5-Day Split Routine

This routine involves working your entire body over the course of five days. Clicking on an exercise will open a window explaining the purpose of the exercise and the correct way to perform it for maximum effectiveness.

Please read the routine overview prior to starting this routine.

Click on the "Day" at the top of the table for the worksheet for that day.

All exercise descriptions can also be found in the exercise glossary.

Day 1Day 2Day 3Day 4Day 5
Quadriceps / Thighs Chest Back Hamstrings Biceps
Abs Calves Shoulders Calves Triceps
    Abs   Forearms


Chest Exercise Sets Reps
  Bench Press 3 12-15
  Incline Bench Press 3 12-15
  Dumbbell Flyes 3 12-15
Top Of Page Decline Bench Press 3 12-15


Shoulders Exercise Sets Reps
  Barbell Press 3 12-15
  Rear Dumbbell Raises 3 12-15
Top Of Page Side Dumbbell Raises 3 12-15


Calves Exercise Sets Reps
  Standing Calf Raises 3 12-15
Top Of Page Seated Calf Raises 3 12-15


Quadriceps Exercise Sets Reps
  Squats 3 12-15
  Leg Press 3 12-15
  Lunges 3 12-15
Top Of Page Leg Extensions 3 12-15


Thighs Exercise Sets Reps
  Cable Abductors 3 12-15
Top Of Page Cable Adductors 3 12-15


Hamstrings Exercise Sets Reps
  Leg Curls 3 12-15
Top Of Page Stiff-Legged Deadlifts 3 12-15

Abs Exercise Sets Reps
  Floor Crunches 3 12-15
Top Of Page Leg Raises 3 12-15

Back Exercise Sets Reps
  Machine Pullovers 3 12-15
  Reverse-Grip Barbell Rows 3 12-15
  Seated Cable Rows 3 12-15
Top Of Page Chins 3 12-15

Biceps Exercise Sets Reps
  Standing Barbell Curls 3 12-15
Top Of Page Seated Dumbbell Curls 3 12-15

Triceps Exercise Sets Reps
  Reverse-Grip Pull Downs 3 12-15
Top Of Page Barbell Extensions 3 12-15

Forearms Exercise Sets Reps
  Wrist Curls 3 12-15
Top Of Page Hammer Curls 3 12-15
 



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