5 Day Split

 

This 5-day split consists of 5 workout days followed by 2 rest days


The split

Day 1 - Legs

Day 2 - Shoulders & triceps

Day 3 -  Chest 

Day 4 - Back & biceps

Day 5 - Legs

Day 6 -  Active rest or cardio only 

Day 7 -  Active rest or cardio only 


Cardio:

HIIT 15min routines 3 times a week


Workout Level - Beginner

Increase this to intermediate by changing the sets to 4x12

Daily Workouts

Day - 1 - Legs (Quads)

 Warm up:

Body weight squats 1x30


Work out

Close Leg Press 3x10

Neutral Leg Press 3x10

Squats 3x10

Bulgarian Split squat 3x10

Dumbbell Dead lift 3x10

Leg Extensions 3x10

Sissy squats 3x10

Seated calf raises 3x10


Day 2 - Shoulders & Triceps

Warm up:

Standing Shoulder Press 1x20


Work out

Shoulders

Lat raise 3x10

Upright row 3x10

Seated Press 3x10

Arnold Press 3x10

Front raise 3x10

 Rear delt raise  3x10

Face pulls (Rope) 3x10


Triceps

V-Bar Push down 3x10

Rope extensions 3x10

Over head rope extensions 3x10

Day 3 - Chest

 Warm up:

Push-ups  1x30


Work out

Flat Dumbbell Fly 3x10

Flat Dumbbell Press 3x10

Incline Dumbbell Fly 3x10

Incline Dumbbell Press 3x10

Decline Bar Bell Press 3x10

Cable Fly 3x10

Seated dumbbell raises 3x10

Day 4 - Back & Biceps

Warm up:

Supermans 4 x 10 second holds

50 pull-ups using a variety of grips


Work out:

Back

Wide grip pull-ups 3x10

Lat pull downs 3x10

Dumbbell rows 3x10

Rope pull downs 3x10

Single arm lat pull down 3x10

Seated low row or T-Bar row 3x10

Bi's

Straight bar curls 3x10

Hammer Curls 3x10

Dumbbell Curls 3x10

Straight bar Curls (Pyramid sets) zero rest

Day 5 - Legs (Hams)

 Warm up:

Good mornings 1x30


Work out:

Leg press 3x10

Leg curls 3x10

Straight leg dead lifts 3x10

Good morning 3x10

Sumo Squat 3x10

Standing calf raises 3x10

Hip thrusts 3x10

Kickbacks 3x10

Days 6&7 - Active rest or cardio only

Get out and be actively doing something over the weekends