5 Day Workout Routine to Get Ripped | Complete Guide

Throughout my 15 years of weightlifting experience, I’ve found one workout routine to be dominant— the 5 day split. If your goal is to build the most amount of muscle in the least amount of time (or in other words, you are a bodybuilder) and get ripped, the 5 day workout routine is optimal.

It is the perfect amount of days to hit the gym and, when done correctly, will yield gains you have only dreamt of. 

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.

But it can be a bit tricky to set up. Before we get into this, let’s look at some of the basic ideas behind split training. 


What is Split Training?

There are two main systems of weight training- split training and full body training. The primary difference between the two is the amount of load exerted on the muscles and the amount time spent in the gym. 

With split training, you target specific muscle groups on specific days. The major muscle groups are chest, shoulders, legs, upper and lower back, arms, and abdomen.
Major Muscle Groups

How these muscles should be grouped together is highly debatable, although I believe there is an optimal way, which will be discussed later. 

There are many ways valid ways to set up a split routine. For example, you may choose to target the muscles of the upper body every Monday, and the muscles of the lower body every Friday. This would be referred to as a 2 day upper/lower split. 

Another common split is the three day PPL split, which calls for training “push”, “pull”, and leg related movements on three separate days. And the four day split typically involves a back, chest, shoulder, and leg day.


What is Full Body Training?

Full body training is the polar opposite of split training. Instead of training muscle groups on specific days, the entire body is trained once, twice, or even three times weak. 

Why is full body training limited to a few sessions per week? Wouldn’t training ALL muscle groups everyday be most effective? It certainly would… assuming you can recover fast enough. But unless you are using performance enhancing drugs, this will be impossible to pull off. For the average athlete, the American College of Sports Medicine (ASCM) suggests least 48 hours of rest between higher intensity exercise of the same muscle groups (1). 

If you trained full body on Monday, the earliest you could train again would be Wednesday. But if you decided to train only chest on Monday, could you train legs the following day, and shoulders the day after that? Absolutely. And therein lies the beauty of split training. 

But that’s not to say that full body training is bad. On the contrary, its one the best modes of training for begginers as it allows enough time for recovery and focuses on compound movements. Full body training is preferred for those who are limited on time, new to resistance training, or have goals of improving general health (2). But for packing on serious muscle quickly, split training is king. 


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

The 5 day split, as suggested by its name, is a split routine that calls for 5 workout sessions per week. It’s a great routine for building muscle because it targets each muscle group really well.

The pectoral muscle, for instance, develops fastest when trained for an hour every 5-6 days. The biceps and triceps, which are much smaller, require less time to recover and should be trained 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 people doing it incorrectly. When you are training 5 days a week, you need to make sure what you are doing is efficient. Working out for an hour a day, 5 times a week, is a huge time investment.

In this article, I will demonstrate how to construct the best 5 day workout routine. A perfect 5 day split considers more than just what body part is hit each day. It considers what specific workouts are done, the amount of sets and repetitions, and even the length of the workout.

I will also show you the mistakes that so many bodybuilders make. In learning the art of building a workout split, you will gain a lot of effective bodybuilding knowledge. Implement the knowledge you obtain from this guide, and I guarantee that you will see major improvements!


Who is the 5 Day Workout Split For?

For anyone who has the time for it! Whether you’re a professional bodybuilder or a novice lifter, male or female, you should be implementing a 5 day split if you want to build muscle quickly.

Going to the gym 5 days a week can be a hassle. But if you are determined enough, you will make time. Sometimes doing so is simply impossible due to work or school related restrictions. For this reason, we will develop an additional split that allows for a single at home core workout. Four out of the five workouts will be at the gym, and one will be in the comfort of your home.


What Is the Best 5 Day Workout Routine to Get Ripped?

Here is a overview of the 5 day workout routine that we will be discussing. For specific workouts, please check out the section below titled “The Completed Version!”.

