Weekly muscle building workout

December 22, 2015
Half Hour Routine

You often hear that 3-5 days per week in the gym will help you achieve any of your goals. Well, with time on your hands and goals to achieve it's time for a 5-day split.

We scoured the Bodybuilding.com forums to see what our members were doing to make gains in the gym and achieve their goals. Below are the two best 5-day splits that we found in our search.


Five day splits are among one of the most common splits used among bodybuilders these days. Not only does it allow for proper recovery in each muscle group, it allows the trainee to work at a much higher intensity since each muscle group is only trained once a week.

A typical split would be like this:

Note: The reasons for prescribing those muscle groups in that order are as follow: For most trainees, training the lower body is probably the most taxing for their bodies. Therefore it is crucial to train it first in the beginning of each week to ensure that the workout is done while the body is still fresh.

Instead of training five days in a row, it is also beneficial to rest in between training days to allow the CNS to get proper recovery. This is especially important for new trainees because their bodies are not primed to be able to work at a high intensity five days in a row yet.

Lastly, it's more optimal to space shoulder and arm days as far as possible from chest day to allow the joints and triceps to recover properly.

For each day, trainees should use 4-5 exercises with two main exercises and 2-3 accessory exercises. An example would be like this:

Things to keep in mind during the workout:

  1. Lift each rep as fast as possible otherwise noted.
  2. Recovery should be set at 60s-90s between exercises.
  3. It's best to lift a load that is lighter and you can handle than to cheat. "Leave your ego in the locker room."
  4. Make sure is rep is done with full ROM unless stated.

An example of something that I have been working on lately looks like this:

Abdominal Workout

While there are many ways to target the abs, I find that a mixture of heavy and light lifts yield the best result. Doing nothing but a high volume of crunches and side bends to lose fat around the abdominal region is a common mistake that many trainees make. Diet and proper nutrition are the key to a solid 6-pack.

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