Best 5 Day a Week Training Split (Full Workout Included)

Best 5 day a week training split

There are a few reasons why we might want to weight train five days a week. The main reason being if we are trying to build muscle it allows us to take full advantage of the connection between muscle hypertrophy and training volume.

Or it could be that to train consistently you need to connect your training to your job. You work five days a week and every day before work you go to the gym or maybe it is after that you go.

Nowadays a lot of people are working from home so they figure they might as well use the time they would have spent commuting to their job to workout.

But before we go over the complete workout, whatever your reason is, if you are a beginner you would be better off starting with a full-body workout 3 times a week and then moving into a 4 day split like an upper/lower body.

This will set you up perfectly to transition into the best five day a week training split. This has you doing upper body on Monday and lower on Tuesday. We’ll start with these two days first and then go into how to set up the last three.

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For exercises, we’ll start Monday off with 4 sets of dumbbell bench press. Of course, if you would rather use a bar that’s fine or if you are using resistance bands a band chest press is a good option.

Next up I have bent-over rows again for 4 sets. I tend to be a bit of a high rep guy so I think of working in the 10 to 15 range, but if you wanted to go heavier say between 5 to 10 that would be okay too.

Shoulder press is the third exercise I programmed doing 3 sets giving us our second push movement.

Following it up with lat pulldowns for our second pull exercise. I chose this exercise because it is a vertical pull movement to balance off the bent over rows which is a horizontal pull. You should endeavour to have both types of movements in your program.

I finish off this day with a superset of overhead cable tricep extensions and dumbbell curls.

This brings us to Tuesday a low body day.
We start this one off with squats I typically do suitcase squats for 4 sets. For most of these exercises try and keep the rest times down to 90 seconds but squats are one that if your lifting heavy and high rep you might need with a bit more rest. After this, we do hamstring curls. On all these exercises I recommend taking the last set to technical failure.

Next up is Bulgarian split squats which allows us to work each leg individually to fix any muscle imbalances we might have.

We are going to finish off this day with standing calf raises and for our abs cable crunches.

Wednesday could be a rest day. In some programs, they have deadlifts right after squats on the low body day. I find this very demanding on the body and if you did that I could see why you might want to take a rest day here.

In this program, we are going to move right into the final half. With the next three days being a push, pull, and leg day. Allowing us to train our entire body twice during the week.

So Wednesday will be a push day starting with chest dips for those who have trouble with their shoulders you might find decline bench press to be more comfortable.

Right after this, we target the upper chest with incline bench press doing 4 sets.

The final two exercises for this day are dumbbell lateral raises and tricep pushdowns.

Thursday is pull day and we start with pull-ups. I like taking an extra-wide grip on these. That is one of the ways you can advance this exercise is by slowly take a wider and wider grip over time.

Next is a close grip cable row again this is for 4 sets.

Incline-prone rows are a great way to work your back without negatively stressing your lower back. Here though I want them done with your elbows out from your body to emphasize your mid-back.

The last two exercises for the day are isolation moves first reverse flys for the rear delts and spider curls for the biceps .Friday is leg day. Two days after we last worked our lower body so they should be well-rested and ready to go.

We start with a front squats then Romanian deadlifts are next keeping with the pattern of 4 sets on these first two exercises.

After this, we move to leg extensions for 3 sets to finish off our quads.

Next up is seated calf raises this muscle benefits from higher repetitions. For our abs, V sits.