A Comprehensive 5 Day Training Split for Weight Training

A 5 day training split is an effective way to target different muscle groups throughout the week, allowing for focused, intense workouts and ample recovery time. This approach is ideal for intermediate to advanced lifters who want to build muscle, improve strength, and achieve a well-rounded physique.

Day 1: Chest and Triceps

Focus: Building upper body strength by targeting the chest and triceps.

• Warm-Up:
  • 5-10 minutes of light cardio (e.g., treadmill, rowing)
  • Dynamic stretches focusing on the upper body
• Main Workout:
  1. Flat Barbell Bench Press (4 sets of 6-8 reps)
  2. Incline Dumbbell Press (4 sets of 8-10 reps)
  3. Chest Dips (3 sets of 10-12 reps)
  4. Cable Flyes (3 sets of 12-15 reps)
  5. Tricep Dips (4 sets of 8-10 reps)
  6. Overhead Tricep Extension (3 sets of 10-12 reps)
• Cool Down:
  • Stretching the chest and triceps
  • Light cardio for 5 minutes

Day 2: Back and Biceps

Focus: Strengthening the back and biceps for a balanced upper body.

• Warm-Up:
  • 5-10 minutes of rowing or other back-engaging cardio
  • Dynamic stretches focusing on the back and arms
• Main Workout:
  1. Deadlifts (4 sets of 5-7 reps)
  2. Pull-Ups (4 sets of 8-10 reps)
  3. Bent-Over Rows (4 sets of 6-8 reps)
  4. Single-Arm Dumbbell Rows (3 sets of 10-12 reps)
  5. Barbell Curls (4 sets of 8-10 reps)
  6. Hammer Curls (3 sets of 10-12 reps)
• Cool Down:
  • Stretching the back and biceps
  • Light cardio for 5 minutes

Day 3: Legs

Focus: Building strength and size in the lower body.

• Warm-Up:
  • 5-10 minutes of cycling or light jogging
  • Dynamic stretches focusing on the legs
• Main Workout:
  1. Squats (4 sets of 6-8 reps)
  2. Leg Press (4 sets of 8-10 reps)
  3. Lunges (3 sets of 10-12 reps per leg)
  4. Leg Curls (3 sets of 10-12 reps)
  5. Calf Raises (4 sets of 12-15 reps)
  6. Romanian Deadlifts (3 sets of 8-10 reps)
• Cool Down:
  • Stretching the legs and lower back
  • Light cardio for 5 minutes

Day 4: Shoulders and Abs

Focus: Enhancing shoulder definition and core strength.

• Warm-Up:
  • 5-10 minutes of light cardio
  • Dynamic stretches focusing on the shoulders
• Main Workout:
  1. Overhead Shoulder Press (4 sets of 6-8 reps)
  2. Lateral Raises (4 sets of 10-12 reps)
  3. Front Raises (3 sets of 10-12 reps)
  4. Face Pulls (3 sets of 12-15 reps)
  5. Plank (3 sets of 1-2 minutes)
  6. Hanging Leg Raises (3 sets of 10-12 reps)
  7. Russian Twists (3 sets of 15-20 reps per side)
• Cool Down:
  • Stretching the shoulders and abs
  • Light cardio for 5 minutes

Day 5: Full Body/Accessory Work

Focus: Hitting any lagging muscle groups and improving overall muscle endurance.

• Warm-Up:
  • 5-10 minutes of cardio of choice
  • Dynamic stretches focusing on full-body movement
• Main Workout:
  1. Power Cleans (4 sets of 5 reps)
  2. Pull-Ups (3 sets of max reps)
  3. Leg Extensions (3 sets of 12-15 reps)
  4. Dumbbell Shrugs (4 sets of 10-12 reps)
  5. Farmers Walk (3 sets, 1-minute walk)
  6. Medicine Ball Slams (3 sets of 10-12 reps)
• Cool Down:
  • Full-body stretching
  • Light cardio for 5 minutes

Conclusion

A 5 day training split provides a structured approach to build strength, muscle, and endurance. It allows each muscle group adequate time to recover, which is essential for growth. Whether you're aiming to build mass, tone up, or enhance athletic performance, following this routine with proper nutrition and rest can help you reach your fitness goals. Remember to listen to your body, progressively overload, and adjust the routine as needed to ensure continuous progress.