The 5-day training split is a popular way to plan your training week. This method involves, as you guessed it, 5 days of training per week. For the average athlete, this can be an aggressive plan, but if you time your split correctly, you can target all major muscle groups without overworking any area. Another great benefit of 5-day workout splits is that it allows you to do more exercise combinations and experiment with other advanced lifts like drop sets, up and down the ladder and supersets that might be hard to get into if you’re limited to regular. 3 day lifting schedule.
For the record, there is no official standard of a 5-day split routine, so you will see lots of variations and tested methods. What’s identical is how the workout is divided into five major muscle groups each working once during your weekly workout. The five main muscle groups are the chest, back, legs, abs, arms and shoulders. So with a little planning ahead, you can make sure you hit all 5 muscle groups every week to maintain a balanced physique.
Now, before you embark on a full 5-day lifting week, make sure it matches your level of experience. When you’re trying to build muscle fast it’s hard to stay away from the gym, however, if you’ve only been exercising for about a year, you’ll need more time for your body to be able to handle the increase in volume.
Best 5 day workout spread to maximize your gains
One of the biggest benefits of using 5 Day Interval Training is that you don’t have to spend hours in the gym. You can easily get in and out in less than an hour with shorter, more intense workout splits. You will also need to set specific goals to ensure that you are reaching your potential. Just saying I want to gain muscle mass and get stronger won’t be enough. You will need to map your current maximum weight and body measurements to get a starting point. You can also log your max weight in the big three bench press, squats, and deadlifts. Then create a personalized plan to measure your progress. While you take all of this into account, we’ve created a sample week to start that can be customized for future weeks.
Day 1 – Arms and shoulders training: 5 days of interval training
- The military press
- Rolling cables
- DB Lateral Raise
- DB side front linkage
- EZ Bar Loops
Day 2 – Hamstring and Abs Workout
- Russian deadlift
- Machine hamstring curls
- Bench Hip Thrust
- Nordic Hamstring Curl (with partner)
- Hanging Knee Raise
- Oblique Side Bends: 5 Day Workout Split
Day 3 – Back and Biceps Workout
- Seated row
- One-arm DB row
- hammer loop
- Bench press with dumbbells
- Wide Grip Lat Pull Down
- Back extensions
Day 4 – Rest
Day 5 – Quads and calves training
- Front squat
- leg extension machine
- leg press
- Calf raise
- Front lunge
- Calf press
Day 6 – Chest and triceps training: 5 days of interval training
- EZ-Bar Skull Crushers
- Bench press with dumbbells
- Triceps Rope Pulldown
- Incline bench
- Med. Ball pumps
- DB chest fly
Day 7 – Active rest (light walking or abs)
Why do body part workouts?
The main goal for most people using 5 day split body parts is to have a symmetrical physique with good muscle tone and development. So, pairing larger muscles with smaller muscles is ideal for interval training. For example, the chest and triceps work together in compound exercises like push-ups or bench presses, so it makes sense to work them together.
Benefits of Interval Training?
Some of the benefits of 5 day workouts are that they are very effective. Bodybuilders have been using these methods for decades for a reason, it works. Studies show that subjects with greater frequency of resistance training had significantly greater increases in muscle mass and tested higher overall strength. They’re also great for busy people who have a small window of time to train each day, and it gives you more recovery time between workouts of the same muscle group.
Disadvantages of interval training by body part: 5 days of interval training
The downside to 5-day workout splits on one body part is that it can be harder to catch up if you miss a day of workouts. Also, you may find yourself overwhelmed by sticking to a tight workout schedule and reach a plateau of muscle gain, and if you’re not disciplined and follow through, it can be hard to see your improvement.
Remember that 5 body part splits can be an effective tool in your toolbox if done correctly. Make sure your goals are defined and clear. Have a plan before you start your week and track your progress. Follow this simple plan and you’ll be well on your way to building a dream physique in no time.