Example 5 Day Weight Training Split
By Phil Sims
Here is an example 5 day weight training split. Most bodybuilders use a similar program to train each bodypart once per week. This type of split is particularly effective for building muscle mass as it incorporates all of the good compound exercises. Keep your diet and nutrition up to scratch, and to get at least 7-8 hours of sleep every night as this is when your natural growth hormones are released. Make small progressive weekly gains and you will see good results with this program.
I would recommend 3 sets of each exercise. This will be 1 warm up set and 2 working sets – you will be looking to hit positive failure with these 2 sets. Hit a rep range of 6-12. If you are hitting 10+ reps in your last set you can increase the weight for your working sets.
Monday – Back
- Pull Ups
- Bent Over Rows
- Deadlifts
- Shrugs
Tuesday – Chest
- Incline Bench Press
- Flat Bench Press
- Decline Press
- Dumbell Flyes
Wednesday – Legs
- Squats
- Leg Press
- Hamstring Curls
- Stiff Leg Deadlifts
- Calf Raises
Thursday – Shoulders
- Military Press
- Side Lateral Raises
- Rear Lateral Raises
- Dumbell Shoulder Press
Friday – Arms
- Close Grip Bench Press
- Cable Pushdowns
- Preacher Curls
- Dumbell Hammer Curls
Saturday & Sunday – Rest
Thats a good one for me, well done for putting that up guys. You should link to this from the forum, there are people that would appreciate it!
i didnt even know what a training split was before i read this, my mate always goes on about working one seperate muscle group every day and i guess it makes sense. thanks for that anyway
Hey, what do you mean by “Make small progressive weekly gains?” and what does positive failure mean exactly please?
Positive failure is a term I use alot. It basically means turning a negative into a positive. Basically you lift until you acheive your maximum, yet you still attempt another final rep and failure, you have basically taken your muscle to its peak plus a little more. You can go away positively knowing you have worked your muscle to the max!
To make gains you will be looking to get stronger. If you are increasing your reps/weights every 7-14 days that’s a good indication you are succeeding.
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