5 Day Workout Routine

This routine works one body part per week allowing for maximum rest and recovery periods.

It trains one body part directly while hitting that same body part indirectly (once per week)

Routine Type 5 Days On - 2 Days Off
Duration Ongoing - Peform 5 workouts out of the week training one body part per workout
Level Intermediate - Advanced
Purpose Maximum Recovery - Strength and Muscle Mass
Target Advanced trainers interested in training 5 days straight and concentrating on one body part per workout

Workout Schedule

Monday
Legs
Tuesday
Chest
Wednesday
Back
Thursday Shoulders
Friday Biceps / Triceps / Forearms
Saturday Rest
Sunday Rest

The Workout

Monday - Legs
Muscle Group / Notes Exercise Sets / Reps
Quadriceps Leg Press 1 x 15
1 x 10
1 x 8
1 x 6
1 x 15
  Hack Squats 1 x 15
1 x 10
1 x 8
1 x 6
  Leg Extensions 1 x 15
1 x 10
1 x 8
1 x 6
1 x 15
Hamstrings Leg Curls 1 x 15
1 x 10
1 x 8
1 x 6
1 x 15
Tuesday - Chest
Muscle Group / Notes Exercise Sets / Reps
Chest Bench Press 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Incline Dumbbell Press 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Incline Flyes 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Wednesday - Back
Muscle Group / Notes Exercise Sets / Reps
Back Seated Pulldowns 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Seated Rows 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Dumbbell Rows 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Traps Shrugs 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Thursday - Shoulders
Muscle Group / Notes Exercise Sets / Reps
Shoulders Military Press 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Side Laterals 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Bent Over Laterals 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Upright Rows 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Friday - Biceps / Triceps / Forearms
Muscle Group / Notes Exercise Sets / Reps
Biceps Barbell Curls 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Incline Curls 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Preacher Curls 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Triceps Skull Crushers 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Seated Triceps Extensions 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Pressdowns with Rope 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Forearms Wrist Curls 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
  Reverse Wrist Extensions 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps

Saturday - Rest

Sunday - Rest

- Workout submitted by John.

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