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. 

How To Build Muscle and Burn Fat...FAST!!

FREE REPORT

This FREE report will explain how to burn fat and build muscle in the FASTEST way possible. I will show you HOW to build a muscle building and fat burning plan that allows you to reach your goals in the fastest manner possible!

- Fat burning and muscle building meal plans;
- Sample fat burning and muscle building workouts;
- Method that top athletes, body builders and movie stars use

This report is top SECRET and the information in this report is not widely shared among the professionals...Get FREE access today!! Click here to get the report. (I'll even provide you with a 1 day sample fat burning / meal plan complete with comprehensive supplement schedule).

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

Workout Schedule

Monday
 Chest / Abs
Tuesday
Back / Calves
Wednesday
 Shoulders
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,

Blake

Give Me 3 MONTHS And I Will Transform Your BODY!

- Lose 25 to 40 pounds in 3 months!
- Gain 35% to 60% more strength in 3 months!
- Lose stomach fat and build abs!
- Build muscle and get super fit!
- Any age!

Spots are filling up fast for my private coaching program!!

Click here for Private Coaching Program

Download Building Muscle 101's Illustrated Weight Training Book. It's completely FREE with no strings attached. Simply click the link and you get instant access. Includes descriptions and illustrations. Click here for instant access.

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.

Home > General Routines > Split Workout Routines