5 Day Training Splits

A five day split routine is probably the ideal choice when creating a weight training program. It allows you to focus primarily on a smaller number of exercises to do in one workout and concentrate on each body part more effectively. The shorter that your workouts are, the easier that it is to apply the maximum intensity.

 

Before you continue reading, make sure you have already read the weight training program guidelines. It will help clarify this article the little more.

 

When selecting a five day training split program you have a few options on the days to perform your workouts. I prefer Monday through to Friday, this leaves the weekend free. Split it to whatever best suits you over the week.

 

A minor tip when implementing a five day split - try to separate the three big muscle groups (chest, back and legs) on alternate days. For example; let's say you are weight training Monday through to Friday. Spread the big muscle groups so that you train each one on an alternate day i.e. Monday, Wednesday and Friday. Why? Psychologically it will allow you have a little break after each of the "harder" workouts (if there is such a thing) and allow your body a little more rest between each larger muscle group. This is a personal choice, if you feel comfortable training chest, back and legs three days in a row by all means do it.

 

Below are two different examples you can use when setting up a five day split; use the video exercise guide to get an idea of the exercises for each muscle group:

 

 

 

Legs (Quadriceps and Hamstrings) 

 

Shoulders and Abdominals

 

Back

 

Biceps, Calves and Forearms

 

Chest and Triceps

 

Saturday and Sunday

Rest

 

 

 

Chest and Abdominals

 

Tuesday
Biceps, Calves and Forearms

Legs (Quadriceps and Hamstrings)

 

Shoulders and Triceps

 

Back

 

Rest

 

 

I hope this information is helpful in devising a workout plan that is right for you. For those that want a complete workout program I'm working on it. Coming soon; everything from number of sets, reps, rest, exercises, food to eat, when to eat and what time to go to the toilet (well you get my point - DETAILED steps). The I Want Abs eBook will be a one read guide for everything you ever wanted to know about getting in shape.