Ultimate 5 Day Workout Split Plans That Can Help Transform Your Body

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5 Day Workout Split Strategies

A 5 Day Workout Split is a structured training program that divides exercises over five weekly training days.

The approach involves concentrated and intensive training on each muscle group, ensuring they receive adequate attention and recovery time.

It focuses the day’s training on specific muscle groups or movement patterns. The structure of the 5 day workout split optimizes training by allowing muscles to rest while you work others. That can help you to achieve balanced physical development and avoid overtraining.

The 5 Day Workout Split usually includes rest days, strategically placed to prevent overtraining and allow adequate recovery. That can potentially mean more efficient muscle growth.

Dedicating entire sessions to particular body areas enables higher volume and intensity for each muscle group.

The 5 day workout split suits exercisers aiming to improve muscular strength, endurance, and overall fitness. It is popular among intermediate to advanced lifters who can handle the increased frequency and training volume. However, you can adapt the method for various fitness levels and goals.

Best Exercises for 5 Day Workout Split

An effective 5 day workout split should incorporate exercises that target all major muscle groups. Each day can focus on different body parts to maximize growth and recovery.

Consider these exercises for a comprehensive approach to hitting each muscle group effectively within a 5 day workout split to promote balanced growth and development.

Chest Exercises

• Bench Press: Targets the pectorals, triceps, and shoulders.
• Incline Dumbbell Press: Focuses on the upper chest and shoulders.
• Cable Flys: Works on chest expansion and detailing.
• Push-Ups: A full-body movement that emphasizes the chest.

Back Exercises

• Pull-Ups: Great for overall back development and biceps.
• Deadlifts: Targets the entire posterior chain including the lower back, glutes, hamstrings, and traps.
• Bent Over Rows: Excellent for mid-back thickness.
• Lat Pulldowns: Focuses on widening the back.

Shoulder Exercises

• Overhead Press: Builds shoulder mass and strength.
• Lateral Raises: Isolates the shoulder caps for width.
• Front Raises: Targets the front deltoids.
• Shrugs: Emphasize the trapezius muscles.

Leg Exercises

• Squats: A foundational compound movement for leg strength and size.
• Leg Press: Focuses on the quadriceps, hamstrings, and glutes.
• Lunges: Enhances leg muscle symmetry and balance.
• Leg Curls: Isolates the hamstrings.

Arms and Abs Exercises

• Bicep Curls: Fundamental for bicep development.
• Tricep Dips or Extensions: Essential for building tricep mass.
• Hammer Curls: Targets the biceps and brachialis.
• Crunches and Leg Raises: Core strengtheners that target the abs.

Possible Goals with 5 Day Workout Split

A 5 day workout split can cater to various fitness goals due to its structured nature, focusing on different muscle groups and allowing for ample recovery.

The possible goals you can achieve with 5 day split workouts include,

• Muscle Growth and Hypertrophy
  Targeting specific muscle groups intensely on separate days allows a 5 day workout split to facilitate focused stress and recovery cycles, helping with muscle growth.
• Strength Improvement
  Focused sessions allow for heavier lifting in a concentrated manner, helping to enhance strength. That permits you to work each muscle group to fatigue with adequate recovery.
• Fat Loss
  5 day workout split can incorporate resistance training and cardiovascular exercises. That can stimulate a higher caloric burn during and after training sessions, aiding in fat loss when combined with a proper diet.
• Enhanced Muscular Endurance
  Regular and varied workouts increase the endurance of the muscles, allowing them to perform better under prolonged physical activity.
• Increased Flexibility and Mobility
  Incorporating regular stretching sessions into 5 day workout split days or on active recovery days can improve flexibility and mobility.
• Improved Cardiovascular Health
  Incorporating cardio sessions can help improve heart health and increase lung capacity.
• Better Physical Balance and Stability
  5 day workout split can help improve physical balance and stability. It allows you to focus on all major muscle groups and incorporate exercises that enhance core strength.
• Skill Enhancement
  You can dedicate certain days to skill-based training such as plyometrics, speed training, or sports-specific skills, enhancing athletic performance.
• Mental Health Benefits
  Regular structured exercise helps reduce stress, anxiety, and depression and improves mood.
• Consistency and Routine
  A 5 day split workout creates a structured training schedule. That can help develop a consistent routine, making it easier to stick to fitness goals.

