Mike Thurston's Mike Thurston Summer 2020 5 Day Split
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.
Welcome to Mike Thurston Hypertrophy Mike Thurston Summer 2020 5 Day Split, where we dive into the specifics of the workout and the athlete's methodology! Explore our featured workouts below:
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
- compound
1. Seated 1 arm row
- 3 sets 8-10 reps
- isolation
2. DB pullover
- 4 sets 10-12 reps
- compound
3. Lat pulldown
- 3 sets 10 reps
- compound
4. Seated cable row
- 3 sets 10reps
- isolation
5. DB lateral raise
- 6-8 sets, 10-12 reps
- compound
6. Rear delt DB row
- 4 sets 12 reps
- compound
7. One arm DB wide row
- 3 sets 10 reps
Leg Day
- compound
1. RDL (Romanian Deadlift)
- 4 sets, 10 reps
- isolation
2. Leg Extension
- 5 sets, 12 reps (double dropset final set)
- compound
3. Leg Press (Quad Focus)
- 4 sets, 12-15 reps
- isolation
4. Lying Leg Curl
- 5 sets, 10-12 reps (dropset final set)
- compound
5. Smith Machine Bulgarian Split Squat (Glute Focus)
- 3 sets, 10-12 reps
Chest, Shoulders & Traps
- compound
1. Incline DB Press
- 3 sets, 10 reps (3 second negative)
- isolation
2. DB Lateral Raise
- 5 sets, 15 reps (5 partial reps on each set)
- compound
3. Smith Machine Overhead PressSmith Machine Overhead Press
- 3 sets, 8 reps (dropset final set)
SUPERSETS
isolation4.1. Incline DB Fly
- 3 sets, 12 reps
isolation4.2. Machine Lateral Raises (Shoulder Flys)
- 3 sets, 12 reps (dropset final set)
- isolation
5. Rear Delt Fly
- 3 sets, 15 reps (dropset final set)
- isolation
6. Standing BB Shrugs
- 4-5 sets, 10 reps
Arms
SUPERSETS
isolation1.1. Dumbbell Preacher Curls
- 3 sets, 8 reps (assisted reps on final set)
isolation1.2. Dumbbell Tricep Extension
- 10 reps (dropset final set)
- isolation
2. Dumbbell Hammer Curls
- 3 sets, 10 reps (alternating reps on final set)
- isolation
3. Tricep Rope Extensions
- 3 sets, 12 reps (dropset final set)
- isolation
4. Overhead Dumbbell Extension
- 3 sets, 10-12 reps
Abs
- isolation
1. Hanging Knee Raise
- 4 sets, 8-10 reps
- isolation
2. Rope Crunch
- 5 sets, 12-15 reps
- isolation
3. Reverse Crunch
- 4 sets, 8-12 reps