  1. Chest + (Light) Triceps
  2. Back + (Light) Biceps
  3. Rest (Core Workout- optional)
  4. Shoulders + (Heavy) Triceps
  5. Legs + (Heavy) Biceps
  6. Rest (Light Core Workout)

How to Construct the Best 5 Day Workout Split.

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

  • Day 1: Shoulders 
  • Day 2: Chest
  • Day 3: Arms
  • Day 4: Legs
  • Day 5: Back

Take a moment and try to spot some errors.

The biggest issue is that the chest and shoulder muscles are trained too closely to each other. 

Why is this a problem?

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

Of the three additional groups that a chest press targets, the most heavily targeted is the anterior deltoid (in addition to the triceps, but we will get to that later). The same goes for most chest exercises. It is therefore logical to separate chest and shoulder days as far as possible, correct?

Let’s do that.

  • Day 1: Shoulders 
  • Day 2: Legs
  • Day 3: Arms
  • Day 4: Chest
  • Day 5: Back

I prefer to separate chest and shoulders by two days as they are very interconnected muscle groups. You might be thinking “If chest day is moved to day 4, isn’t it now separated from the next shoulder workout by a day”.

The solution to this issue leads us to another problem with the original split— It has no rest days! For a 5 day split, I find it best to rest a day within the split and to rest a day after completing the 5 workouts. Here’s what I mean:

  • Day 1: Shoulders 
  • Day 2: Legs
  • Rest Day
  • Day 3: Arms
  • Day 4: Chest
  • Day 5: Back

Rest between day 2 and day 3, then rest after completing all workouts. 

  • Day 1: Shoulders 
  • Day 2: Legs
  • Day 3: Rest 
  • Day 4: Arms
  • Day 5: Chest 
  • Day 6: Back
  • Day 7: Rest

In this current version, you lift five days a week and rest two days a week. You may find that resting a single day will suffice. In that case, ignore day 7 and return back to day one after completing day 6.

We have now separated chest and shoulder workouts appropriately. But they are not separated equally (shoulders, 3 days, chest, 2 days, shoulders, 3 days, etc). Chest day comes 3 days after shoulder day and shoulder day comes 2 days after chest day. Does it matter which group is allowed more time to rest?

Absolutely. Consider any chest press and any shoulder press. A chest press activates the anterior deltoid muscle to a certain degree. A shoulder press (such as the military press) only hits the shoulder muscles when done with proper form. Let’s call the military press a 90° press. The flat bench is therefore a 0° press and the incline press is a 45° press.

As you increase the angle, you active more of the deltoid muscles and less of the pectoral muscles. Therefore, a flat bench press activates less deltoid muscles than an incline bench press, which activates less deltoids muscles than a military press. You can go below zero degrees to isolate the chest even more (i.e a decline bench press). The concept also applies to flyes. This is important to keep in mind as you are constructing your own split. If you separate chest and shoulder days by one or two days, you should focus on flat and decline presses and flyes during chest day.

Another thing to consider while pressing is your hand placement. The farther your hands are, the more you target the chest. The closer your hands are, the more you target the triceps. So if you are hitting triceps the day after chest day, do not do any close grip presses.

Lets jump back to the split.

  • Day 1: Shoulders
  • Day 2: Legs
  • Day 3: Rest 
  • Day 4: Arms
  • Day 5: Chest 
  • Day 6: Back
  • Day 7: Rest

Because chest exercises activate the shoulders muscles more than shoulder exercises activate chest muscles, we should swap chest and shoulder day:

  • Day 1: Chest
  • Day 2: Legs
  • Day 3: Rest 
  • Day 4: Arms
  • Day 5: Shoulders 
  • Day 6: Back
  • Day 7: Rest

On the first day we hit chest, and day two we hit legs. Your legs should not be sore from a chest workout… so far so good. We rest on the third day then hit arms on the fourth day.

