5 Day Split Routine Weight Training Programs

One of my favorite 5 day split routine weight training programs

There are so many different ideas on weight trainingand bodybuilding that it is very difficult to knowwhat to do.

This includes various split routinessuch as 5 day split routine weight training programs.

Usually one of two things happen.

Somepeople develop the 'paralysis by analysis' syndromeand end up either never getting started with a programor they quit soon after starting.

On the flip side, many people go from one weight liftingroutine to another without any rhyme or reason as towhy they have chosen a specific weight training program.

And they bounce around so quickly, changing their liftingprogram so often, that they never stick with a routinelong enough to know if it's effective or not.

Many different programs, such as 5 day split routine weight training programs,can be very effective.

From my research into the scienceof weight training, I've come to the conclusion that you'llmake better progress having a day of rest after every weightlifting session.

So there are two ways to look at a 5 daysplit routine.

You can workout 5 days per week, such as Mondaythrough Friday or you can work out every other day but divideyour training program into 5 sessions (continued below).

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The key to the effectiveness of either program is to incorporatethe fundamentals of weight training into the routines. Thiswill allow you to make the progress that you want. Below,you'll find descriptions of these fundamentals. Here'san example of one aspect of this.

Let's say you've chosen one of the many 5 day split routine weight training programs.

You workout five days per week, trainingeach body part once per week.

After a few weeks, you changeto a full body workout and you train three times per week. Now you are training each body part three timesper week and getting a day of rest after each session.

While I don't recommend training with weights on consecutivedays, you can make good progress doing so if you put togethera specific short term plan.

All things being equal, you will have to drasticallyreduce the volume of your routine.

When you were using oneof the 5 day split routine weight training programs, you mighthave been doing 8 work sets for your chest, because youwere only working chest once per week.

Now you are currentlyworking chest three times per week and working your entirebody in that same workout. So, in order to keep making progressand not over train, you may only do 2 sets for your chest.

Likewise, you would reduce the number of sets for all yourother body parts as well.

Here is one of my favorite 5 day split routine weight training programs

Weight Lifting Routine

Five Times Per Week

Workout 1 (Monday)

• Decline Bench Press 3 x 8 – 12
  
• DB Flyes 2 x 8 – 12
  
• Dips 2 x 12 – 15
  
• Tricep Pushdowns 2 x 8 – 12
  
• DB Overhead Extensions (Drop Set) 1 x 8 – 12 (6)
  
• Tricep Kickbacks 1 x 8 -12
  

• Squats - 1 x 20
  
• Leg Extensions - 1 x 12 - 15
  
• Leg Curls - 1 x 12 - 15
  
• Calf Raises 2 x 15 - 20
  
• Seated Calf Raises 2 x 12 - 15
  

• Close Grip Pulldowns 3 x 8 – 12
  
• DB Rows 2 x 8 – 12
  
• DB Pullovers 2 x 8 – 12
  
• Incline DB Curls 2 x 8 – 12
  
• DB Concentration Curls (Drop Set) 1 x 8 – 12 (6)
  
• Wall BB Curls 1 x 8 – 12
  

• Crunches 3 x 15 - 20
  
• Reverse Crunches 3 x 15 - 20
  
• Oblique Machine 3 x 15 - 20
  
• Hanging Leg Raises 3 x 15 - 20
  

• DB Upright Rows 3 x 8 – 12
  
• DB Incline Laterals 2 x 8 - 12
  
• DB Lateral Raises 2 x 8 - 12
  

This routine involves working each muscle group once per week.The idea is to keep the overall training session short butintense to avoid over training.

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