5 Day Split Weight Training Routine

I would like to present 5 day split routine routine that can be used to guide you in your weight training efforts.

The 5 day split program is a fairly heavy duty program with minimum recuperation periods for some muscles and longer rest cycles for others.

Basically, a 5 day split routine uses the weekdays as the workout periods while freeing up the weekend.

There are usually no rest periods in 5 day split routines. Personally, I feel you should get more rest in this type of routine. However, each of us is built differently so it may suit you fine.

This 5 day split routine is designed for advanced trainers and should not be attempted by beginners.

However, remember that if you are a beginner, you should not start split training. You need this initial period to train your body to use the correct form and technique.

After 3 months of intitial training (usually a full body workout), you may look into split training - Maybe even 3-day split weight lifting routines. This is when you will feel your initial boost in recovery periods because as you get stronger, you'll need more time to recover.

Let's take a look at a sample 5-day split weight lifting routine:

Day one, three, and five (Monday, Wednesday, and Fridays): Chest, shoulders, and arms;

Day two, and four (Tuesdays and Thursdays): Thighs, hamstrings, and abs;

Day six (Saturday): Rest;

Day seven (Sunday): Repeat.

As you'll note from the above routine, you'll see that there is minimum rest between workout sessions.

Unlike other two and three day splits, you get a minumum of 48 hours to rest each muscle group. Remember, if the muscle your going to train on a specific day is sore - Take another day off - This will do alot more for your body than training it when it's sore.

All the best,

Blake

 



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