5 Day Split

 Warm up

Body weight squats - 1x30

Body weight lunges - 15 lunges per leg

Workout

Legs

Leg press - 3x12

Squats - 3x10

Dumbbell dead lift - 3x12

Sissy squats - 3x12

Leg extensions - 3x20

 Calves  

Standing calf raises - 4x8

Seated calf raises - 4x8

 Warm up

Push-ups  1x30

Body weight Dips to failure

Workout

Chest

Incline dumbbell press - 3x10

Decline barbell press - 3x10

Cable fly - 3x10

Seated dumbbell raises - 3x10

Machine press - 3x10

Machine fly - 3x10

Body weight dips 3xFailure

Push-ups 4x10

Warm up

Standing shoulder press - 1x20

Lateral raises - 1x30

Workout

Shoulders

Lat raise - 3x10

Seated press - 3x10

Front raise - 3x10

Bent over raise -  3x10

Upright row - 3x10

Triceps

Rope extensions - 3x10

Dumbbell kickbacks - 3x10

Warm up

Lying back extension 4 x 10s holds

50 pull-ups using a variety of grips

Workout

Back

Wide grip pull-ups - 3x10

Lat pull downs - 3x10

Back extensions - 3x10

Bent over rope pull downs - 3x10

Seated low row or T-Bar row - 3x10

Biceps

Preacher bench curls - 3x10

Hammer curls - 3x10

Concentration curls - 3x10

 Warm up

Walking lunges -1 x 30

Body weight squats - 1x30

Workout

Legs

Deadlifts -  3x10

Hamstring curls - 3x10

Hip thrusts - 3x10

Sumo squats - 3x10

Kickbacks - 3x10

 Calves  

Smith machine calf raises - 3x10

Seated calf raises - 3x10

Pick whichever two days suit your schedule for the 'active' rest days. Get in some cardio, such as walking - 8k per day minimum!