5 Day Workout Split Examples

The following are detailed and structured 5 day workout split plans that can help you achieve various goals

5 Day Workout Split Example 1

Goals

• Muscle Strength and Hypertrophy
  Strength training sessions for different muscle groups to promote muscle growth and enhance strength.
• Endurance and Cardiovascular Health
  Cardio sessions to improve cardiovascular health and increase caloric burn, aiding in fat loss
• Flexibility and Recovery
  Rest days and cool-downs with stretching to help with muscle recovery and increase flexibility, reducing the risk of injury.
• General Fitness
  Full-body workouts to ensure balanced fitness development, engaging all major muscle groups for improved functional strength and stamina.

Day 1: Upper Body Push (Chest, Shoulders, Triceps)

• Warm-up: 10 minutes of light cardio, e.g., jogging, jumping rope

• Exercise 1: Bench Press – 4 sets of 8-12 reps
• Exercise 2: Overhead Press – 3 sets of 8-10 reps
• Exercise 3: Incline Dumbbell Press – 3 sets of 10-12 reps
• Exercise 4: Lateral Raises – 3 sets of 12-15 reps
• Exercise 5: Tricep Dips – 3 sets of 10-12 reps
• Exercise 6: Skull Crushers – 3 sets of 10-12 reps

• Cool down: Stretching focusing on chest, shoulders, and arms

Day 2: Lower Body (Quads, Hamstrings, Calves)

• Warm-up: 10 minutes of dynamic stretching

• Exercise 1: Squats – 4 sets of 8-10 reps
• Exercise 2: Deadlifts – 3 sets of 6-8 reps
• Exercise 3: Leg Press – 3 sets of 10-12 reps
• Exercise 4: Hamstring Curls – 3 sets of 12-15 reps
• Exercise 5: Calf Raises – 4 sets of 15-20 reps

• Cool down: Stretching focusing on legs and lower back.

Day 3: Rest

• Activities: Light stretching or yoga, hydration, nutrition focus

Day 4: Upper Body Pull (Back, Biceps, Forearms)

• Warm-up: 10 minutes of rowing or similar cardio

• Exercise 1: Pull-Ups – 3 sets of 6-10 reps
• Exercise 2: Barbell Rows – 4 sets of 8-12 reps
• Exercise 3: Lat Pulldowns – 3 sets of 10-12 reps
• Exercise 4: Face Pulls – 3 sets of 12-15 reps
• Exercise 5: Bicep Curls – 3 sets of 10-12 reps
• Exercise 6: Hammer Curls – 3 sets of 10-12 reps

• Cool down: Stretching focusing on your back and arms.

Day 5: Core and Cardio

• Warm-up: 5 minutes of light cardio

• Cardio Session: 30 minutes of moderate-intensity, e.g., running or cycling

• Exercise 1: Planks – 3 sets of 1 minute each
• Exercise 2: Russian Twists – 3 sets of 20 reps
• Exercise 3: Hanging Leg Raises – 3 sets of 10-12 reps
• Exercise 4: Bicycle Crunches – 3 sets of 15 reps per side

• Cool down: Full-body stretching.

Day 6: Full Body

• Warm-up: 10 minutes of cardio and dynamic stretching

• Exercise 1: Clean and Press – 3 sets of 6-8 reps
• Exercise 2: Dumbbell Thrusters – 3 sets of 8-10 reps
• Exercise 3: Kettlebell Swings – 3 sets of 12-15 reps
• Exercise 4: Burpees – 3 sets of 10 reps
• Exercise 5: Farmers Walk – 3 rounds of 30 seconds

• Cool down: Full-body stretching

Day 7: Rest

• Activities: Active recovery, e.g., gentle walking or swimming, focus on recovery techniques like massage or foam rolling

5 Day Workout Split Example 2

This 5 day workout split is comprehensive and aims at improving physical fitness, targeting muscle growth, strength, endurance, flexibility, and recovery.

