A 5 day workout program is extremely effective in getting a beautiful and beautiful body. The benefit of an exercise program is that it helps you discipline yourself and stay motivated to reach your goal.

You can decide to implement the 5 days training program in any training program, you have to choose in which training program you want to implement it. I will discuss the Split Work Out program.


What is split training?

The first thing to consider before starting any exercise routine is whether you want to do full body exercises or splits. Full body workouts engage the majority of the muscles during the exercise, allowing for an even distribution of power throughout the body. Interval workouts, on the other hand, are broken down into different body parts. This means that during a single training session you focus on one part of the body, e.g. B. the shoulders.

Here are the best 5 day workout routines that will work for you.

  • Day 1: chest + triceps (light)
  • Day 2: back + biceps (light)
  • Day 3: Sheathing + forearms + calves + cardio
  • Day 4: Shoulders + triceps (heavy)
  • Day 5: Legs + biceps (hard)


To help you understand these times, I will continue to reinforce the points.

  • Day 1: chest + triceps (light)
  • Bench Press: 4 sets (8-10 reps)
  • Incline press with dumbbells: 4 sets (8-10 reps)
  • Tricep Extensions – V-Bar Attachment: 3 sets (9-12 reps)
  • Decline with dumbbells: 3 sets (8-12 reps)
  • Skull Crushers: 3 sets (9-12 reps)
  • Incline bench press: 3 sets (8 to 10 reps each)

  • Day 2: back + biceps (light)
  • Seated Cable Rows: 2 sets (8-10 reps)
  • Front Side Pull: 2 sets (8-10 reps)
  • Incline rows: 2 sets (8 to 10 reps)
  • Hammer curls: 3 sets (8-12 reps)
  • Deadlift: 2 sets (8-10 reps)
  • Dumbbell Curls (EZ Barbell): 3 sets (8-10 reps)
  • Right arm pull-up: 2 sets (8-10 reps)
  • Concentration curls: 3 sets (8-12 reps)

  • Day 3: Sheathing + forearms + calves + cardio
  • Crunches: 3 sets of 10 to 12 repetitions
  • Hanging Leg Raise – 3 sets of 10-12 reps
  • Seated Russian Twist: 12-15 reps on each side
  • Bike crunches: 15-20 sets of max reps
  • Planks: 3 sets of maximum retention
  • Palms Up Barbell Wrist Curl – Max reps for 3 sets. Start with the bar and add 2.5 to 5 pounds after each set.
  • Seated calf raises: 3 sets of 8 to 15 repetitions
  • Barbell Fist Curls, Palm Down on Bench: Max reps for 3 sets. Start with the bar and add 2.5 to 5 pounds after each set.
  • Smith Machine Calf Raises: 3 sets of 8-15 reps
  • 25 minutes of cardio before or after your workout.

  • Day 4: Shoulders + triceps (heavy)


  • Seated with dumbbells: 4 sets (8-10 repetitions)
  • Military press: 4 sets (8-10 reps)
  • Dips: 4 sets (8-10 reps)
  • Lateral Raise: 4 sets (8-12 reps)
  • Standing Dumbbell Triceps Extension: 4 sets (8-12 reps)
  • Front side raises: 4 sets (8-12 reps)
  • Triceps Extensions – Rope Lock: 4 sets (8-12 reps)
  • Reverse Flyes: 4 sets (8-12 reps)
  • Shrugs: 3 sets (8-10 reps)

  • Day 5: Legs + biceps (hard)


  • Squats: 4 sets (6-8 reps)
  • Wide Grip Dumbbell Curls: 4 sets (8-12 reps)
  • Leg press: 3 sets (8-10 reps)
  • Spider Curl: 4 sets (8-10 reps)
  • Smith machine calf raises: 4 sets (8-12 reps)
  • Extended Leg Curls: 3 sets (8-12 reps)
  • Bicep Extension: 3 sets (8-12 reps)
  • Leg Extensions: 3 sets (8-12 reps). Skip if you have leg complications.


Get Enough Protein

Protein is essential for building muscle and without it you won’t be able to get those massive biceps and ripped pecs. Natural sources of protein include nuts, beans, lean meats, dairy, eggs, and shellfish, but you can also use protein powders and shakes.

Level Overload

Progressive overload is one of the most important principles to understand if you want to build muscle effectively. People can take the same diet for months and then wonder why they aren’t getting better. The problem with this is obvious: as your muscles get bigger, it becomes easier to do the same number of repetitions of the same workouts as before. As a result, your muscles stop stretching. You should gradually increase the load of any training program by increasing the weight and the number of repetitions, decreasing the rest time or increasing the training frequency. When you can easily get 8-12 reps, increase the resistance rather than the number of reps; This allows you to build muscle instead of endurance.


Take A Short Break

If you want to train successfully, you need to take breaks between sets. Your body tires very quickly if you don’t take breaks, but too much rest is also ineffective. 1-2 minutes of rest between sets is believed to be ideal for muscle growth and endurance, and 3-5 minutes is ideal for strength gains. If you relax for more than 5 minutes, cool down. Remember to rest enough between sessions: muscle growth occurs at rest, not during exercise.

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