5 Day Muscle Building Workout


It needs to be stated upfront that any 5 day split training routine is advanced and should only be done by people who have been lifting weights on a regular basis for at least two years. It certainly does not mean that you cannot train 5 days a week if you are beginner, it means that you need to adapt the sets and reps recommended below if you have been training less than 2 years.

Anyone who has been training for more than two years will be very aware of the adaptation, from your central nervous system (CNS) and strength gains. The rate of this change will be very different from the first year of weight training as your body adapts. Plateaus are common where muscle growth and CNS changes are extremely slow.

Training one or two body-parts a day allows one to focus only on one muscle group where more sets can be done slowly increasing the weight. Increasing volume on the targeted muscle also allows for 5 days of recovery doing a 5 day split routine as listed below.

5 DAY SPLIT ROUTINE

DAY 1: CHEST
Flat Bench Press: 3 X 12 reps
Incline D/B Press: 3 X 12 reps
Decline D/B Press: 3 X reps
D/B Flyes: 3 X 12 reps
Cable Crossovers: 3 X 12 reps
Chest Pullover: 3 X 12 reps
Weighted Crunches: 3 X 12 reps
Leg Raises: 3 X 12 reps
Ab Twists: 3 X 12 reps

DAY 2: BACK
Deadlifts: 3 X 12 reps
Weighted Pull-ups: 3 X 12 reps
Yates Rows: 3 X 12 reps
D/B Rows: 3 X 12 reps
Lat Pull-downs: 3 X 12 reps
D/B Shrugs: 3 X 12 reps

DAY 3: OFF

DAY 4: SHOULDERS
D/B Shoulder Press: 3 X 12 reps
Arnold Presses: 3 X 12 reps
Side Raises: 3 X 12 reps
Front D/B Raises: 3 X 12 reps
Wide Grip Upright Rows: 3 X 12 reps
Weighted Crunches: 3 X 12 reps
Leg Raises: 3 X 12 reps
Ab Twists: 3 X 12 reps

DAY 5: LEGS
Squat: 3 X 12 reps
Leg Press: 3 X 12 reps
Lunges: 3 X 12 reps
Leg Extensions: 3 X 12 reps
Leg Curls: 3 X 12 reps
Donkey Calf Raises: 3 X 12 reps

DAY 6: ARMS
Close Grip Bench-press: 3 X 12 reps
V-Bar Triceps Ext: 3 X 12 reps
Skull Crushers: 3 X 12 reps
Pull Downs: 3 X 12 reps
Bicep Barbell Curls: 3 X 12 reps
Alternate D/B Curls: 3 X 12 reps
Preacher Curls: 3 X 12 reps
Reverse Grip Curls: 3 X 12 reps
Weighted crunches: 3 X 12 reps
Leg Raises: 3 X 12 reps
Ab Twists: 3 X 12 reps

DAY 7: OFF

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