Mike Thurston's Mike Thurston Summer 2020 5 Day Split

Mike Thurston - Fitness Athlete

From party animal to successful entrepreneur, Mike Thurston started his journey as an average teenager. But through hard work and determination, he’s sculpted an incredible physique.

By the age of 26, in 2016, Mike had become a personal trainer, creating a health and fitness company.

But he wasn’t always in the spotlight – Mike spent time working in retail after graduating from college.


Early Years and Start of Fitness Journey


Born and raised in the north of England, Leeds, Mike always had a passion for fitness growing up. He played numerous sports during high school like rugby, football, cricket and took part in the athletics team. However, rugby was his main interest.

It was at the age of 18, in 2008, when Mike fell in love with lifting weights in the gym. Even at this point, he wanted to sculpt his dream physique – he began training in the small gym at school working towards his goal.

About the Program

Category: Hypertrophy

ABOUT THIS PROGRAM:

Three days training, one day rest. After the rest day, you should continue where you left of. Abs ideally should be performed on a training day, no issue if you do them on your rest days. For more info check Mike's Youtube channel.

Workout Schedule

  • Back & Shoulders

    • 1. Seated 1 arm row

      compound
      • 3 sets 8-10 reps

    • 2. DB pullover

      isolation
      • 4 sets 10-12 reps

    • 3. Lat pulldown

      compound
      • 3 sets 10 reps

    • 4. Seated cable row

      compound
      • 3 sets 10reps

    • 5. DB lateral raise

      isolation
      • 6-8 sets, 10-12 reps

    • 6. Rear delt DB row

      compound
      • 4 sets 12 reps

    • 7. One arm DB wide row

      compound
      • 3 sets 10 reps

  • Leg Day

  • Chest, Shoulders & Traps

    • 1. Incline DB Press

      compound
      • 3 sets, 10 reps (3 second negative)

    • 2. DB Lateral Raise

      isolation
      • 5 sets, 15 reps (5 partial reps on each set)

    • 3. Smith Machine Overhead PressSmith Machine Overhead Press

      compound
      • 3 sets, 8 reps (dropset final set)

    • SUPERSETS

      4.1. Incline DB Fly

      isolation
      • 3 sets, 12 reps

      4.2. Machine Lateral Raises (Shoulder Flys)

      isolation
      • 3 sets, 12 reps (dropset final set)

    • 5. Rear Delt Fly

      isolation
      • 3 sets, 15 reps (dropset final set)

    • 6. Standing BB Shrugs

      isolation
      • 4-5 sets, 10 reps

  • Arms

  • Abs

More Programs by Mike Thurston

  • Mike Thurston's Hypertrophy 5 Day Split