Goals you can achieve with this 5 day workout split

• Muscle Growth and Definition: Target specific muscle groups on different days to allow intense focus, promoting hypertrophy and muscle definition
• Strength Gains: Strength-focused exercises like squats, deadlifts, and presses to improve muscular strength
• Endurance and Stamina: Cardio and active recovery days to enhance cardiovascular health and increase stamina.
• Flexibility and Injury Prevention: Regular stretching and active recovery activities help improve flexibility, promote a better range of motion, and reduce the risk of injuries.
• Balance and Symmetry: The 5 day workout split ensures balanced training of all major muscle groups, helping to achieve a symmetrical body development.

Day 1: Chest and Triceps

• Warm-up: 10 minutes of light cardio (jogging, cycling)

• Exercise 1: Bench Press – 4 sets of 8-12 reps
• Exercise 2: Chest Flyes – 3 sets of 10-12 reps
• Exercise 3: Push-Ups – 3 sets of 15 reps
• Exercise 4: Tricep Dips – 3 sets of 10-12 reps
• Exercise 5: Overhead Tricep Extension – 3 sets of 12-15 reps

• Cool down: Stretching, focusing on your chest and triceps

Day 2: Back and Biceps

• Warm-up: 10 minutes of rowing

• Exercise 1: Pull-Ups – 4 sets of 8-10 reps
• Exercise 2: Barbell Rows – 4 sets of 8-12 reps
• Exercise 3: Lat Pulldowns – 3 sets of 10-12 reps
• Exercise 4: Bicep Curls – 3 sets of 10-12 reps
• Exercise 5: Hammer Curls – 3 sets of 12-15 reps

• Cool down: Stretching, focusing on your back and arms

Day 3: Shoulders and Abs

Warm-up: 10 minutes of dynamic stretching

• Exercise 1: Overhead Press – 4 sets of 8-10 reps
• Exercise 2: Lateral Raises – 3 sets of 12-15 reps
• Exercise 3: Front Raises – 3 sets of 10-12 reps
• Exercise 4: Planks – 3 sets of 1 minute each
• Exercise 5: Bicycle Crunches – 3 sets of 20 reps

• Cool down: Stretching, focusing on shoulders and core

Day 4: Rest

Activities: Focus on hydration, nutrition, and adequate sleep for muscle recovery.

Day 5: Legs and Lower Back

Warm-up: 10 minutes of treadmill walking or cycling

• Exercise 1: Squats – 4 sets of 8-12 reps
• Exercise 2: Deadlifts – 3 sets of 6-8 reps
• Exercise 3: Lunges – 3 sets of 10 reps per leg
• Exercise 4: Leg Curls – 3 sets of 12-15 reps
• Exercise 5: Lower Back Extensions – 3 sets of 10-12 reps

• Cool down: Stretching, focusing on your legs and lower back

Day 6: Rest

• Activities: Light activity, like walking, stretching, or gentle yoga to maintain mobility.

Day 7: Active Recovery

• Activities: Light cardio, such as swimming or cycling for 30 minutes, followed by a full-body stretching session or yoga to enhance flexibility and reduce muscle stiffness

5 Day Workout Split Example 3

Goals you can achieve with the 5 day workout split

• Muscle Strength and Size: To focus on compound movements to enhance strength and contribute to muscle growth
• Balance and Stability: Training different muscle groups on separate days to help maintain a balanced physique and improve muscular stability.
• Flexibility and Mobility: Regular stretching and yoga sessions to help maintain flexibility and mobility and reduce the risk of injuries
• Endurance: It incorporates rest and light cardio days to help build cardiovascular endurance without over-stressing the muscles
• Recovery: Adequate rest days and active recovery options to ensure muscles have time to repair and grow, preventing overtraining.

Day 1: Legs with a Focus on Compound Movements

• Warm-up: 10 minutes of dynamic stretches focusing on your legs

• Exercise 1: Squats – 4 sets of 8-12 reps
• Exercise 2: Deadlifts – 4 sets of 6-8 reps
• Exercise 3: Leg Press – 3 sets of 10-12 reps
• Exercise 4: Lunges – 3 sets of 10 reps per leg

• Cool down: Stretching and foam rolling for your legs.

