5 Day Split Workout. Barbell Row. Compound exercises. Resistance training.
Resistance Training

5 Day Split Workout

By Martin Gallagher / July 22, 2019

A 5 day Split Compound Workout program.  Cater to target Muscular Strength, Endurance or Hypertrophy as you feel fit!

Introduction

A ‘split’ workout routine is when resistance workouts are divided up with emphasis on different body regions each day. (For example, chest and triceps on Monday and back and biceps on Wednesday).  
There are a number of advantages to this type of resistance training. Firstly they allow a person to work at a much higher intensity since only a number of specific muscles groups are being used.  Secondly, those muscle groups used then get adequate recovery since they are not used again until the following week.  
The downside to this type of training would be the time required for training.  An individual training session could take over an hour each day.  For people with many commitments and a lack of time, this type of training may not be ideal. Indeed, whole-body compound training routines 3X per week may be a better option.

Objectives

  • Choose a personal goal: Muscular Endurance/Hypertrophy/Strength.
  • There are low, medium and high reps and variances in weight dependent on goals (Endurance/Hypertrophy = more reps/less weight. Strength goals = fewer reps/more weight).
  • 5 workouts weekly. 2 days of rest.
  • 1 or 2 body regions trained during each workout.
  • Several exercises per body part.
  • Rest periods are dependant on goals (Endurance/Hypertrophy = little rest. Strength goals = longer rest periods).
  • If training for Endurance of Hypertrophy, include some light cardio work at the end of each workout (optional).
  • Cardio – 20-25 minutes of medium intensity – Endurance goals. 5-10 minutes – Hypertrophy goals.

The workouts below are predominantly Barbell compound exercises, with some dumbbell and other resistance methods thrown in as support.  I have mostly avoided the use of gym machines with a few exceptions.

Day off? More time on your hands? No excuses, try one of our Super Soldier Workouts! 

HIIT Workouts. AMRAP workouts. EMOM workouts. TABATA.

The Circuits

Work through the workouts in order. Look at training 5X per week using each workout once with 2X days rest at your discretion.  With regards to the resistance that is dependent on your training goals, see below:

Muscular Strength Goals: High resistance 85-90% of 1 rep max. Low reps and sets: 3-5 sets of 5-8 reps. 3 minutes rest between sets.

Hypertrophy Goals: Medium resistance 70-80% of 1 rep max. Medium reps and sets: 2-4 sets of 10-12 reps. 2 minutes rest between sets.

Muscular Endurance Goals: Low resistance 60-70% of 1 rep max. High reps and sets: 3-5 sets of 12-20 reps. 1-minute rest between sets.

Circuit 1 - Legs and Abs

  1. Barbell Back Squat
  2. Front Squat 
  3. Single-Leg Press
  4. Dumbbell Lunges
  5. Dumbbell Step-ups.
  6. Barbell Hack Squat.
  7. Hanging Knee raises.
  8. Abs Wheel Rollout.
  9. Hollow Rocks.
  10. Dumbbell Woodcutters.
5 Day split 1
1.Barbell Back Squat. 2.Front Squat. 3.Single-Leg Press. 4.Dumbbell Lunges. 5.Dumbbell step-ups. 6. Barbell Hack Squat. 7. Hanging knee raises. 8.Abs Wheel Rollout. 9.Hollow Rocks. 10.Dumbbell woodcutters.

Circuit 2 - Shoulders and Triceps

  1. Barbell Bench Press.
  2. Seated Dumbbell Shoulder Press.
  3. Behind Neck Press
  4. Cuban Press (with Dumbbells).
  5. Triceps Dip  (Parallel bars).
  6. Incline Dumbbell French Press.
  7. Barbell Shoulder Shrugs.
  8. Dumbbell Giant Set: a) Anterior Delt raises.  b) Rear flys.  c) Lat raises.  d) Overhead Press.
  9. Barbell Military Press.
Barbell Bench Press. Seated Dumbbell Shoulder Press. Behind Neck Cuban Press. Triceps Dip.
1. Barbell Bench Press. 2. Seated Dumbbell Shoulder Press. 3. Behind Neck Press. 4. Cuban Press (with Dumbbells). 5. Triceps Dip  (Parallel bars).
Incline Dumbbell French Press. Barbell Shoulder Shrugs. Dumbbell Giant Set. Anterior Delt raises. Rear flys. Lat raises. Overhead Press. Barbell Military Press. Incline Dumbbell French Press. Barbell Shoulder Shrugs.
6. Incline Dumbbell French Press. 7. Dumbbell/Barbell Shoulder Shrugs. 8. Dumbbell Giant Set: a) Anterior Delt raises.  b) Rear flys.  c) Lat raises.  d) Overhead Press. 9. Barbell Military Press.

