5 Day Split Workout Routine To Gain Muscle & Strength

5 Day Split Workout Routine To Gain Muscle & Strength

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What is the best 5 day workout split? In this article I am going to share complete 5-day split training routines, how effective they are compared to a 3-day split, who would benefit, and more.

You often hear that 3?5 days per week in the gym will help you achieve any of your goals. Well, with time on your hands and goals to achieve it?s time for a 5-day split.

Well, in that case, this one?s for you.

I?m going to show you what I consider to be the best 5-day split there is, and then provide you with a completely free workout routine to go along with it.

But first, let?s cover what not to do.

The 5 day split follows a form of training that Arnold Schwarzenegger, arguably the most successful bodybuilder in history, utilized and perfected during the 70?s. This form of training, know as ?split training?, has become the default weight training system for anyone wanting to build muscle.

What is a 5 Day Split and Why is it Useful?

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In general, a split is a workout routine that targets specific muscle groups on specific days. There is the 2 day split which targets the upper and lower body on two separate days. The three day split targets ?push?, ?pull?, and leg related movements on three separate days. The four day split typically involves a back, chest, shoulder, and leg day. And a 5 day split typically follows this format; Chest, legs, arms, shoulders, back.

The 5 day workout split is great as it targets each muscle group optimally. The pectoral muscle, for instance, develops fastest when targeted for an hour every 5?6 days. The bicep and tricep muscles are much smaller and require less time to recover.

Thus, it is best to target them twice a week (Charlebois, 2007). All of this is simply not possible with a 2 or 3 day split.

Constructing a proper split is complicated and I see so many lifters doing it incorrectly. When you are in the gym for 5 days a week, you need to make sure what you are doing is efficient. Working out for an hour a day, 5 days a week, is a huge time investment.

Do not work same muscle groups two days in a rowWe work our muscles to its extreme when we exercise, it need some downtime. Therefore, trainers recommends of having a break for a day or two between exercising one muscle group. Take for e.g. If you exercised your arms, chest and shoulders, it is advised to rest them for a day or two depending on how rigurous your exercise regimen is.

Now, that we have the two major warnings out of the way, let?s look at what regimen is more in-tune with your routine.

The Best 5-Day Split

What we want here is a split that involves 5 workouts per week that are scheduled in a manner that solves all of the problems we discussed a minute ago.

And for that purpose, this is the split I recommend the most?

The Upper/Lower/Push/Pull/Legs SplitMonday: Upper BodyTuesday: Lower BodyWednesday: offThursday: PushFriday: PullSaturday: LegsSunday: offThe upper/lower/push/pull/legs split is a combination of two of the most popular and proven training schedules of all time: the upper/lower split and the push/pull/legs split.

As you can see, this hybrid approach doesn?t involve an unnecessary (and often counterproductive) ?shoulder day? or ?arm day,? nor does it involve working out 5 days in a row.

Even more importantly, every body part is trained twice per week, which is the optimal training frequency for most people, and it does so in a way that allows for a perfect amount of balance without any major issues with overlap.

How to Construct the Best 5 Day Workout Split.

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Let?s consider and critique a 5 day split that a user recommended on a bodybuilding forum.

Take a moment and try to spot some errors.

The first issue is that the chest and shoulder muscles should not be hit so closely to one another.


Because no chest workout targets the pectoral muscles exclusively. For example, the bench press, in addition to targeting the pectoral muscles, targets the anterior deltoids (AKA the front shoulders), the triceps brachii, and the latissimus dorsi (back).

Of the three additional groups that a chest press targets, the most targeted is the anterior deltoid. It is therefore logical to separate chest and shoulder days as far as possible, correct?

Let?s do that.Day 1: ChestDay 2: LegsDay 3: ArmsDay 4: ShouldersDay 5: BackI prefer to separate chest and shoulders by two days as they are the two most interconnected muscle groups. You might be thinking ?If shoulder day is moved to day 4, isn?t it now separated from the next chest workout by a day?.

The Completed Version!

You can swap exercises (or drop a few if you want), although I highly recommend you following the routine as close as you can. Its challenging, but it will yield great results. Whats important is the ordering of the days. For instance, if decide to target your chest today, you don?t have to target back the next day (you can rest instead), but the following workout should be a back workout.

Main Source:- https://olympicmuscle.com/best-5-day-workout-split/

Day 1: Chest + Light Triceps

Flat Bench Press: 4 Sets (8?10 reps)Incline Dumbbell Press: 4 Sets (8?10 reps)Triceps Pushdown ? V-Bar Attachment: 3 Sets (9?12 reps)Decline Dumbbell Flyes: 4 sets(8?12 reps)Skull Crushers: 3 Sets (9?12 reps)Decline Bench Press: 4 Sets (8?10 reps each)

Day 2: Back + (Light) Biceps

Seated Cable Rows: 2 sets (8?10 reps)Front Lat Pulldown: 2 sets (8?10 reps)Bent over barbell rows: 2 sets (8?10 reps)Hammer curls: 3 sets ( 8?12 reps)Deadlift: 2 sets (8?10 reps)Barbell curl (EZ-bar): 3 sets 8?10 (reps)Straight-Arm Pulldown: 2 sets (8?10 reps)Concentration Curls: 3 sets (8?12 reps)

Day 3: Core + cardio session

20?25 min core workout followed by a cardio session.

Day 4: Shoulders + (Heavy) Triceps

Seated Dumbbell Press: 4 sets (8?10 reps)Military Press: 4 sets (8?10 reps)Dips: 4 sets (8?10 reps)Side Lateral Raise: 4 sets (8?12 repsStanding Dumbbell Triceps Extension: 4 sets (8?12 reps)Front Lateral Raise: 4 sets (8?12 reps)Triceps Pushdown ? Rope Attachment: 4 sets (8?12 reps)Reverse Flyes: 4 sets (8?12 reps)Shrugs: 3 sets (8?10 reps)

Day 5: Legs + (Heavy) Biceps

Squats: 4 sets (6?8 reps)Wide-Grip Standing Barbell Curl: 4 sets (8?12 reps)Leg Press: 3 sets (8?10 reps)Spider Curl: 4 sets (8?10 reps)Smith Machine Calf Raise: 4 sets (8?12 reps)Lying Leg Curls: 3 sets (8?12 reps)Machine Bicep Curl: 3 sets (8?12 reps)Leg Extensions: 3 sets (8?12 reps) NOTE: please skip if you have knee complications.

Day 6: Rest (Light Core Workout)

Rest day (optimal light core workout in the morning)Day 7: Rest

If you want something a little more challenging, check out this guide on the 6 day workout split.

A good exercise program- combined with proper dieting, supplementation, and rest- will help you build muscle in no time.

I?m confident that if you follow these guidelines closely , you?ll be able to achieve impressive levels of muscle gain in your first 6 weeks.

It is extremely important to be patient and to trust this process.

Lastly, if you want to take your fitness transformation to another level, check out ? Best Gym Workout Routine for Beginners.

If you found this article useful, please click the ?clap? icon as it helps other people find it. For any questions, you can ask me on Facebook, Instagram, and Youtube.


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