Day 2: Chest and Shoulders

• Warm-up: 10 minutes of light rowing or arm circles

• Exercise 1: Bench Press – 4 sets of 8-12 reps
• Exercise 2: Overhead Press – 3 sets of 8-10 reps
• Exercise 3: Incline Dumbbell Press – 3 sets of 10-12 reps
• Exercise 4: Dumbbell Flyes – 3 sets of 12-15 reps
• Exercise 5: Lateral Raises – 3 sets of 15 reps

• Cool down: Stretching, focusing on your chest and shoulders

Day 3: Rest or Light Cardio

• Activity: Choose a rest day or engage in 20-30 minutes of light cardio, such as brisk walking, light jogging, or cycling
• Additional Activity: Gentle stretching to maintain flexibility and promote recovery

Day 4: Back and Core

Warm-up: 10 minutes of light cardio, e.g., jumping rope or cycling

• Exercise 1: Pull-Ups – 4 sets of 6-10 reps
• Exercise 2: Barbell Rows – 4 sets of 8-12 reps
• Exercise 3: Lat Pulldowns – 3 sets of 10-12 reps
• Exercise 4: Plank – 3 sets, 1 minute each
• Exercise 5: Russian Twists – 3 sets of 15 reps per side

• Cool down: Stretching focusing on back and abs

Day 5: Arms and Abs

• Warm-up: 10 minutes of dynamic arm stretches and light cardio

• Exercise 1: Bicep Curls – 3 sets of 10-12 reps
• Exercise 2: Tricep Extensions – 3 sets of 10-12 reps
• Exercise 3: Arm Dips – 3 sets of 8-10 reps
• Exercise 4: Hammer Curls – 3 sets of 12 reps
• Exercise 5: Hanging Leg Raises – 3 sets of 10 reps

• Cool down: Arm and abdominal stretches.

Day 6: Rest

• Activity: Complete rest from physical activities to allow your muscles to recover fully.

Day 7: Rest or Active Recovery

• Activity: Engage in light activities, such as yoga or stretching, to improve flexibility, blood flow, and recovery

Upper/Lower Body 5 Day Workout Split

A detailed and structured 5-day Upper/Lower workout split, emphasizing balanced strength, muscle development, and endurance

Goals you can achieve with the 5 day workout split

• Muscle Hypertrophy: Target movements with various rep ranges to promote muscle growth in upper and lower body regions
• Strength Development: Heavy, compound exercises like squats, deadlifts, and bench presses, contribute to significant strength gains
• Endurance: Lower-body endurance and conditioning workouts ensure muscles can sustain activity over prolonged periods
• Balanced Development: By alternating between push, pull, and lower-body movements, this split ensures no muscle group is neglected, leading to balanced muscle and strength development
• Recovery Optimization: The 5 day workout split allows muscle groups to recover fully between sessions while maintaining workout intensity

Day 1: Upper Body Push Movements

• Focus: Chest, shoulders, triceps.

Exercises	Sets	Reps
Flat Barbell Bench Press	4	6-8
Incline Dumbbell Press	3	8-10
Overhead Shoulder Press with a Barbell or Dumbbells	3	6-8
Dips	3	8-10
Lateral Raises	3	10-12
Triceps Cable Pushdown	3	10-12

Day 2: Lower Body with a Focus on Strength

• Focus: Quads, hamstrings, glutes, calves.

Exercises	Sets	Reps
Barbell Back Squat	4	6-8
Romanian Deadlift	4	8-10
Leg Press	3	10-12
Walking Lunges with Dumbbells	3	10 reps per leg
Leg Curls with a Leg Curl Machine	3	12
Standing Calf Raises	4	12-15

Day 3: Upper Body Pull Movements

• Focus: Back, biceps, rear deltoids.

