5 Day Workout Routine to Get RIPPED | Complete Guide (2019) (2023)

about Mand 15 years of weightlifting,I found an exercise routine I need to master: the 5 day split. If your goal is to build more muscle in less time (in other words, you're a bodybuilder) and get muscular, the 5-day workout is ideal.

You have the ideal number of days to go to the gym andif done right, it brings profits that you have only dreamed of until now.

The 5-day split follows a form of training used and perfected by Arnold Schwarzenegger, arguably the most successful bodybuilder in history, in the 1970's. This form of training, known as split training, has become the standard strength training system. Muscle.

However, setting it up can be a bit tricky. Before we get into that, let's look at some of the ideas behind split training.

What is split training?

There are two main systems of weight training: split training and total body training. The main differences between the two are the load on the muscles and the time spent in the gym.

Split training targets specific muscle groups on specific days. The main muscle groups are the chest, shoulders, legs, upper and lower back, arms and abdomen.

How these muscles should be grouped is hotly debated, although I believe there is an optimal way that will be discussed later.

There are many valid ways to set up a split routine. For example, you could train your upper body every Monday and your lower body every Friday. This would be called a 2 day upper/lower split.

Another common subdivision isthree-day division of people, which requires training "push", "pull" and related leg movements on three separate days. The four-day split typically includes a back, chest, shoulder, and leg day.

What is full body training?

Total body training is the opposite of split training. Instead of training muscle groups on specific days, the entire body is trained one, two, or even three times a week.

Why is full body training limited to a few sessions per week? Wouldn't it be more effective to train ALL muscle groups every day? It certainly would be...provided you can recover fast enough. However, this is only possible if you take performance-enhancing drugs. For the average athlete, the American College of Sports Medicine (ASCM) recommends resting at least 48 hours between high-intensity workouts of the same muscle groups (1).

If you train full body on Monday, the earliest you can start training again is Wednesday, but if you decide to train only chest on Monday, you can train legs the next day and shoulders the next day. Therein lies the beauty of split training.

That's not to say total body workouts are bad. On the contrary, it's one of the best training modes for beginners as it allows for plenty of recovery time and focuses on compound movements. Total body workouts are preferred for those short on time, new to resistance training, or looking to improve overall health (2). However, to build muscle mass fast, split training is king.

What is a 5 day split and why is it useful?

The 5-day split, as the name suggests, is a split routine that requires 5 workouts per week. It's a great routine for building muscle as it works all muscle groups very well.

The pectoral muscle, for example, develops faster if you train for an hour every 5 or 6 days. The much smaller biceps and triceps require less recovery time and need to be trained twice a week (Charlebois, 2007). All of this is simply not possible with a 2-3 day split.

Building a proper division is difficult and I see a lot of people doing it wrong. When you exercise 5 days a week, you need to make sure you're efficient. Exercising an hour a day, 5 times a week is a big time investment.

In this article I show the best 5 day workout routine. A perfect 5 day split takes more into account than what body part is being trained each day. Consider what exercises are being performed, the number of sets and repetitions, and even the duration of the workout.

I also show you the mistakes many bodybuilders make. By learning the art of building a training split, you will gain a lot of effective bodybuilding knowledge. Apply the knowledge gained from this guide and I guarantee you will see huge improvements!

Who is the 5-day training split suitable for?

For those who have time for it! Whether you're a professional bodybuilder or a beginner, male or female, you should implement a 5-day split to build muscle fast.

Going to the gym 5 days a week can be complicated, but if you're determined, you'll find the time. Sometimes this is just not possible due to work or school restrictions, so we have developed an additional section that includes basic training at home. Four of the five workouts take place in the gym and one in the comfort of your own home.

What is the best 5 day workout routine to get lean?

Here's an overview of the 5-day workout routine discussed here. For specific exercises, see the section below titled "The Complete Version!".

1. Chest + (light) triceps
2. back + biceps (light)
3. Recovery (basic — optional)
4. Shoulders + triceps (heavy)
5. Legs + biceps (heavy)
6. Recovery (light basic training)

How to build the ultimate 5 day workout split

Let's look at and critique a 5 day split recommended by a user on a bodybuilding forum.

