5 day workout split
A 5-day workout split divides your training into specific muscle groups or focuses across five days, allowing for more volume and intensity for each area. This type of split is great for muscle growth (hypertrophy) and strength. Here’s a well-rounded 5-day workout split that targets each muscle group with adequate recovery time.
5-Day Workout Split
Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs (Quads, Hamstrings, Glutes)
Day 4: Shoulders & Abs
Day 5: Full Body / Functional or Rest (optional active recovery)
Day 1: Chest & Triceps
Targeting the chest and triceps with pressing movements and accessory work.
Barbell Bench Press – 4 sets of 8-10 reps
Incline Dumbbell Press – 3 sets of 8-12 reps
Chest Dips – 3 sets of 10-12 reps (use assist if needed)
Cable Flys – 3 sets of 12-15 reps
Overhead Triceps Extension (dumbbell or cable) – 3 sets of 10-12 reps
Triceps Pushdown (cable) – 3 sets of 12-15 reps
Day 2: Back & Biceps
A back and biceps-focused day, emphasizing pulling movements for strength and size.
Deadlifts – 4 sets of 5-8 reps
Pull-ups or Lat Pulldown – 3 sets of 8-10 reps
Bent-Over Barbell Rows – 4 sets of 8-10 reps
Seated Cable Rows – 3 sets of 10-12 reps
Barbell or Dumbbell Bicep Curls – 3 sets of 10-12 reps
Hammer Curls (dumbbells) – 3 sets of 12-15 reps
Day 3: Legs (Quads, Hamstrings, Glutes)
This day is dedicated to strengthening and building the lower body muscles.
Squats – 4 sets of 6-8 reps
Leg Press – 3 sets of 8-12 reps
Romanian Deadlifts – 3 sets of 8-10 reps
Walking Lunges – 3 sets of 12 reps per leg
Leg Curls – 3 sets of 10-12 reps
Calf Raises – 4 sets of 15-20 reps
Day 4: Shoulders & Abs
This day focuses on building shoulder strength and stability, along with core work.
Overhead Barbell Press (or Dumbbell Press) – 4 sets of 8-10 reps
Lateral Raises (dumbbells) – 3 sets of 12-15 reps
Front Raises (dumbbells or plate) – 3 sets of 12-15 reps
Face Pulls (cable) – 3 sets of 12-15 reps
Shrugs (barbell or dumbbell) – 3 sets of 12-15 reps
Plank – Hold for 30-60 seconds, 3 sets
Russian Twists – 3 sets of 20 reps (10 each side)
Leg Raises – 3 sets of 15 reps
Day 5: Full Body / Functional or Rest
This can be a full-body workout focusing on compound lifts or an active recovery day.
Full Body Workout:
Squats or Deadlifts – 3 sets of 5-8 reps
Pull-ups – 3 sets of 8-10 reps
Push-ups or Dips – 3 sets of 10-12 reps
Dumbbell Rows – 3 sets of 10-12 reps
Plank – Hold for 1 minute, 3 sets
Active Recovery (optional):
Light cardio: 20-30 minutes (walking, cycling, swimming)
Yoga or stretching: 15-20 minutes
Key Points to Consider:
Progressive Overload: Gradually increase the weight or reps each week to keep challenging your muscles and promoting growth.
Rest: Rest for 1-2 minutes between sets of isolation exercises, and 2-3 minutes between compound exercises.
Form: Focus on maintaining proper form to prevent injury.
Nutrition: Ensure you’re eating enough protein and calories to support your muscle growth and recovery.
This 5-day split program gives a balanced approach to muscle growth, strength, and recovery, making it effective for beginners to intermediates looking to build muscle and strength.
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