But is it a good idea to devote an entire day to muscles as small as the biceps and triceps? I say no for two reasons. Firstly, as these muscles are small so they require less time to recover. It is therefore optimal to hit them twice a week (Charlebois, 2007). Secondly, having a single arm day can interfere with other workout days. Consider that fact that all shoulder presses activate the tricep muscles. Thus, hitting shoulders the day after arms is not good. You may be able to do shoulder raises the next dat, but you certainly won’t be able to shoulder press a lot of weight with sore triceps.

Which days should we workout biceps and triceps on? All pushing movements require tricep activation and all pulling movements require bicep activation. So let’s pair triceps with chest and shoulders, and back with biceps. We agreed that biceps should be worked out twice a week, so let’s pair it also with leg day.

  • Day 1: Chest + Triceps 
  • Day 2: Legs + Biceps 
  • Day 3: Rest 
  • Day 4: Shoulders + Triceps
  • Day 5: Back + Biceps 
  • Day 6: Rest

 Doing two full blown bicep and tricep workouts a week might work well for you. I find the sweat spot to be somewhere between hitting them once a week and hitting them twice a week. In other words, implementing a “heavy” and “light” day. Here is what I mean:

  • Day 1: Chest + (Light) Triceps 
  • Day 2: Legs +  (Heavy) Biceps 
  • Day 3: Rest 
  • Day 4: Shoulders +  (Heavy) Triceps 
  • Day 5: Back + (Light) Biceps
  • Day 6: Rest

On “light” days do 1-2 workouts (6-8 sets) and on heavy days do 3-4 workouts (9-12 sets). Chest workouts target the triceps muscles more than shoulder workouts and so it’s better to pair the “light” day with chest and the “heavy” day with shoulders. By hitting biceps heavy on leg day, we allow two days for the biceps to recovery before we workout our back. The worst thing for a back workout are sore biceps as almost every single back movement requires heavy bicep activation.

The next issue we encounter is the proximity of shoulder day to back day. Have you ever done lateral or front shoulder raises and found your back and trap muscles to be extremely sore the next day? I know I have. These types of movements are extremely difficult to do without activating your back muscles.

How do we target the posterior deltoid muscle on shoulder day without burning out our back? On which day do we hit traps? If you hit it on shoulder day, your back will be very sore the following day. It’s best to separate these two muscle groups as far as possible, as we did with chest and shoulder. 

  • Day 1: Chest + (Light) Triceps
  • Day 2: Back +  (Light) Biceps 
  • Day 3: Rest 
  • Day 4: Shoulders +  (Heavy) Triceps 
  • Day 5: Legs + (Heavy) Biceps
  • Day 6: Rest

First we hit chest and triceps (lightly). On day two we hit back and biceps (lightly). We rest on the third day and allow our triceps and pectoral muscles to fully recover for the following day’s shoulder workout. Then we hit legs and biceps heavy, both of which should be fully recovered at this point. We then rest and start the cycle over again the next day.

Perfect, isn’t it?

Not quite yet. We are forgetting a few things: Core workouts and cardio! Don’t underestimate the importance of a strong core. Whenever I get asked for advice pertaining to strength development, one of the first things I advice is to work on core development. 

For the sake of being active every day of the week, let’s do a core workout twice a week. On day three we will do a full blown core workout and on day 6 a light one (7-12 mins). On day 3 we will also work on forearms and calfs, both of which are relatively small muscles which should be targeted twice a week. 

In regards cardio, I will leave that up to you. Some people prefer to do cardio everyday before a workout. I will write an article on this soon. 

Here is the completed split:

  • Day 1: Chest + (Light) Triceps
  • Day 2: Back +  (Light) Biceps
  • Day 3: Core + Forearms + Calfs + Cardio
  • Day 4: Shoulders +  (Heavy) Triceps
  • Day 5: Legs + (Heavy) Biceps
  • Day 6: Rest (Light Core Workout at home optional)

How to Construct the Best 5 Day Workout Split (PART 2)

In the previous section we developed the foundation for our 5 day workout split. If you skipped this section, please read it over as it contains valuable information. Now we want to consider specific workouts, rep ranges, and number of sets. For more information on each exercise, please refer to Bodybuilding.com’s exercise finder

Note that “light” and “heavy” do not refer to intensity or load, but rather the rep ranges and amount of sets. 

