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.

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
4 x 8 - 10 reps
4 x 8 - 10 reps
4 x 8 - 10 reps
4 x 8 - 10 reps
Abs
4 x 20 reps

Day 2 Tuesday - Back / Calves

Muscle Group / Notes
Exercise
Sets / Reps
Back
4 x 8 reps
4 x 8 - 10 reps
4 x 8 - 10 reps
4 x 8 reps
Calves
4 x 8 reps

Day 3 Wednesday - Shoulders

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

Day 4 Thursday - Arms

Muscle Group / Notes
Exercise
Sets / Reps
Arms
4 x 8 reps
 
4 x 8 reps
 
4 x 8 reps
 
4 x 8 reps
 
4 x 8 reps
 
4 x 8 reps
 
4 x 8 reps
 
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
4 x 8 reps
 
4 x 8 reps
 
4 x 8 reps
 
4 x 8 reps
Hamstrings
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

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.