STEP-BY-STEP 5 DAY SPLIT WORKOUT ROUTINE
Are you looking for a well-structured 5 day split workout routine?
There are many ways this can be laid out, but here is a highly effective plan that has worked extremely well for myself and my clients…
Monday: Back
Tuesday: Chest
Wednesday: Quads/Hamstrings
Thursday: Shoulders/Calves
Friday: Biceps/Triceps
Saturday: Rest
Sunday: Rest
This 5 day split workout routine is very effective because it isolates all of the largest muscle groups onto their own training days, and also minimizes “overlap” throughout the week.
This makes sure that every muscle receives proper rest and recovery time in between sessions and does not interfere with subsequent workouts. For example, you wouldn’t want to train biceps right before a back workout, since the biceps are heavily involved in all back exercises. The same holds true for triceps and chest as well as triceps and shoulders.
Here’s an exact weekly 5 day split workout routine that you can follow…
___________________________________________
Monday: Back
|
Exercise
|
Sets
|
Reps
|
|
Barbell Deadlift
|
2 – 4
|
5 – 7
|
|
Overhand Chin Up
|
2 – 4
|
5 – 7
|
|
One Arm Dumbbell Row
|
2 – 4
|
5 – 7
|
|
V-Bar Pulldown
|
2 – 4
|
5 – 7
|
|
Barbell Shrug
|
2 – 3
|
8 – 10
|
___________________________________________
Tuesday: Chest
|
Exercise
|
Sets
|
Reps
|
|
Flat Dumbbell Press
|
2 – 4
|
5 – 7
|
|
Incline Dumbbell Press
|
2 – 4
|
5 – 7
|
|
Cable Crossover
|
2 – 3
|
8 – 10
|
|
Flat Dumbbell Flye
|
2 – 3
|
8 – 10
|
___________________________________________
Wednesday: Quads/Hamstrings
|
Exercise
|
Sets
|
Reps
|
|
Barbell Squat
|
2 – 4
|
8 – 10
|
|
45 Degree Leg Press
|
2 – 4
|
8 – 10
|
|
Stiff-Legged Deadlift
|
2 – 4
|
8 – 10
|
|
Lying Leg Curl
|
2 – 4
|
5 – 7
|
___________________________________________
Thursday: Shoulders/Calves
|
Exercise
|
Sets
|
Reps
|
|
Seated Overhead Dumbbell Press
|
2 – 4
|
5 – 7
|
|
Standing Machine Calf Raise
|
2 – 4
|
8 – 10
|
|
Standing Cable Side Lateral
|
2 – 4
|
8 – 10
|
|
Seated Machine Raise
|
2 – 4
|
8 – 10
|
|
Face Pulls
|
2 – 4
|
8 – 10
|
___________________________________________
Friday: Biceps/Triceps
|
Exercise
|
Sets
|
Reps
|
|
Barbell Curl
|
2 – 4
|
5 – 7
|
|
Tricep Pushdown
|
2 – 4
|
5 – 7
|
|
Standing Dumbbell Curl
|
2 – 4
|
5 – 7
|
|
One-Arm Overhead Dumbbell Extension
|
2 – 4
|
8 – 10
|
|
Reverse Cable Curl
|
2 – 3
|
8 – 10
|
|
Tricep Cable Kickbacks
|
2 – 3
|
8 – 10
|
___________________________________________
Additional Notes
Before getting started, make sure to take these guidelines into account for this 5 day split workout routine…
1) The exact training days are not mandatory. If you’d prefer to train Tuesday through Saturday or Wednesday through Sunday that’s not a problem. I would recommend that you keep the actual workout sequence the same though.
2) Your overall training intensity will dictate how many sets you perform per exercise. If you’re training with moderate intensity (1-2 reps short of failure) then stick with the higher end of 3-4 sets per exercise. If you’re training to concentric failure, 2 sets will be enough.
3) I would recommend training abs 2-3 times per week for about 10-15 minutes at the end of the workout. The best abdominal exercises that I recommend using include rope crunches, pallof press, dead bug wall pushes, lying leg raises, swiss ball planks and stir the pot.
4) Make sure to match up your training plan with a properly structured meal plan as well. Here is a collection of effective bodybuilding diet plans that you can make use of:
Thanks for checking out this 5 day split workout routine.
– Sean
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