5 Day Full Body Split Weight Training Program

This routine is comes from Chud.



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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


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