Exercises	Sets	Reps
Pull-Ups	4	6-8
Barbell Rows	4	8
Single-Arm Dumbbell Rows	3	8-10
Face Pulls	3	10-12
Barbell or Dumbbell Bicep Curls	3	10-12
Hammer Curls	3	10-12

Day 4: Lower Body for Endurance & Conditioning

• Focus: Higher reps, targeting endurance and full lower-body engagement.

Exercises	Sets	Reps
Front Squats	4	10-12
Leg Extensions	3	12-15
Bulgarian Split Squats	3	10
Sumo Deadlifts	3	8-10
Seated Calf Raises	4	15-20
Bodyweight Box Jumps	3	10-12

Day 5: Upper Body

• Focus: Push and pull movements for upper-body strength and muscle balance.

Exercises	Sets	Reps
Incline Barbell Bench Press	4	6-8
Pull-Ups or Lat Pulldown	4	8
Dumbbell Shoulder Press	3	8-10
Barbell Rows or T-Bar Rows	3	8-10
Lateral Raises with Dumbbells	3	12-15
Bicep Curls with a Barbell or Dumbbells	3	10-12
Triceps Skull Crushers	3	10-12

Push/Pull/Legs 5 Day Workout Split

The Push/Pull/Legs 5 day workout split offers an excellent structure for intermediate and advanced lifters looking to improve strength, muscle size, and fitness.

Goals you can Achieve with This 5 Day Workout Split

• Muscle Hypertrophy: The split efficiently targets all major muscle groups twice weekly, encouraging muscle growth with sufficient volume and intensity
• Strength Gains: Compound exercises like deadlifts, squats, bench presses, and overhead presses help build full-body strength.
• Balanced Upper and Lower Body Development: Separating push, pull, and leg days ensures a balanced approach, allowing each muscle group to recover properly between sessions.
• Improved Recovery: Alternating between push, pull, and leg days ensures muscle groups receive enough recovery time while continuing to train other body parts
• Endurance and Conditioning: The 5 day workout split includes compound and isolation exercises with varying rep ranges to build strength and enhance muscle endurance and conditioning.

Day 1: Push Day

• Focus: Upper body push movements targeting chest, shoulders, and triceps.

Exercises	Sets	Reps
Flat Barbell Bench Press	4	6-8
Incline Dumbbell Press	3	8-10
Overhead Shoulder Press	4	6-8
Dumbbell Lateral Raises	3	10-12
Chest Dips	3	8-10
Triceps Cable Pushdowns	3	10-12
Overhead Triceps Extension with Dumbbells	3	10-12

Day 2: Pull Day

• Focus: Pulling movements to target the back, rear shoulders, and biceps.

Pull-Ups or Lat Pulldown	4	6-8
Barbell Deadlift	4	5-6
Barbell Rows or T-Bar Rows	3	8-10
Single-Arm Dumbbell Rows	3	8-10
Face Pulls with Cable or Bands	3	12-15
Barbell Bicep Curls	3	10-12
Dumbbell Hammer Curls	3	10-12

Day 3: Leg Day

• Focus: Lower body movements to strengthen quads, hamstrings, glutes, and calves.

Exercises	Sets	Reps
Barbell Back Squat	4	6-8
Romanian Deadlift	3	8-10
Leg Press	3	10-12
Walking Lunges with Dumbbells	3	10-12
Leg Curl with a Leg Curl Machine	3	12-15
Standing Calf Raises	4	15-20
Seated Calf Raises	3	12-15

Day 4: Push Day

• Focus: Same as Day 1, but with slight variations in exercises or rep ranges to maintain progress.

Exercises	Sets	Reps
Incline Barbell Bench Press	4	6-8
Flat Dumbbell Press	3	8-10
Seated Dumbbell Shoulder Press	4	8-10
Arnold Press	3	10-12
Cable Flys	3	10-12
Skull Crushers	3	10-12
Triceps Dips	3	8-10

Day 5: Pull Day

• Focus: Same as Day 2, but with slight variations in exercises or rep ranges.