Day 1 (Chest + Light Triceps).

Best Chest routine

Do 3 chest presses, 2 chest flyes, and 1 or 2 workouts for triceps. Chest fly movements don’t require much tricep activation and so you can jump back and forth between flyes and tricep workouts. It is best to get the heavy presses out of the way first.

  • 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: 3 sets(8-12 reps)
  • Skull Crushers: 3 Sets (9-12 reps)
  • Decline Bench Press: 3 Sets (8-10 reps each)

Day 2: Back + light Biceps

Best Back Workout Routine

As someone who suffers from tennis elbow, I have to start my back days a little differently than most. As already mentioned, almost all pulling movements require heavy bicep activation. Therefore I find it best to leave biceps workouts towards the end of the workout.

Unlike with other muscle groups, this is a wide variation of back workouts. I find it best to reduce the sets to 2 and hit the back from allot of angles. This is a technique that was utilized by the great Dorian Yates.

  • 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 + Calfs + Forearms + Cardio

  • Crunches : 3 sets of 10-12 reps 
  • Hanging leg raise: 3 sets of 10-12 reps
  • Seated Russian twist: 12-15 reps on each side
  • Bicycle crunches: 15-20 sets of max reps 
  • Planks: 3 sets max hold. 
  • Palms-Up Barbell Wrist Curl: max reps for 3 sets. Start with the bar, and add 2.5 or 5 lbs after each set. 
  • Seated Calf Raise: 3 sets 8-15 reps
  • palm down barbell wrist curls over bench: max reps for 3 sets. Start with the bar, and add 2.5 or 5 lbs after each set. 
  • Smith Machine Calf Raise: 3 sets 8-15 reps
  • 25 mins of cardio before or after the workout.

Day 4: Shoulders + Heavy triceps  

Best shoulder workout routine.

My personal favorite workout day! First do the heavy presses then alternate shoulder raises and flyes with triceps workouts.

  • 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 reps
  • Standing 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   

Best leg workout routine

I have always struggled with leg workouts. I was never able to squat deep enough and my legs always wobbled under a lot of stress. A few years ago I did some research and discovered the issue.

It turned out I was lifting with the wrong shoes. Running and basketball shoes are terrible for weightlifting. One of the best investments I made was purchasing a proper pair of weightlifting shoes. All my lifts went up and and I no longer felt pain in my knees and lower back. 

  • 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

Day 6 is a rest day, but you can do a light 7-12 core workout in the morning if you are up for it. Return back to day 1 the following 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.

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 + Calfs + Forearms + Cardio

  • Crunches : 3 sets of 10-12 reps 
  • Hanging leg raise: 3 sets of 10-12 reps
  • Seated Russian twist: 12-15 reps on each side
  • Bicycle crunches: 15-20 sets of max reps 
  • Planks: 3 sets max hold. 
  • Palms-Up Barbell Wrist Curl: max reps for 3 sets. Start with the bar, and add 2.5 or 5 lbs after each set. 
  • Seated Calf Raise: 3 sets 8-15 reps
  • palm down barbell wrist curls over bench: max reps for 3 sets. Start with the bar, and add 2.5 or 5 lbs after each set. 
  • Smith Machine Calf Raise: 3 sets 8-15 reps
  • 25 mins of cardio before or after the workout.

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 reps
  • Standing 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 my guide on the 6 day workout split.


A Few Supplement Recommendations 

Supplements can be a great tool to augment your fitness Journey. Below you will find Recommendations for two categories of supplements: thermogenic fat burner and whey protein. Fat burners and protein powder are by far the popular  type of supplements, so I decided to include my personal recommendations for each. Both supplements have been reviewed before and carefully vetted. 

VINTAGE BURN Fat Burner

If you are trying to lose weight, a greet option is Vintage Burn. Vintage Burn is one of the most successful fat burners on the market and has (by far) produced the most amount of satisfied customers.

