5 Day Workout Routine

This routine works one body part per week allowing for maximum rest and recovery periods.

It trains one body part directly while hitting that same body part indirectly (once per week)

Routine Type
5 Days On - 2 Days Off
Duration
Ongoing - Peform 5 workouts out of the week training one body part per workout
Level
Intermediate - Advanced
Purpose
Maximum Recovery - Strength and Muscle Mass
Target
Advanced trainers interested in training 5 days straight and concentrating on one body part per workout

Workout Schedule

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

The Workout

Monday - Legs

Muscle Group / Notes
Exercise
Sets / Reps
Quadriceps
1 x 15
1 x 10
1 x 8
1 x 6
1 x 15
 
1 x 15
1 x 10
1 x 8
1 x 6
 
1 x 15
1 x 10
1 x 8
1 x 6
1 x 15
Hamstrings
1 x 15
1 x 10
1 x 8
1 x 6
1 x 15

Tuesday - Chest

Muscle Group / Notes
Exercise
Sets / Reps
Chest
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
 
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
 
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps

Wednesday - Back

Muscle Group / Notes
Exercise
Sets / Reps
Back
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
 
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
 
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Traps
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps

Thursday - Shoulders

Muscle Group / Notes
Exercise
Sets / Reps
Shoulders
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
 
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
 
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
 
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps

Friday - Biceps / Triceps / Forearms

Muscle Group / Notes
Exercise
Sets / Reps
Biceps
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
 
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
 
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Triceps
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
 
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
 
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
Forearms
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps
 
1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 15 reps

Saturday – Rest

Sunday – Rest

– Workout submitted by John.

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.