Exercises	Sets	Reps
Chin-Ups or Lat Pulldown	4	6-8
Dumbbell Deadlift	3	6-8
Cable Rows	3	8-10
Reverse Pec Deck or Bent-Over Rear Delt Flys	3	12-15
Concentration Curls	3	10-12
Preacher Curls	3	10-12

Body Part Focused 5 Day Workout Split

The body part-focused 5 day workout split is ideal for those aiming to build a well-rounded physique, emphasizing muscle growth and balanced development across all major muscle groups.

Goals you can achieve with This 5 Day Workout Split

• Muscle Hypertrophy (Growth): By dedicating an entire session to each muscle group, the 5 day workout split allows maximum volume and intensity, promoting high muscle growth
• Strength Gains: Perform compound exercises such as squats, deadlifts, bench presses, and overhead presses with heavy weights, building strength in the targeted muscle groups.
• Symmetry and Balance: The 5 day workout split helps ensure you do not neglect any muscle group, allowing balanced development of the upper and lower body
• Muscle Endurance: Higher rep ranges for accessory movements to promote muscular endurance, ensuring the muscles can sustain activity over extended periods.
• Targeted Recovery: Focusing on one muscle group per day allows for optimal recovery before targeting it again in the following week, reducing the risk of overtraining.
• Definition and Isolation: Isolation exercises for specific muscles, like biceps and triceps on arm day, promote definition and muscular separation, helping with aesthetics.

Day 1: Chest Day

• Focus: Building strength and size in the chest muscles

Exercises	Sets	Reps
Flat Barbell Bench Press	4	6-8
Incline Dumbbell Press	4	8-10
Decline Barbell Press	3	8-10
Dumbbell Flys (Flat or Incline)	3	10-12
Cable Crossovers	3	12-15
Chest Dips (Weighted or Bodyweight)	3	8-10
Push-ups (Optional Burnout Set)	1-2	to failure

Day 2: Back Day

• Focus: Developing strength and thickness in the back muscles.

Exercises	Sets	Reps
Deadlifts	4	5-6
Pull-Ups (Weighted or Bodyweight)	4	6-8
Barbell Rows (or T-Bar Rows)	4	8-10
Lat Pulldown (Wide-Grip or Neutral)	3	8-10
Single-Arm Dumbbell Rows	3	8-10
Seated Cable Rows	3	10-12
Face Pulls	3	12-15

Day 3: Leg Day

• Focus: Strengthening quads, hamstrings, glutes, and calves.

Exercises	Sets	Reps
Barbell Back Squats	4	6-8
Romanian Deadlifts	4	8-10
Leg Press	3	10-12
Walking Lunges with Dumbbells	3	10 reps per leg
Leg Extensions	3	12-15
Leg Curls (Lying or Seated)	3	12-15
Standing Calf Raises	4	15-20
Seated Calf Raises	3	12-15

Day 4: Shoulders

• Focus: Building strength and definition in the shoulders and traps.

Exercises	Sets	Reps
Overhead Barbell Press (Seated or Standing)	4	6-8
Arnold Press	3	8-10
Lateral Raises with Dumbbells or Cables	4	10-12
Front Raises with a Barbell or Dumbbells	3	10-12
Bent-Over Rear Delt Flys	3	12-15
Barbell or Dumbbell Shrugs for Traps	4	10-12
Face Pulls with a Cable Machine or Resistance Bands	3	12-15

Day 5: Arm Day

• Focus: Isolating the biceps and triceps for balanced arm development.

Exercises	Sets	Reps
Barbell Bicep Curls	4	8-10
Hammer Curls	3	10-12
Preacher Curls	3	10-12
Concentration Curls	3	10-12
Skull Crushers	4	8-10
Triceps Cable Pushdowns	3	10-12
Overhead Triceps Extension	3	10-12
Triceps Dips	3	8-12

Upper Lower And Push Pull Legs (ULPPL) 5 Day Workout Split

The 5 day workout split combines the Upper-Lower bodies and Push-Pull-Legs (PPL) methodologies for a balanced approach to training every major muscle group.

The plan is excellent for intermediate to advanced gym-goers looking to maximize their training efficiency for substantial muscle size, strength, and fitness gains.

