5 Day Workout Routine

5 day workout routine


The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one bodypart per day for a duration of 5 days. There are two main advantages to using this type of routine.

Firstly, you can train the body part with all out effort and intensity. You don't have to worry about training two or more body parts per session.

Also, this type of program will allow for additional training volume (more sets and exercises).

Secondly, it will allow for a longer period of rest. Training one body part per week will allow maximum rest and recuperation periods.

By increasing the overall intensity of the program it will be necessary to increase the rest and recuperation periods (which this program does).

Based on the volume of this type of routine, it is recommended that only advanced trainers use this type of program. If you are a beginner or intermediate, please see our 5 day beginner program here.

Here is the training sequence:

Day 1: Legs
Day 2:
Chest / Abs
Day 3:
Day 4:
Shoulders / Abs
Day 5: Biceps / Triceps
Day 6:
Rest (Cardio Optional)
Day 7: Rest

Let's take a look at the workout:

Workout Points

Duration: 5 to 6 weeks
Goal: Increase muscle mass by allowing maximum recuperation for each body part.
- 5 workouts weekly

- 1 body part trained at each workout

- Several exercises per body part

- Holistic repetition ranges

- low, medium and high repetition range

- Spill over routine set up. Each body part is worked once directly, once indirectly

- Variable rest periods

- matching repetition scheme

- Cardio work at the end of each workout

- 20-25 minutes of medium intensity  

You can either use two or one days rest at the end of the training sequence. I recommend two at first and as you progress, try using one day. However, you will have to "play it by ear" and listen to your body.

Weight Increments: Try and add heavier weight to each progressive set (pyramid style).

Once you are able to complete all repetitions on your last set (unassisted), increase the weight by 10% to 15% for your next workout for the same exercise.

Rest: As indicated below, rest the recommended time in between sets. Once an exercise is complete, immediately set up and perform the next exercise.

The Workout

Workout A - Monday - Legs
Exercise Sets Reps Rest
Barbell squats 4 8 2 minute
Leg press 4 25 2 minute
Leg curls 5 8 1 minute
Lunges 3 15 - 20 1 minute
Leg extensions 3 15 - 20 1 minute
Seated calf raise 5 12 1 minute
Standing calf raise 4 25 - 30 1 minute
Cardio Perform for 20 to 25 minutes at moderate pace.
Workout B - Tuesday - Chest / Abs
Exercise Sets Reps Rest
Barbell bench press 4 6 1 minute
Incline dumbbell press 4 8 1 minute
Flat dumbbell flies 4 12 1 minute
Dumbbell pullovers 4 15 1 minute
Push ups 3 Failure 1 minute
Leg raises off bench 3 25 30 seconds
Cable crunches 3 15 30 seconds
Incline sit ups 3 20 30 seconds
Cardio Perform for 20 to 25 minutes at moderate pace.
Workout C - Wednesday - Back
Exercise Sets Reps Rest
Chin up 4 Failure 1 minute
One arm dumbbel rows 4 10 1 minute
Reverse grip pulldowns 4 12 1 minute
Barbell power cleans 4 8 1 minute
Hyperextensions 4 15 - 20 1 minute
Dumbbell side bends 4 20 1 minute
Cardio Perform for 20 to 25 minutes at moderate pace.
Workout D - Thursday - Shoulders / Abs
Exercise Sets Reps Rest
Military press 5 8 2 minutes
Side laterals 4 10 1 minute
Barbell upright rows 4 12 1 minute
Bent Over Laterals 5 12 1 minute
Incline sit ups 4 30 - 50 1 minute
Cardio Perform for 20 to 25 minutes at moderate pace.
Workout E - Friday - Arms
Exercise Sets Repetitions Rest
Close grip bench press 5 6 2 minutes
Standing barbell curls 5 6 2 minutes
Skull crushers 4 10 1 minute
Incline dumbbell curls 4 10 1 minute
Triceps cable press downs 3 15 1 minute
Dumbbell concentration curls 3 15 1 minute
Seated calf raise 3 30 1 minute
Standing calf raise 3 25 1 minute
Cardio Perform for 20 to 25 minutes at moderate pace.

Try and give this routine at least 5 weeks. If you find its working, stay with the program until it stops working.

Click here for a printable version of this workout. Includes a workout log. For general workout logs, please see this page here.

To find the amount of weight you need to be using, please use the one repetition maximum tool here.

If you have any questions about this program, please email me at:

buildingmuscle101 @ vianet.ca (please excuse the spaces - avoid spam bots)

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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