It is produced by Old Schools Labs, a company based in California that specialize in all-natural fitness supplements. They claim to produce the world’s first muscle-preserving fat burner.

And thousands of customers, including myself, can attest to this claim. The product contains 9 simple and all natural fat burning ingredients—  raspberry ketones, chrysin, caffeine, and 6 extracts (green tea leaf, Green coffee bean, olive leaf, bacopa leaf, garcinia fruit, and forskohlii root extract).

Each ingredient is effective in weight loss and is backed by scientific research. As a matter of fact, Vintage Burn contains 5 out of 6 fat burning ingredients that my research suggests are the most effective fat burners (garcinia cambogia extract, caffeine, raspberry ketones, green coffee bean extract, green tea extract, and CLA).

Naked Whey


Naked Nutrition is a company that I’ve collaborated with many times in the past simply because I love their products and their level of transparency. They understand that consumers nowadays are very hesitant to use supplements- and for good reason. With the rise of dangerous supplements, unethical marketing, and straight up false labeling, one cannot help but feel wary. The best way to dispel concerns is to keep and the amount of ingredients low and easily identifiable. 

Naked Whey, as suggested by the name, is simple and made from only one ingredient— 100% grass-fed pure whey Protein with zero additives. All ingredients are GMO free, growth hormone free, soy free and gluten free. And consumers really appreciate this. What I appreciate is that they took the time to test for heavy metals, and the results obtained are excellent. The levels of arsenic, cadmium, lead, and mercury all test less than 2 MCG, which is a completely negligible and safe amount.


Track Your Progress!

Best fitness trackerOne of the most important fitness habits you should implements to keep track of your progress. Doing so provides a visual representation of your fitness development. A fitness journal keeps you accountable and gives you confidence.

Progress in strength development and weight loss happens slowly and my not be evident without documentation. For instance, you feel unmotivated when you find that you have been bench pressing the same weight for two weeks.

But with a fitness journal, you may discover that you actually did 7 reps last week and was able to push 8 reps this week. You can then set a goal to hit 9 reps next week or increase the weight by 5 pounds.

These small victories gives you the motivation to continue grinding. With so many different workouts, it is impossible to keep track of everything you do without a good workout tracker.

When you wake up with zero motivation to hit the gym, flip open your fitness journal, look at the great progress you made, and watch your body fill up with energy and motivation. The best way to motivate yourself is to provide your subconscious mind with solid and tangible proof that what you are doing is paying off. Studies have shown that keep track of your progress helps you stay on course and achieve your goals faster.

One of the best fitness trackers I have ever used is the NewMeFitness Journal. It is simply the best way to track your progress. The NewMeFitness Journal is written by experts and designed for bodybuilding and cross-fit.

It comes with a sturdy binding, thick pages and a nice laminated protected cover. This is not a flimsy journal and will withstand whatever you trow at it. The quality is excellent, but what I enjoy most is the format. Click the link below for more information and to check the price!


5 day Workout Routine (at home)

What if you don’t have access to a gym? While that’s not the most ideal scenario, you could still do the 5 day workout routine at home and get ripped. You just need two things— a proper squat rack and a bench. And if you really what to do this the right way, get an ez-curl bar as well.

HulkFit Multi-Function Squat Rack If you can make room for one, I highly suggest you consider making this purchase. A squat rack will allow you to effectively target every single major muscle group in the body without ever having to leave the comfort of your home.

And don’t let the name confuse you— while its traditional purpose was to allow you squat safely, squat racks have evolved into multi-function, all-in-one machines. If you are interested, check out this guide which discusses squat racks in more detail. It will provide everything you need to make a safe and confident purchase.

The squat rack will cover all the larger muscle groups (legs, chest, back, and shoulders) and the ez-curl bar will cover the rest (biceps and triceps). While it is possible to target the biceps and triceps with an olympic bar, I don’t suggest it. I did this for many years and ended up developing tennis elbow.