• Day 1: Shoulders
• Day 2: chest
• Day 3: Weapons
• Day 4: Legs
• Day 5: return

Take a moment and try to identify some errors.

The biggest problem is that the chest and shoulder muscles are trained too close together.

Why is this a problem?

Well, no chest workout targets the chest muscles exclusively. For example, the bench press works the anterior deltoids (the front of the shoulders), triceps brachii, and latissimus dorsi (back) in addition to pecs.

Of the three additional groups that a chest press will target, theeven strongerthe anterior deltoids are specifically trained (in addition to the triceps, but more on that later). The same goes for most chest exercises. So it makes sense to separate chest and shoulder days as much as possible, right?

Let's do that.

• Day 1: Shoulders
• Day 2: Legs
• Day 3: Weapons
• Day 4: chest
• Day 5: return

I prefer to separate the chest and shouldersof theDays, as they are highly interconnected muscle groups. You might be thinking, "If chest day is moved to day 4, isn't that one day apart from the next shoulder workout?"

Solving this problem introduces another problem with the original Division: it doesn't have days off! For a 5 day split, I think it's best to rest 1 day during the split and rest 1 day after completing all 5 workouts. That's what I mean:

• Day 1: Shoulders
• Day 2: Legs
• rest day
• Day 3: Weapons
• Day 4: chest
• Day 5: return

Rest between day 2 and day 3 and rest after completing all workouts.

• Day 1: Shoulders
• Day 2: Legs
• Day 3: Rest
• Day 4: Weapons
• Day 5: chest
• Day 6: return
• Day 7: Rest

In this version, you get up five days a week and rest two days. A single rest day may be enough. If so, skip day 7 and return to day one after completing day 6.

We've now properly separated the chest and shoulder workouts, but they aren't evenly spaced (shoulders 3 days; chest 2 days; shoulders 3 days, etc.). Chest Day occurs 3 days after Shoulder Day and Shoulder Day occurs 2 days after Chest Day. Does it matter which group has more time to rest?

Absolutely. Account for any pressure on the chest and any pressure on the shoulder. Pressing on the chest activates the anterior deltoid to some extent. A shoulder press (like the military press) only targets the shoulder muscles when performed with proper form. Let's call the military press the 90° press. So the flat bench is a 0° press and the incline bench is a 45° press.

As the angle increases, you engage the deltoids more and the pecs less. Therefore, a flat bench press activates fewer deltoids than an incline press, which activates fewer deltoids than a military bench press. You can go below zero to further isolate the chest (e.g. bench press down). The concept also applies to flies.This is important when building your own department. If you separate chest and shoulder days by a day or two, focus on bench presses and dips on chest day.

Another thing to consider when pressing is hand placement. The further apart your hands are, the more you aim for the chest. The closer your hands are, the more you target the triceps. So if you're training your triceps every day, don't do close-grip presses.

Let's get back to the department.

• Day 1: Shoulders
• Day 2: Legs
• Day 3: Rest
• Day 4: Weapons
• Day 5: chest
• Day 6: return
• Day 7: Rest

Since chest exercises activate the shoulder muscles more than shoulder exercises activate the chest muscles, we should swap the chest and shoulder days:

• Day 1: chest
• Day 2: Legs
• Day 3: Rest
• Day 4: Weapons
• Day 5: Shoulders
• Day 6: return
• Day 7: Rest

The first day we hit the chest and the second day we hit the legs. Your legs shouldn't be sore from a chest workout... so far, so good. On the third day we rested and on the fourth day we slapped our arms.

Is it a good idea to spend a whole day working on muscles as small as biceps and triceps? I say no for two reasons. First, these muscles are small and take less time to recover.Therefore, training them twice a week is ideal (Charlebois, 2007). Second, a one-armed day can interfere with other training days. Remember that all shoulders activate the triceps. so hScratching your shoulders the day after your arms isn't ideal. You can do shrugs the next day, but you won't be able to carry a lot of weight with a sore tricep.

On which days should we train biceps and triceps? All pushing movements require tricep activation and all pulling movements require bicep activation. So let's pair the triceps with the chest and shoulders and the back with the biceps. We agree that biceps should be trained twice a week, so let's combine that with leg day.

