5 Day Full Body Split Weight Training Program

This routine is comes from Chud.

Routine Type 5 days on 2 day off - Trains on muscle group per workout session.
Duration Ongoing
Level Intermediate
Purpose Build additional strength while providing maximum rest periods
Target All

Workout Schedule

Monday
Chest
Tuesday
Back / Traps
Wednesday
Legs
Thursday Shoulders
Friday Arms
Saturday Rest
Sunday Rest

The Workout

Day 1 Monday - Chest
Muscle Group / Notes Exercise Sets / Reps
Chest Bench Press 1 x 20 reps warm up
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps
Incline Press 1 x 15 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 6 reps
Fly 4 x 12 reps
Day 2 Tuesday - Back / Traps
Muscle Group / Notes Exercise Sets / Reps
Back One Arm Dumbbell Rows 1 x 20 reps warm up
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 8 reps
Upright Rows 1 x 15 reps warm up
1 x 12 reps
1 x 10 reps
1 x 8 reps
T Bar Rows 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps
Traps Shrugs 1 x 15 reps warm up
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps
Abs Crunches 3 x 20 reps
  Leg Raises 2 x 20 reps
Day 3 Wednesday - Legs
Muscle Group / Notes Exercise Sets / Reps
Quadriceps Squats 1 x 20 reps warm up
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 8 reps
Dumbbell Lunges (can be done with a barbell) 1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 10 reps
Leg Extensions 4 x 12 reps
Hamstrings Lying Leg Curl 1 x 15 reps warm up
1 x 8 reps
1 x 8 reps
1 x 8 reps
Calves Calf Raises 1 x 25 reps warm up
4 x 15 reps
Day 4 Thursday - Shoulders
Muscle Group / Notes Exercise Sets / Reps
Shoulders Bradford Press 1 x 20 reps warm up
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 8 reps
Arnold Press 1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 8 reps
Side Laterals 1 x 12 reps
1 x 10 reps
1 x 10 reps
1 x 10 reps
Bent Over Laterals 4 x 12 reps
Abs Crunches 3 x 20 reps
Leg Raises 2 x 20 reps
Day 5 Friday - Workout E - Arms
Muscle Group / Notes Exercise Sets / Reps
Biceps / Triceps    
Superset #1 - Perform a set of curls immediately followed by a set of extensions. Do one superset, rest 50 seconds and do another. Follow this format until all repetitions have been completed. Barbell Curls (performed with EZ bar if possible) 3 x 8 - 10 reps
Overhead Triceps Extensions 3 x 8 - 10 reps

Superset #2 - Perform a set of curls immediately followed by a set of extensions. Do one superset, rest 50 seconds and do another. Follow this format until all repetitions have been completed. Seated Curls 3 x 8 - 10 reps
Lying Triceps Extensions 3 x 8 - 10 reps
Superset #3 - Perform a set of preacher curls immediately followed by a set of dips. Do one superset, rest 50 seconds and do another. Follow this format until all repetitions have been completed. Preacher Curls 3 x 8 - 10 reps
Dips 3 x 8 - 10 reps
Forearms Wrist Curls 4 x 12 reps
Notes Alternate wrist curls with reverse curls every other week.

Saturday and Sunday - Rest

Workout submitted by: Chud

Download Building Muscle 101's Illustrated Weight Training Book. It's completely FREE with no strings attached. Simply click the link and you get instant access. Includes descriptions and illustrations. Click here for instant access.

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > General Routines > Split Workout Routines