The 5 days workout split is a popular method of planning your workout week. This method involves, as you guessed, 5 days of training per week. For the average gym-goer this might be an aggressive plan however if you plan your split right you can target all of the major muscle groups without overworking any one area. Another great perk of 5 day splits is it allows you to do more combinations of exercises and experiment with other advanced lifts like drop sets, up and down the ladder, and supersets which might be hard to fit in if you are limited to the regular 3-day lifting schedule.
Just for the record, there is no official standard of a 5-day split routine so you will see a lot of variation and tested methods out there. What is the same is how the training is divided into the five major muscle groups working each one once during your weekly training. The five major muscle groups are chest, back, legs, abs, and arms & shoulders. So with a little planning ahead, you can make sure you hit all 5 muscle groups every week to keep a balanced physique.
Now before you jump into a full 5 day week of lifting make sure it is a good fit for your experience level. When you are trying to build muscle in a hurry it’s hard to stay away from the gym, however, if you have only been lifting for a year or so you will need more time for your body to be able to handle the increase in volume.
Best 5 Days Workout Split to Maximize your Gains
One of the biggest benefits of using 5 day split workouts is you don’t have to spend hours at the gym. You can easily get in and out in under an hour with shorter more intense workout splits. You will also need to set out some specific goals to make sure you are reaching your potential. Just saying I want to gain muscle mass and get stronger won’t cut it. You will need to map out your current max weight and body measurements to get a starting point. You can also record your max weight in the big three lifts bench press, squats, and deadlifts. Then create a custom plan to measure your progress. While you are taking all of that into account we have created a sample week to get started that can be customized for the future weeks to come.
Day 1 – Arms & Shoulders Workout
- Military Press
- Cable Pulldowns
- DB Lateral Side Raise
- DB Lateral Front Raise
- EZ Bar Curls
Day 2 – Hamstrings & Abs Workout
- Russian Deadlift
- Machine Hamstring Curls
- Bench Hip Thrust
- Nordic Hamstring Curl (with partner)
- Hanging Knee Raise
- Oblique Side Bends
Day 3 – Back & Biceps Workout
- Seated Row
- One Arm DB Row
- Hammer Curl
- Dumbbell Bench Press
- Wide Grip Lat Pull Down
- Back Extensions
Day 4 – Rest
Day 5 – Quads & Calves Workout
- Front Squat
- Leg Extension Machine
- Leg Press
- Calf Raise
- Front Lunge
- Calf Press
Day 6 – Chest & Triceps Workout
- EZ-Bar Skull Crushers
- Barbell Bench Press
- Triceps Rope Pulldown
- Incline Bench
- Med. Ball PushUps
- DB Chest Fly
Day 7 – Active Rest (light walk or abdominals)
Why do Body Part Splits Workouts?
The main goal for most people using body part splits workouts is to have a symmetrical physique with good muscle tone and development. So pairing larger muscles with smaller ones are ideal for split workouts. For example, the chest and triceps work together in compound exercises like pushups or bench press so working them together just makes sense.
Advantages of Split Workouts?
Some of the perks of split workouts are that they are highly effective. Bodybuilders have used these methods for decades for a reason, it just works. Studies show that the subjects with greater frequency of resistance training had significantly greater increases in muscle mass and tested higher in overall strength. They are also great for busy people who have a small window of time to work out each day, and it gives you more recovery time between workouts of the same muscle group.
Disadvantages of Body Part Split Workouts
The con’s of body part workout splits is it can be harder to catch up if you miss a day of training. Also, you may find yourself overwhelmed by keeping to a tight workout schedule and hit a muscle gain plateau, and if you are not disciplined and keep track it can be hard to see your improvement.
Just remember 5 body part splits can be an effective tool in your toolbox if executed properly. Make sure your goals are set and clear. Have a plan before you start your week and track your progress. Follow this simple plan and you’ll be on your way to building a dream physique in no time.