• Day 1: chest+ Trizeps
• Day 2: Legs+ biceps
• Day 3: Rest
• Day 4: Shoulders+ Trizeps
• Day 5: return+ biceps
• Day 6: Rest

Two full bicep and tricep exercises a week can work well for you. YoFind the sweet spot between once a week and twice a week. In other words, introduce a "heavy" day and an "light" day. That's what I mean:

• Day 1: chest+ (luz)Trizeps
• Day 2: Legs+ (heavy)biceps
• Day 3: Rest
• Day 4: Shoulders+ (heavy)Trizeps
• Day 5: return+ (luz)biceps
• Day 6: Rest

Do 1-2 sets (6-8 sets) on "light" days and 3-4 sets (9-12 sets) on heavy days. Chest training targets the triceps more than shoulder training, so it's best to combine the "light" day with the chest and the "heavy" day with the shoulders. By training the biceps hard on leg day, we give them two days to recover before training the back. The worst thing about a back workout is a sore biceps, since almost all back movements require heavy bicep activation.

The next problem we encounter is the proximity of shoulder day to back day. Have you ever done a side or front shrug and found your back and traps were extremely sore the next day? I know what I am doing. These movements are extremely difficult to perform without activating the back muscles.

How do we target the posterior deltoid on shoulder day without burning our back? What day do we give the traps? If you hit the traps on shoulder day, your back will hurt a lot the next day. It's best to separate these two muscle groups as much as possible, just like we did with the chest and shoulders.

• Day 1: Chest + (light) triceps
• Day 2: back + biceps (light)
• Day 3: Rest
• Day 4: Shoulders + triceps (heavy)
• Day 5: Legs + biceps (hard)
• Day 6: Rest

First we train chest and triceps (light). The second day is about back and biceps (easy). On the third day we rest and allow our triceps and pecs to fully recover for the next day's shoulder workout. Then we hit the legs and biceps hard, which should have fully recovered by now. We rested and started the cycle again the next day.

Perfect right?

Not yet. We forget two things: compound exercises and cardio! Don't underestimate the importance of a strong core. Whenever I'm asked for advice on how to build strength, I always advise core development.

To be active every day of the week, we do core training twice a week. On day 3 we do a full core workout and on day 6 we do a light one (7-12 minutes). On Day 3 we also work the forearms and calves, both relatively small muscle groups that need to be worked twice a week.

As for cardio, I'll leave that to you. Some people prefer to do cardio every day before a workout. I'll be writing an article about it soon.

Here is the full breakdown:

• Day 1: Chest + (light) triceps
• Day 2: back + biceps (light)
• Day 3: Core + forearms + calves + cardio
• Day 4: Shoulders + triceps (heavy)
• Day 5: Legs + biceps (hard)
• Day 6: Rest (optional take-home core exercise)

How to Create the Best 5 Day Workout Split (PART 2)

In the previous section, we developed the basis for our 5-day training split. If you skipped this section, please read it now as it contains valuable information. Now let's look at specific exercises, rep ranges, and set counts. Visit Bodybuilding.com for more information on each exerciseexercise finder.

Note that "light" and "heavy" don't refer to intensity or weight, but to rep range and number of sets.

Travel 1(chest + light triceps).

Do 3 chest presses, 2 chest flys, and 1-2 tricep push-ups. Chest fly moves don't require a lot of tricep activation, so you can alternate between chest fly and tricep exercises. It is better to remove the heavy presses first.

• Bench Press: 4 sets (8 to 10 reps)
• Incline Dumbbell Press: 4 sets (8 to 10 reps)
• Tricep Pushdown - V-Bar Attachment: 3 sets (9-12 reps)
• Dumbbell Negative Fly: 3 sets (8-12 reps)
• Skull Crushers: 3 sets (9-12 reps)
• Incline bench press: 3 sets (8 to 10 reps each)

Travel 2: Shores + light biceps

as someone suffering from ittennis elbow, I have to start my days a little differently than howmost. As previously mentioned, almost all pulling movements require strong bicep activation.So I think it's better to postpone bicep workouts until the end of the workout.

Unlike other muscle groups, this is a broad spectrum of back exercises.I find it best to reduce the sets to 2 and hit the back from multiple angles. This is a technique used by the great Dorian Yates.