The following split can be done with just a squat rack and an EZ-curl bar.: 

Day 1: Chest + Light Triceps 

  • Flat Bench Press: 4 Sets (8-10 reps)
  • Incline Bench Press: 4 sets(8-10 reps)
  • Bench Dips: 3 Sets (9-12 reps)
  • Chest Flyes with plates: 4 sets(8-12 reps)
  • Skull Crushers: 3 Sets (9-12 reps)

Day 2: Back +  (Light) Biceps

  • Bent over barbell rows: 4 sets (8-10 reps)
  • Pull ups: 4 sets (8-20 reps)
  • Close Grip Barbell curl (EZ-bar): 3 sets (8-10 reps)
  • Deadlift: 3 sets (8-10 reps)
  • Wide Grip Barbell Curl: 3 sets (8-10 reps) 

Day 3: Rest (Core Workout- optional)

  • 20-25 min core workout in the morning

Day 4: Shoulders +  (Heavy) Triceps

  • Military Press: 4 sets (8-10 reps)
  • Incline Barbell Triceps Extension: 3 sets (8-10 reps)
  • Side Lateral Raise (with plates): 3 sets (8-12 reps
  • Front Lateral Raise (with plates): 3 sets (8-12 reps)
  • Close-Grip EZ-Bar Press: 3 sets (8-10 reps)
  • Shrugs: 3 sets (8-10 reps) 
  • Bench Dips: 3 sets (8-10 reps)

Day 5: Legs + (Heavy) Biceps

  • Squats: 5 sets (6-8 reps)
  • Wide-Grip Standing Barbell Curl (ez-curl bar): 4 sets (8-12 reps)
  • Lunges (with plates): 3 sets (10-15 reps)
  • Spider Curl: 4 sets (8-10 reps)
  • Box Squat: 4 sets (6-8 reps)
  • Close-Grip EZ Bar Curl: 4 sets (8-12 reps)

Day 6: Rest (Light Core Workout)

  • Rest day (optimal light core workout in the morning)
Adam
Came across this great article about the 5 day workout split. Highly recommended for anyone trying to build muscle or lose weight!

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Paulo
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Paulo

Hello,

You mentioned on day 3:
On the third day and complete a 15-25 min core workout. I will publish an article soon on this topic. Please subscribe to our newsletter for an update!

But I havent seen the core workout yet… could you provide us some examples of core workout to do?

Thanks!

Bob
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Bob

I am also interested in the 15-25 minute core workout. Any help on what this could include?

Thanks!

Larry Robson
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Larry Robson

I would like a guide for a six day work out to body split a day

Taylor
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Taylor

Get in 4 SETS of ab exercises – we don’t care so much which ones you do as long as you are doing them. Think about a circuit with some crunches, leg lifts, sit-ups, planks – heck, do Russian twists with a medicine ball. Just get the work done so your abs will pop once you’ve lost that body fat.

Taylor
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Taylor

Such a awesome workout plan that I will be following!! I appreciate all of your time and efforts for this article. I’ll be sure to keep you posted on my progress.

Taleen
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Taleen

Hi there, I have scoured the internet looking for a workout plan and this is EXACTLY what I was looking for

But I need help to finish this plan, you mentioned core workout. Do you have a plan

Also you only recommend one day of cardio ? I would like to do cardio everyday is that ok ?

Thanks so much
Fantastic article

Ken
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Ken

Best workout ever! My body is responding very well!

James
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James

Hello everyone. for those who are asking for the abs routine, I’m going to tell you the one that i’ve been using for a month and is having great results (Although i train abs 3 times a week, leaving one day rest). It consists on 4 sets of two exercises: hollow plank (20-50s depending on your strength) and bicicle crunches (again 20-50s). You will work both your core and obliques. You can also add lateral plank or any other exercise, but again, I’ve used this routine for 1 month and is giving great results (I too have low body fat… Read more »

Alec
Guest
Alec

How are results from this? Also should I be resting in between sets?

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