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

1. Pull Ups
2. Bent Over Rows
3. Deadlifts
4. Shrugs

Tuesday – Chest

1. Incline Bench Press
2. Flat Bench Press
3. Decline Press
4. Dumbell Flyes

Wednesday – Legs

1. Squats
2. Leg Press
3. Hamstring Curls
4. Stiff Leg Deadlifts
5. Calf Raises

Thursday – Shoulders

1. Military Press
2. Side Lateral Raises
3. Rear Lateral Raises
4. Dumbell Shoulder Press

Friday – Arms

1. Close Grip Bench Press
2. Cable Pushdowns
3. Preacher Curls
4. Dumbell Hammer Curls

Saturday & Sunday – Rest

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