• Seated Cable Rows: 2 sets (8-10 reps)
• Front Lat Pulldown: 2 sets (8-10 reps)
• Barbell Curve Rows: 2 sets (8-10 reps)
• Hammer curls: 3 sets (8-12 reps)
• Deadlift: 2 sets (8-10 reps)
• Barbell Curls (EZ Bar): 3 sets (8-10 reps)
• Straight arm pulldown: 2 sets (8-10 reps)
• Concentration Curls: 3 sets (8-12 reps)

Step 3:Core + calves + forearms + cardio

• Abdominals: 3 sets of 10 to 12 reps
• Hanging leg raises: 3 sets of 10 to 12 reps
• Seated Russian Twist: 12 to 15 reps on each side
• Bike Crunches: 15 to 20 sets of max reps
• Slats: 3 sets with maximum attachment
• Barbell Fist Curls, palms up: 3 sets reps max. Start with the bar and add 2.5 to 5 pounds after each set.
• Seated calf raises: 3 sets of 8 to 15 reps
• Palm-down bench barbell fist curl: 3 sets reps max. Start with the bar and add 2.5 to 5 pounds after each set.
• Smith Machine calf raises: 3 sets of 8 to 15 reps
• 25 minutes of cardio before or after your workout

Travel 4: Shoulders + heavy triceps

My personal favorite training day! Do heavy presses first, then alternate shrugs and flyes with tricep exercises.

• Seated Dumbbells: 4 sets (8 to 10 reps)
• Military Press: 4 sets (8-10 reps)
• Backgrounds: 4 series (8-10 repetitions)
• Side raises: 4 sets (8-12 reps)
• Standing Dumbbell Triceps Extension: 4 sets (8 to 12 reps)
• Front lateral raises: 4 sets (8-12 reps)
• Triceps Pushdown - Rope Hold: 4 sets (8 to 12 reps)
• Backward Flies: 4 sets (8-12 reps)
• Shrugs: 3 sets (8-10 reps)

Travel 5: legs + heavy biceps

I've always had trouble with leg exercises. I could never bend low enough and my legs always wobble.d under a lot of stress. I did some years agoI did some research and found the problem.

Turns out I was wearing the wrong shoes. Running shoes and basketball are terrible for weightlifting. One of the best investments I've ever made was buying a beautiful pairWeightlifting shoes. All of my pull ups went up and I had no more pain in my knees and lower back.

• Squats: 4 sets (6-8 reps)
• Standing Barbell Curl with Wide Grip: 4 sets (8-12 reps)
• Leg Press: 3 sets (8 to 10 reps)
• curling spider: 4 sets (8-10 reps)
• Smith machine calf raises: 4 sets (8-12 reps)
• Lying Leg Curl: 3 sets (8-12 reps)
• Machine bicep curls: 3 sets (8 to 12 reps)
• Leg Extension: 3 sets (8-12 reps) NOTE: Skip if you have knee problems.

Travel 6:Rest + light basic training

Day 6 is a rest day, but if you feel like it you can do a light basic workout in the morning from 7am-12pm. Go back to day 1 the next day.

The full version!

You can change up the exercises (or reduce some if you like), although I highly recommend sticking to the routine as much as possible. It's a challenge, but it will bring great results. The order of the days is important. For example, if you plan to work your chest today, you don't have to focus on your back tomorrow (you can rest), but your next workout should be a back workout.

Travel 1: chest + light triceps

• Bench Press: 4 sets (8 to 10 reps)
• Incline Dumbbell Press: 4 sets (8 to 10 reps)
• Tricep Pushdown - V-Bar Attachment: 3 sets (9-12 reps)
• Decline Dumbbell Flyes: 4 sets (8-12 reps)
• Skull Crushers: 3 sets (9-12 reps)
• Incline bench press: 4 sets (8 to 10 reps each)

Travel 2: back + (light) biceps

• Seated Cable Rows: 2 sets (8-10 reps)
• Front Lat Pulldown: 2 sets (8-10 reps)
• Barbell Curve Rows: 2 sets (8-10 reps)
• Hammer curls: 3 sets (8-12 reps)
• Deadlift: 2 sets (8-10 reps)
• Barbell Curls (EZ Bar): 3 sets of 8 to 10 (reps)
• Straight arm pulldown: 2 sets (8-10 reps)
• Concentration Curls: 3 sets (8-12 reps)

