps
- Bent-over Rows: 4 sets of 8-10 reps
- Seated Cable Rows: 3 sets of 10-12 reps
- Barbell Bicep Curls: 3 sets of 10-12 reps
- FST-7 Back: Finish your back workout with 7 sets of straight-arm pulldowns, using a weight that allows you to complete 10-12 reps per set with 30-45 seconds rest between sets.
Day 3: Legs (FST-7)
- Squats: 4 sets of 8-10 reps
- Leg Press: 4 sets of 8-10 reps
- Lunges: 3 sets of 10-12 reps per leg
- Leg Curls: 3 sets of 10-12 reps
- Calf Raises: 4 sets of 12-15 reps
- FST-7 Quads: Finish your leg workout with 7 sets of leg extensions, using a weight that allows you to complete 10-12 reps per set with 30-45 seconds rest between sets.
Day 4: Rest
Take a day off to allow for recovery.
Day 5: Shoulders and Traps (FST-7)
- Military Press/Overhead Press: 4 sets of 8-10 reps
- Lateral Raises: 4 sets of 10-12 reps
- Front Raises: 4 sets of 10-12 reps
- Upright Rows: 3 sets of 10-12 reps
- Shrugs: 4 sets of 12-15 reps
- FST-7 Shoulders: Finish your shoulder workout with 7 sets of cable lateral raises, using a weight that allows you to complete 10-12 reps per set with 30-45 seconds rest between sets.
Day 6: Arms and Abs (FST-7)
- Close-Grip Bench Press: 4 sets of 8-10 reps
- Preacher Curls: 4 sets of 8-10 reps
- Concentration Curls: 3 sets of 10-12 reps
- Tricep Kickbacks: 3 sets of 10-12 reps
- Hanging Leg Raises: 3 sets of 12-15 reps
- FST-7 Biceps: Finish your arm workout with 7 sets of cable curls, using a weight that allows you to complete 10-12 reps per set with 30-45 seconds rest between sets.
Day 7: Rest
Take another rest day to allow for complete recovery.
Repeat this 5-day FST-7 split cycle to target different muscle groups with high-volume training and stretching techniques. Adjust the weights and rest periods according to your fitness level and goals, and prioritize proper form and technique to prevent injury. Proper nutrition, hydration, and sleep are essential to support recovery and muscle growth while following this routine.
HITT and FST-7 Both Together
Combining High-Intensity Interval Training (HIIT) with Fascia Stretch Training (FST-7) can be an effective approach to both burn fat and improve muscle definition. FST-7 is a training method developed by Hany Rambod that focuses on stretching the fascia around the muscles to promote hypertrophy. Here’s a 5-day split routine that incorporates both HIIT and FST-7 techniques:
Day 1: Upper Body (FST-7)
- Bench Press: 4 sets of 8-10 reps
- Pull-Ups/Chin-Ups: 4 sets of 8-10 reps
- Dumbbell Rows: 4 sets of 8-10 reps per arm
- FST-7 Chest: Finish your chest workout with 7 sets of cable crossovers, using a weight that allows you to complete 10-12 reps per set with 30-45 seconds rest between sets.
Day 2: HIIT Cardio
Perform a high-intensity interval training (HIIT) session of your choice, such as sprints, cycling, or jumping exercises. Alternate between 30 seconds of high-intensity work and 1-2 minutes of low-intensity recovery for 20-30 minutes.
Day 3: Legs (FST-7)
- Squats: 4 sets of 8-10 reps
- Romanian Deadlifts: 4 sets of 8-10 reps
- Leg Press: 4 sets of 8-10 reps
- FST-7 Quads: Finish your leg workout with 7 sets of leg extensions, using a weight that allows you to complete 10-12 reps per set with 30-45 seconds rest between sets.
Day 4: Rest
Take a day off to allow your body to recover.
Day 5: HIIT Cardio
Perform another HIIT cardio session as described on Day 2.
Day 6: Push and Shoulders (FST-7)
- Military Press/Overhead Press: 4 sets of 8-10 reps
- Incline Dumbbell Press: 4 sets of 8-10 reps
- Lateral Raises: 4 sets of 12-15 reps
- FST-7 Shoulders: Finish your shoulder workout with 7 sets of cable lateral raises, using a weight that allows you to complete 10-12 reps per set with 30-45 seconds rest between sets.
Day 7: Rest
Take another rest day to recover and prepare for the upcoming week.
Repeat this 5-day split routine, incorporating both HIIT and FST-7 principles to maximize fat loss and muscle definition. Make sure to adjust the weights and intensity according to your fitness level and goals, and always prioritize proper form and technique to avoid injury. Additionally, maintain a balanced diet and stay hydrated to support your training efforts.
This Split if for Beginners for Advanced Level Contact: contactus@vitamusclenutrition.com