Circuit 3 - Back and Biceps

  1. Pullups.
  2. Lat Pulldowns.
  3. Dumbbell Single Arm Rows.
  4. Bench Incline Dumbbell Curls
  5. Superset: a). Zottman Curls. b). Pronated Curls.
  6. Close grip pull-downs
  7. Dumbbell Hammer Curls.
  8. Weighted decline situps.
  9. Mountain Climbers.
Pullups. Lat Pulldowns. Dumbbell Single Arm Rows. Bench Incline Dumbbell Curls. Zottman Curls. Pronated Curls. Close grip pull-downs. Dumbbell Hammer Curls. Weighted decline situps. Mountain Climbers
1. Pullups. 2.Lat Pulldowns. 3.Dumbbell Single Arm Rows. 4. Bench Incline Dumbbell Curls 5. Superset: a). Zottman Curls. b). Pronated Curls. 6. Close grip pull-downs. 7.Dumbbell Hammer Curls. 8. Weighted decline situps. 9. Mountain Climbers.

Circuit 4 - Chest and Triceps

  1. Incline Dumbell Press Drop (6 reps Heavy – 6 Reps Light).
  2. Various Incline Dumbbell Bench Presses (45 degrees x6reps, 30 degrees X6 reps, flat bench X6 reps).
  3. Incline Dumbbell Flyes.
  4. Superset: a). Narrow grip barbell press.  b). Triceps Pushups.
  5. Superset: a) Triceps Dips (Parallel bar). b) Triceps overhead extension with dumbbells.
  6. Superset a) Incline pushups. b) Decline Pushups. 
  7. Bench in and outs (abs).
  8. Planks with shoulder taps.
Incline Dumbbell Press. Dumbbell Bench Presses. Incline Dumbbell Flyes. Narrow grip barbell press. Triceps Pushups. Triceps Dips. Triceps overhead extension. Incline pushups. Decline Pushups. In and outs abs. Plank taps
1. Incline Dumbbell Press Drop (6 reps Heavy - 6 Reps Light). 2. Various Incline Dumbbell Bench Presses (45 degrees x6reps, 30 degrees X6 reps, flat bench X6 reps). 3. Incline Dumbbell Flyes. 4. Superset: a). Narrow grip barbell press.  b). Triceps Pushups. 5. Superset: a) Triceps Dips (Parallel bar). b) Triceps overhead extension with dumbbells. 6. Superset a) Incline pushups. b) Decline Pushups.  7. a). Plank with shoulder taps. b). In and outs (abs).

Circuit 5 - Legs and Abs

  1. Deadlift – 3X10 of 1 RPM
  2. Romanian Deadlifts
  3. Zercher Squats.
  4. Superset: a) Bulgarian Split Lunges. b) Dumbbell side lunges.
  5. Superset: a) Leg extenstions. b) Leg curls.
  6. Superset: a) Barbell Landmines squats. b) Barbell Landmine oblique twists.
  7. Weighted Decline Sit-ups.
Barbell Deadlift. Romanian Deadlifts Zercher Squats. Bulgarian Split Lunges. Dumbbell Side lunges. Leg Extensions. Leg Curls. Landmine Barbell squats. Landmine Barbell oblique twists. Weighted situps.
1. Barbell Deadlift. 2. Romanian Deadlifts 3. Zercher Squats. 4a. Bulgarian Split Lunges. 4b. Dumbbell Side lunges. 5a. Leg Extensions. 5b. Leg Curls. 6a Landmine Barbell squats. 6b. Landmine Barbell oblique twists. 7. Weighted situps.

Complete all the prescribed exercises with the required reps, sets, and rest specific to your fitness goals.  If using this circuit, use it for four-six weeks adding greater resistance each week to progress.  After four to six weeks consider changing things up to avoid your training plateauing.

If you have enjoyed our 5-Day Split Workouts post please share or feel free to comment below 🙂

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