Step 3:Core + calves + forearms + cardio

• Abdominals: 3 sets of 10 to 12 reps
• Hanging leg raises: 3 sets of 10 to 12 reps
• Seated Russian Twist: 12 to 15 reps on each side
• Bike Crunches: 15 to 20 sets of max reps
• Llamas: 3 sets of maximum fixation.
• Barbell Fist Curls, palms up: 3 sets reps max. Start with the bar and add 2.5 to 5 pounds after each set.
• Seated calf raises: 3 sets of 8 to 15 reps
• Palm-down bench barbell fist curl: 3 sets reps max. Start with the bar and add 2.5 to 5 pounds after each set.
• Smith Machine calf raises: 3 sets of 8 to 15 reps
• 25 minutes of cardio before or after your workout.

Travel 4: shoulders + triceps (heavy)

• Seated Dumbbells: 4 sets (8 to 10 reps)
• Military Press: 4 sets (8-10 reps)
• Backgrounds: 4 series (8-10 repetitions)
• Lateral raises: 4 sets (8-12 reps).
• Standing Dumbbell Triceps Extension: 4 sets (8 to 12 reps)
• Front lateral raises: 4 sets (8-12 reps)
• Triceps Pushdown - Rope Hold: 4 sets (8-12 reps)
• Backward Flies: 4 sets (8-12 reps)
• Shrugs: 3 sets (8-10 reps)

Travel 5: legs + biceps (heavy)

• Squats: 4 sets (6-8 reps)
• Standing Wide Bar Curls: 4 sets (8 to 12 reps)
• Leg Press: 3 sets (8 to 10 reps)
• curling spider: 4 sets (8-10 reps)
• Smith machine calf raises: 4 sets (8-12 reps)
• Lying Leg Curl: 3 sets (8-12 reps)
• Machine bicep curls: 3 sets (8 to 12 reps)
• Leg Extension: 3 sets (8-12 reps) NOTE: Skip if you have knee problems.

Travel 6: rest (light basic training)

• Rest day (great light basic training in the morning)

es 7: Relax

If you're looking for something more challenging, check out my guide6 Take Training Split.

Some supplement recommendations

Dietary supplements can be a great tool to enhance your fitness journey. Below are recommendations for two categories of supplements: thermogenic fat burners and whey protein. Fat burners and protein powders are by far the most popular supplements, so I've included my personal recommendations for each. Both supplements have been carefully reviewed and verified.

Quemagrasas VINTAGE BURNING

If you're trying to lose weight, Vintage Burn is a great option.Vintage Burn is one of the most successful fat burners on the market and has produced the happiest customers (by far).

It is made by Old Schools Labs, a California-based company specializing in natural fitness supplements. The company claims to make the world's first muscle-preserving fat burner.

Thousands of customers, myself included, can attest to this statement. The product contains nine simple and natural fat burning ingredients: Raspberry Ketones, Chrysin, Caffeine and Sixexcerpts(Green Tea Leaf, Green Coffee Bean, Olive Leaf, Bacopa Leaf, Garcinia Fruit and Forskohlii Root Extract).

Every ingredient is effective for weight loss and backed by research. In fact, Vintage Burn contains 5 of the 6 fat burning ingredients that I have found to be the most effective fat burners (Garcinia Cambogia Extract, Caffeine, Raspberry Ketones, Green Coffee Bean Extract, Green Tea Extract and CLA).

naked whey

Naked Nutrition is a company I have worked with many times in the past simply because I love their products and level of transparency. They understand that consumers are reluctant to use supplements, and with good reason. With the advent of dangerous supplements, unethical marketing, and downright mislabeling, one can't help but be cautious. The best way to alleviate concerns is to keep the quantity of ingredients small and easily identifiable.

As the name suggests, Naked Whey is simple and made with just one ingredient: 100% grass-fed whey protein with no additives. All ingredients are GMO, growth hormone, soy and gluten free. Consumers really appreciate that. What I appreciate is that they have taken the time to analyze heavy metals and the results they are getting are excellent. Arsenic, cadmium, lead, and mercury levels are below 2 mcg, which is a negligible and safe amount.

