5 Day Split Routine
Weight Training Programs

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

This workout routine allows you to really focus each workout to get the most out of your training.

There are so many different ideas on weight training and bodybuilding that it is very difficult to know what to do.

This includes various split routines such as 3 day, 4 day, 5 day split routine, and even 6 day twice per day!

Usually one of two things happen.

Some people develop the 'paralysis by analysis' syndrome and end up either never getting started with a program or they quit soon after starting because they over train (which keeps them from building muscle), and they burn out.

On the flip side, many people go from one bodybuilding workout routine to another without any rhyme or reason as to why they have chosen a specific training program.

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

Many different programs, including the RIGHT 5 day split routine weight training programs, can be very effective.

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

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

You can workout 5 days per week, such as Monday through Friday or you can work out every other day but divide your training program into 5 sessions.

The key to the effectiveness of either program is to make sure you're doing enough training to build muscle but not too much training that it prevents you from gaining mass.

This will allow you to make the progress that you want.

Below, you'll find descriptions of these fundamentals. Here's an 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, training each body part once per week.

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After a few weeks, you change to a full body workout and you train three times per week.

Now you are training each body part three times per week and getting a day of rest after each session.

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

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

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

Now you are currently working chest three times per week and working your entire body in that same workout.

So, in order to keep making progress and not over train, you may only do 2 sets for your chest.

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

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

Five Times Per Week Training

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
Workout 2 (Tuesday)

  • Squats - 1 x 20
  • Squats - 5 x 5
  • Stiff Legged Deadlift - 1 x 12 - 15
  • Calf Raises 2 x 15 - 20
  • Seated Calf Raises 2 x 12 - 15
Workout 3 (Thursday)

  • 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
Workout 4 (Friday)

  • Crunches 3 x 15 - 20
  • Reverse Crunches 3 x 15 - 20
  • Oblique Machine 3 x 15 - 20
  • Hanging Leg Raises 3 x 15 - 20
Workout 5 (Saturday)

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


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This routine involves working each muscle group once per week.

The idea is to keep the overall training session short but intense to avoid over training.

In order to design an effective program or split, including 5 day split routine weight training programs, check out Muscle Building Tips

More Training Articles:

3 Best Tricep Exercises for Killer Arms!
The Best Bicep Exercises for Sky High Bi's
Explosive PPT Training for MORE Muscle Fiber Recruitment INSTANTLY
A Unique Intensity Twist for Igniting the Muscle Building Bomb
8 Simple MASS Blasting Tips You NEED To Be Using for Better Results!

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