5 Day Full Body Split Routine

This is a 5 day split routine that trains one body part per week. This will allow maximum rest and recovery periods.

Routine Type
5 Days On - 2 Days Off
Duration
Ongoing
Level
Intermediate / Advanced
Purpose
Concentrate on one major muscle group per day
Target
Intermediate / advanced routine to target individual muscle groups

Workout Schedule

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

The Workout

Day 1 Monday - Chest

Muscle Group / Notes
Exercise
Sets / Reps
Chest
3 x 8 reps
3 x 8 reps

Day 2 Tuesday - Back

Muscle Group / Notes
Exercise
Sets / Reps
Back
5 x 12 - 15 reps
5 x 20 - 30 reps

Day 3 Wednesday - Shoulders / Traps

Muscle Group / Notes
Exercise
Sets / Reps
Shoulders
4 x 8 reps
3 x 8 reps
3 x 8 reps
4 x 12 reps

Day 4 Thursday - Biceps / Triceps / Forearms

Muscle Group / Notes
Exercise
Sets / Reps
Biceps
3 x 8 reps
3 x 8 reps
3 x 8 reps
Triceps
3 x 8 reps
Forearms
3 x 12 reps

Day 5 Friday - Legs / Abs

Muscle Group / Notes
Exercise
Sets / Reps
Legs
3 x 10 reps
4 x 10 reps
3 x 10 reps
4 x 10 reps
Abs
50 reps
50 reps
50 reps

Saturday and Sunday – Rest

– Workout submitted by David:

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.