5 Day Full Body Split Routine

Get Big Routine (5 days on 2 days off). Workouts should not be longer than 1 hour.  Warm-up on the treadmill or stationary bike for 5-10 minutes. 

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All exercises should be done with intensity and with the heaviest weight you can use to perform the exercise with good form.

Workout Schedule

Chest / Abs
Back / Calves
Thursday Arms
Friday Legs
Saturday Rest
Sunday Rest

The Workout

Day 1 Monday - Chest / Abs
Muscle Group / Notes Exercise Sets / Reps
Chest Flat Bench Dumbbell Press 4 x 8 - 10 reps
Incline Dumbbell Press 4 x 8 - 10 reps
Incline Dumbbell Fly 4 x 8 - 10 reps
Pec Deck 4 x 8 - 10 reps
Abs Crunches 4 x 20 reps
Hanging Leg Raise 4 x 20 reps
Day 2 Tuesday - Back / Calves
Muscle Group / Notes Exercise Sets / Reps
Back Deadlifts 4 x 8 reps
Barbell Rows 4 x 8 - 10 reps
Lat Machine Pull Down 4 x 8 - 10 reps
Lat Pulldowns 4 x 8 reps
Calves Seated Calf Raise 4 x 8 reps
Day 3 Wednesday - Shoulders
Muscle Group / Notes Exercise Sets / Reps
Shoulders Arnold Press 4 x 8 reps
Dumbbell Shoulder Press 4 x 8 reps
Upright Rows 4 x 8 reps
Reverse Pec Deck 4 x 8 reps
Side Lateral Raise 4 x 8 reps
Day 4 Thursday - Arms
Muscle Group / Notes Exercise Sets / Reps
Arms Barbell Curls 4 x 8 reps
Triceps Pressdowns 4 x 8 reps
Preacher Curls 4 x 8 reps
Skull Crushers 4 x 8 reps
Hammer Curls 4 x 8 reps
  Rope Pulldowns 4 x 8 reps
  Concetration Curls 4 x 8 reps
  Kickbacks 4 x 8 reps
Notes - Biceps and Triceps exercises are performed on an alternating basis.
Day 5 Friday - Legs
Muscle Group / Notes Exercise Sets / Reps
Quadriceps Squats 4 x 8 reps
Hack Squats 4 x 8 reps
Leg Press 4 x 8 reps
Leg Extensions 4 x 8 reps
Hamstrings Leg Curls 4 x 8 reps

Saturday and Sunday - Rest

- Workout submitted by Chuck.

* Editors Note* Thanks for the great routine, Chuck. I would like to caution everyone reading that you should always be using a spotter when you start using heavy weight - Especially on the compound movements.

If you're training at a gym and no one's around, ask the gym staff. Believe me, they won't mind at all. If you're training at home, don't get too carried away. I had a friend one time who started benching before I got to his house. I was about 50 feet from his house when I heard his cries for help. He went a little too heavy and the weight got stuck on his chest. He was trapped with that weight on his chest for 10 minutes. It's a good thing I showed up!

Use common sense when training at home and going heavy.

Good luck,


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