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
1 x 20 reps warm up
1 x 12 reps 
1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 15 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps 
1 x 6 reps
4 x 12 reps

Day 2 Tuesday - Back / Traps

Muscle Group / Notes
Exercise
Sets / Reps
Back
1 x 20 reps warm up
1 x 12 reps
1 x 10 reps
1 x 8 reps 
1 x 8 reps
1 x 15 reps warm up
1 x 12 reps 
1 x 10 reps
1 x 8 reps
1 x 15 reps 
1 x 10 reps
1 x 8 reps
1 x 6 reps
Traps
1 x 15 reps warm up
1 x 12 reps 
1 x 10 reps
1 x 8 reps
1 x 6 reps
Abs
3 x 20 reps
 
2 x 20 reps

Day 3 Wednesday - Legs

Muscle Group / Notes
Exercise
Sets / Reps
Quadriceps
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
 
4 x 12 reps
Hamstrings
1 x 15 reps warm up
1 x 8 reps 
1 x 8 reps
1 x 8 reps
Calves
1 x 25 reps warm up
4 x 15 reps

Day 4 Thursday - Shoulders

Muscle Group / Notes
Exercise
Sets / Reps
Shoulders
1 x 20 reps warm up
1 x 12 reps 
1 x 10 reps
1 x 8 reps
1 x 8 reps
 
1 x 12 reps 
1 x 10 reps
1 x 8 reps
1 x 8 reps
 
1 x 12 reps 
1 x 10 reps
1 x 10 reps
1 x 10 reps
 
4 x 12 reps
Abs
3 x 20 reps
 
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
 
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.
3 x 8 - 10 reps
 
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.
3 x 8 - 10 reps
 
3 x 8 - 10 reps
Forearms
4 x 12 reps
Notes
Alternate wrist curls with reverse curls every other week.

Saturday and Sunday – Rest

Workout submitted by: Chud

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.