Goals of the ULPPL 5 Day Workout Split

• Muscle Growth: The split targets hypertrophy by focusing on specific muscle groups with sufficient volume and intensity.
• Strength Gains: Focusing on compound movements early in the workouts helps maximize strength gains across major muscle groups.
• Recovery and Adaptation: Structuring the week with strategic rest days allows for optimal muscle recovery and growth.
• Balance and Symmetry: The 5 day workout split ensures you evenly train all major muscle groups, enhancing body symmetry and functionality.

Day 1: Upper Body Push (Chest, Shoulders, Triceps)

• Exercise 1: Bench Press – 4 sets of 6-10 reps
• Exercise 2: Overhead Press – 3 sets of 6-8 reps
• Exercise 3: Incline Dumbbell Press – 3 sets of 8-12 reps
• Exercise 4: Dumbbell Lateral Raises – 4 sets of 12-15 reps
• Exercise 5: Tricep Dips – 3 sets of 8-10 reps
• Exercise 6: Skull Crushers – 3 sets of 10-12 reps

Day 2: Lower Body (Quads, Hamstrings, Calves)

• Exercise 1: Squats – 4 sets of 8-12 reps
• Exercise 2: Deadlifts – 3 sets of 6-8 reps
• Exercise 3: Leg Press – 3 sets of 10-15 reps
• Exercise 4: Hamstring Curls – 4 sets of 12-15 reps
• Exercise 5: Standing Calf Raises – 4 sets of 15-20 reps

Day 3: Pull (Back, Biceps, Rear Delts)

• Exercise 1: Pull-Ups – 4 sets of 6-10 reps
• Exercise 2: Barbell Rows – 3 sets of 6-8 reps
• Exercise 3: Lat Pulldowns – 3 sets of 8-12 reps
• Exercise 4: Face Pulls – 4 sets of 12-15 reps
• Exercise 5: Hammer Curls – 3 sets of 10-12 reps
• Exercise 6: Bicep Curls – 3 sets of 10-12 reps

Day 4: Lower Body (Focus on Glutes and Lower Back)

• Exercise 1: Romanian Deadlifts – 4 sets of 6-8 reps
• Exercise 2: Hip Thrusts – 4 sets of 8-12 reps
• Exercise 3: Bulgarian Split Squats – 3 sets of 8-10 reps per leg
• Exercise 4: Back Extensions – 3 sets of 10-15 reps
• Exercise 5: Seated Calf Raises – 4 sets of 15-20 reps

Day 5: Upper Body Pull (Focus on Back, Shoulders, Biceps)

• Exercise 1: Cable Rows – 4 sets of 8-12 reps
• Exercise 2: Pull-Ups or Chin-Ups – 3 sets of 6-10 reps
• Exercise 3: Rear Delt Flyes – 3 sets of 12-15 reps
• Exercise 4: Preacher Curls – 3 sets of 10-12 reps
• Exercise 5: Concentration Curls – 3 sets of 10-12 reps

Weekly Schedule

• Day 1: Upper Body Push
• Day 2: Lower Body
• Day 3: Pull
• Day 4: Lower Body (Glute and Lower Back Focus)
• Day 5: Upper Body Pull
• Day 6: Rest
• Day 7: Rest or Active Recovery

General Tips for the 5 Day Workout Split Sessions

• Start each session with a dynamic warm-up to prepare your body for high-intensity activity and prevent injuries.
• Incorporate a cool-down phase at the end of each session to help your muscles recover and to reduce soreness.
• Focus on maintaining proper form to maximize the benefits of each exercise and minimize the risk of injury.
• Rest periods should be tailored to the intensity of the exercises: shorter rests (1-2 minutes) for endurance and longer rests (2-5 minutes) for power and strength-focused exercises.
• Adjust the weights and reps based on your current strength level, ensuring you are continuously challenged without compromising your form.
• This structured strength-focused split maximizes muscle activation and power output across the week, targeting all major muscle groups with a mix of compound and explosive movements to build a strong and functional body.

How To Achieve the Most from 5 Day Workout Splits

These strategies can help you achieve the most from a 5 day workout split.

