5 Day Workout Split
A 5-day workout split is a popular training routine that divides your workouts into five distinct sessions, each targeting different muscle groups. Here's a sample 5-day workout split:
Day 1: Chest
Barbell Bench Press: 4 sets x 8-10 reps
Incline Dumbbell Press: 4 sets x 8-10 reps
Chest Flyes: 3 sets x 10-12 reps
Push-Ups: 3 sets to failure
Cable Crossover: 3 sets x 10-12 reps
Day 2: Back
Deadlifts: 4 sets x 6-8 reps
Pull-Ups/Assisted Pull-Ups: 4 sets x max reps
Bent-Over Barbell Rows: 4 sets x 8-10 reps
Seated Cable Rows: 3 sets x 10-12 reps
Single-Arm Dumbbell Rows: 3 sets x 10-12 reps per arm
Day 3: Shoulders
Overhead Barbell Press: 4 sets x 8-10 reps
Dumbbell Lateral Raises: 4 sets x 10-12 reps
Front Dumbbell Raises: 3 sets x 10-12 reps
Rear Delt Flyes: 3 sets x 10-12 reps
Shrugs: 3 sets x 10-12 reps
Day 4: Legs
Squats: 4 sets x 8-10 reps
Romanian Deadlifts: 4 sets x 8-10 reps
Leg Press: 3 sets x 10-12 reps
Lunges: 3 sets x 10-12 reps per leg
Leg Curls: 3 sets x 10-12 reps
Day 5: Arms
Barbell Bicep Curls: 4 sets x 8-10 reps
Tricep Dips: 4 sets x max reps
Hammer Curls: 3 sets x 10-12 reps
Tricep Rope Pushdowns: 3 sets x 10-12 reps
Preacher Curls: 3 sets x 10-12 reps
Notes:
Perform each exercise with proper form and technique.
Rest for 60-90 seconds between sets.
Warm up before starting your workout and cool down afterward with stretches.
Listen to your body and adjust the weights and reps as needed based on your fitness level and goals.
It's essential to include rest days in your workout split to allow for muscle recovery and prevent overtraining. You can schedule rest days between workout days or as needed throughout the week.
Remember to stay hydrated, fuel your body with proper nutrition, and get adequate sleep to support your fitness goals. If you're new to exercise or have any health concerns, consider consulting with a fitness professional or personal trainer to create a customized workout plan that suits your needs.