Moreover, you need to stay consistent with it for 8-12 weeks if you want to see good results.Ī 5 day workout split is among the best splits you can do, which is why it is so popular. But, whatever you decide on should be strategic and aligned with your fitness goals.
There are no rules when it comes to structuring a 5 day workout split.For example, you could do chest and biceps on one day or legs and triceps on one day, you could make a split with emphasis on your upper body or lower body, and so on.Īll in all, you can get creative with your 5 day workout split and set it up however you like. You can make small tweaks to tailor a 5 day split to different people’s weak areas, goals, and schedules. If you want to lose fat while maintaining muscle, this could be a good option for you. This is an example of a 5 day split that emphasizes core and cardio. For example, this one would make sense if you have good legs but your upper body is not up to par.ĥ Day Split Example #4 (Core & Cardio Emphasis): This is not one we recommend for most people, but it is an example of how you can tailor a 5 day workout split to your goals. This is somewhat similar to the previous 5 day workout split, but you will only be working your legs once a week rather than twice a week. This is because studies are showing hitting multiple muscle groups twice a week may be better for hypertrophy and strength.ĥ Day Split Example #3 (Upper Body Emphasis): It is an interesting way to do a 5 day split and it's starting to become popular. The ULPPL split is an amalgamation of an upper and lower split and a push pull leg split. chest/back, chest/shoulders, back/arms, etc.). If you want to do a whole workout focusing on your shoulders or arms, because they are lagging, you can always add other muscle groups together (i.e.
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If you have good shoulders and arms and you want to give yourself a full workout focusing on core strength and heart health, this is a good 5 day workout routine. The bro split (aka body part split) allows you to keep core and cardio separate from your strength training workouts, which might be ideal for someone who doesn’t want to spend extra time to do core and cardio after their workout. Here are a few examples of different ways that you can create a 5 day workout split.
DIFFERENT WAYS TO STRUCTURE 5 DAY WORKOUT SPLITS Now, the above split is the standard 5 day workout split, but there are other ways to create a 5 day workout routine. However, a lot of people like to have 2 days of rest in a row (on weekends usually) because it works best with their work-life schedule. You can also change up your rest days, moving one in the middle and one at the end of the week. While the days can be switched around as you prefer, it’s ideal to keep shoulders a few days apart from chest, as the shoulders are worked during a lot of chest exercises and both chest and shoulder exercise involve a lot of tricep work. As for cardio, that is also at the trainees discretion, as it depends on their fitness goals (i.e. Note: Core is to be thrown in at the trainees discretion, with once, twice or three times a week typically being recommended (we like to do it on chest, legs and/or arm days). The most common 5 day workout split, which is also known as the Bro Split, is as follows: Generally, a 5 day workout split involves training different muscles groups each workout session, which means you are training each particular muscle group once a week. So, 5 workouts per week, 5 different days. Progressive overload, recovery & nutrition tipsĪ 5 day split is a workout routine that splits your weekly training into 5 days.Best exercises for your 5 day weightlifting split.What is the best 5 day workout routine?.It is a classic workout split that has been championed by bodybuilders for decades. Working out 5 days a week takes real commitment, so it may not be for everyone, but if you enjoy working out frequently and you want to build muscle and strength, a 5 day workout split is a fantastic choice. As the name suggests, it will have you working out 5 days a week. Among the most popular training splits is the 5 day workout split. There are many workout splits to choose from, all with their own advantages and disadvantages. Building muscle and strength requires strategy, and one of the most important aspects of that strategy is your training split. By doing so, it is easier to stay consistent and you will have a clear path of progress. To get the most from strength training, you need to follow a well-designed plan. In this article, we have two complete 5 day workout split programs that you can follow, both of which are very different yet equally effective. This is the ultimate guide to the 5 day workout split.
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