Track your progress!

One of the most importantfitness habitsshould implement is to track your progress. This provides a visual representation of their physical development. An exercise journal keeps you accountable and gives you confidence.

Progress in strength gain and weight loss is slow and may not be apparent without documentation. For example, you may feel demotivated when you learn that you've benched the same weight for two weeks.

But with a physical activity journal, you might find that you actually did 7 reps last week and managed to push 8 reps this week. You can set a goal to hit 9 reps over the next week or increase the weight by 5 pounds.

These small victories motivate you to keep working. With so many different workouts, it's impossible to keep track of everything without a good workout tracker.

When you wake up unmotivated to hit the gym, open your exercise journal, look at the big strides you've made, and watch your body fill with energy and motivation. The best way to motivate yourself is to give your subconscious tangible proof that what you're doing is paying off. Studies have shown that tracking your progress helps you stay on track and reach your goals faster.

One of the best fitness trackers I've ever used is thisRevista NewMeFitness.It's the best way to track your progress. NewMeFitness Journal is written by experts and designed for bodybuilding and crossfit.

It comes with a strong binding, thick pages and a nice laminated dust jacket. This is no flimsy journal and will stand up to anything you throw at it. The quality is excellent, but what I like most is the format. Click on the link below for more information and to check the price!

5 day workout routine (at home)

Suppose you don't have access to a gym. Although this is not the ideal scenario, you can still do the 5-day workout and work out at home. You only need two things: a good oneSquat deviceIt is aBanco. And if you really want to do it right, get onethis is CurlstangeAlso.

If you can make room for one, I highly recommend making this purchase. With a squat rack, you can effectively train all of the body's major muscle groups without leaving the comfort of your own home.

Don't let the name fool you: while their traditional purpose was to help you squat safely, squat racks have become all-purpose machines. If you are interested, just take a lookthis guidediscusses the squat racks in more detail. He goesProvide everything you need for a safe and reliable purchase.

The squat rack covers all the major muscle groups (legs, chest, back and shoulders) and the ez-curl bar covers the rest (biceps and triceps). While it is possible to address the biceps and triceps with aOlympiastange, I do not recommend it. I've done this for many years and have evolvedtennis elbow.

The following split can only be performed with a squat rack and an EZ curl bar:

Travel 1: chest + light triceps

• Bench Press: 4 sets (8 to 10 reps)
• Incline bench press: 4 sets (8–10 repetitions)
• Bench Dips: 3 sets (9-12 reps)
• Plate Chest Flyes: 4 sets (8-12 reps)
• Skull Crushers: 3 sets (9-12 reps)

Travel 2: back + (light) biceps

• Barbell Curve Rows: 4 sets (8-10 reps)
• Pull-ups: 4 sets (8–20 repetitions)
• Closed Barbell Curl (EZ Bar): 3 sets (8-10 reps)
• Deadlift: 3 sets (8-10 reps)
• Wide-Grip Barbell Curls: 3 sets (8 to 10 reps)

Travel 3: Recovery (basic training – optional)

• 20-25 Minute Basic Workout am Tomorrow

Travel 4: shoulders + triceps (heavy)

• Military Press: 4 sets (8-10 reps)
• Incline Bar Triceps Extension: 3 sets (8 to 10 reps)
• Lateral raises (with plates): 3 sets (8-12 reps
• Front lateral raises (with plates): 3 sets (8-12 reps)
• EZ-Bar Close-Grip Press: 3 sets (8–10 repetitions)
• Shrugs: 3 sets (8-10 reps)
• Bank fund: 3 Series (8–10 repetitions)

Travel 5: legs + biceps (heavy)

• Squats: 5 sets (6-8 reps)
• Standing Barbell Curl with Wide Grip (Ez-Curl Bar): 4 sets (8 to 12 reps)
• Lunges (with plates): 3 series (10–15 repetitions)
• curling spider: 4 sets (8-10 reps)
• Box Squat: 4 Serien (6–8 repetitions)
• Dated Punching EZ Bar Curl: 4 Series (8th–12 repetitions)

Travel 6: rest (light basic training)

• Rest day (great light basic training in the morning)