A 5-day split routine for muscle building is designed to target different muscle groups on each day of the week, allowing for adequate rest and recovery between workouts. Below is a sample 5-day split routine that you can follow. Make sure to warm up before each workout and cool down/stretch after to prevent injury and promote flexibility.
Day 1: Chest and Triceps
- Bench Press: 4 sets of 8-10 reps
- Incline Dumbbell Press: 4 sets of 8-10 reps
- Dumbbell Flyes: 3 sets of 10-12 reps
- Tricep Dips: 3 sets of 10-12 reps
- Tricep Pushdowns: 3 sets of 10-12 reps
- Skull Crushers: 3 sets of 10-12 reps
Day 2: Back and Biceps
- Deadlift: 4 sets of 6-8 reps
- Pull-Ups/Chin-Ups: 4 sets of 8-10 reps
- Bent-over Rows: 4 sets of 8-10 reps
- Seated Cable Rows: 3 sets of 10-12 reps
- Barbell Bicep Curls: 3 sets of 10-12 reps
- Hammer Curls: 3 sets of 10-12 reps
Day 3: Legs
- Squats: 4 sets of 8-10 reps
- Leg Press: 4 sets of 8-10 reps
- Lunges: 3 sets of 10-12 reps per leg
- Leg Curls: 3 sets of 10-12 reps
- Calf Raises: 4 sets of 12-15 reps
Day 4: Rest
Take a day off to allow your body to recover.
Day 5: Shoulders and Traps
- Military Press/Overhead Press: 4 sets of 8-10 reps
- Lateral Raises: 3 sets of 10-12 reps
- Front Raises: 3 sets of 10-12 reps
- Upright Rows: 3 sets of 10-12 reps
- Shrugs: 4 sets of 12-15 reps
Day 6: Arms and Abs
- Close-Grip Bench Press: 4 sets of 8-10 reps
- Preacher Curls: 4 sets of 8-10 reps
- Concentration Curls: 3 sets of 10-12 reps
- Tricep Kickbacks: 3 sets of 10-12 reps
- Hanging Leg Raises: 3 sets of 12-15 reps
- Planks: 3 sets, hold for 30-60 seconds
Day 7: Rest
Take another rest day to allow for complete recovery.
Repeat this 5-day split cycle, ensuring you progressively increase the weight or intensity as your strength and endurance improve. Also, pay attention to your nutrition and ensure you are consuming enough calories, protein, and other nutrients to support muscle growth and recovery. Adequate sleep and hydration are also crucial for your muscle-building goals. It’s recommended to consult with a fitness professional or trainer before starting any new workout program to ensure it’s suitable for your individual needs and goals.
This Split if for Beginners for Advanced Level Contact: contactus@vitamusclenutrition.com