• Consistent Schedule: Stick to your planned workout days to ensure each muscle group receives regular attention and adequate recovery time
• Progressive Overload: Gradually increase the intensity of your workouts by adding more weight, increasing repetitions, or enhancing the complexity of exercises
• Balanced Nutrition: Support your training regimen with a balanced diet that includes sufficient protein for muscle repair, carbohydrates for energy, and fats for general health
• Adequate Recovery: Prioritize rest and recovery by ensuring you get enough sleep each night and manage stress effectively, as these factors can impact your fitness progress
• Hydration: Stay hydrated before, during, and after workouts to maintain optimal performance and recovery
• Form and Technique: Focus on performing each exercise with form to maximize effectiveness and reduce the risk of injury
• Variety: Keep your 5 day workout split routines engaging by varying exercises, equipment, and techniques to prevent boredom and plateauing
• Tracking Progress: Regularly record your workouts, including weights, reps, and sets, to monitor progress, and make adjustments as needed
• Goal-Oriented Planning: Set clear, achievable goals for your fitness journey and align your 5 day workout split to these objectives
• Consultation with Professionals: Consult a fitness trainer or coach, if necessary, for personalized advice and adjustments to optimize your workout plan.

Nutrition Strategy for 5 Day Workout Split Success

A successful nutrition strategy is essential to maximize the benefits of a 5 day workout split. Try the following a
comprehensive approach to nutrition to support your intense training sessions

Caloric Intake

Determine Your Needs: Calculate your total daily energy expenditure (TDEE) to understand how many calories you need to maintain your weight.

Adjust this number up or down depending on whether you want to gain muscle or lose fat.

Use a food diary or an app to track your intake to ensure you hit your caloric goals consistently.

Macronutrients

Protein

Aim for about 1.2 to 2.0 grams of protein per kilogram of body weight daily to support muscle repair and growth.

Include high-quality protein sources like lean meats, fish, eggs, dairy, and legumes.

Carbohydrates

Carbs are your body’s primary energy source, especially important for fueling and recovering from workouts.

Target about 3 to 7 grams per kilogram of body weight, depending on your activity level, from sources like whole grains, fruits, vegetables, and legumes.

Fats

They are essential for hormone production and health, fats should make up about 20-35% of your caloric intake.

Focus on healthy sources, like avocados, nuts, seeds, and olive oil.

Timing of Your Nutrition

Pre-Workout

Eat a meal of carbohydrates and protein about 2-3 hours before your workout to ensure a steady energy supply.

Optionally, a small, easily digestible snack 30 minutes prior can help if you are training intensely or feeling hungry.

Post-Workout

Consume protein and carbohydrates within 30 minutes after training to help repair muscle tissues and replenish glycogen stores.

A ratio of 3:1 carbs to protein is often best for endurance athletes, while 2:1 might suit strength training.

Hydration

Drink about 500 ml i.e. 17 oz) of water 2-3 hours before your 5 day workout split session to ensure proper hydration. Sip on water throughout your workout to replace fluids lost from sweating.

Rehydrate after the session with additional fluids and consider an electrolyte drink if you did a long or intense workout.

Supplements

While not necessary, Certain supplements can support your workout goals.

• Protein Powders: These can help meet your protein needs, especially post-workout.
• Creatine: They are proven to help improve strength, power, and muscle mass.
• BCAAs: These can aid muscle recovery, especially if you train in a fasted state.
• Multivitamins: Ensure you cover your nutritional bases, especially if your diet lacks variety.

Adjust and Refine

Adjust your caloric and macronutrient needs accordingly as your body composition, activity level, and goals change.

Listen to your body and re-visit your diet plan if you feel tired or hungry, or see your performance dipping. That ensures proper alignment with your energy expenditure and recovery needs.

Final words from LiveLife

The 5 day workout split can help you target different muscle groups, ensuring you get the most out of every session without overtraining. It can optimize each training session, allowing you to maximize muscle growth, enhance endurance, and improve fitness efficiently.

The 5 day workout split is a powerful tool that offers a structured approach to training for impressive transformations when implemented correctly and consistently. They can serve as excellent starting points and set you on the road to achieving your fitness goals.