Beginner's Guide: 5 Day Workout Split Routine

Table of Contents

What Is a 5 Day Workout Routine

The 5 day workout routine, or the 5 day split, is a popular training method where people train for five days a week. Similar to the bro split, the 5-day split dedicates each training day to different muscle groups. However, the 5 day split may pair complementary muscle groups with the primary muscle group in a single session. 

Benefits of a 5 Day Workout Routine

The 5-day workout routine ensures that all muscle groups are adequately trained with proper training volume and intensity. In addition, a balanced routine provides sufficient recovery for muscles. It is also easily customizable to best suit your goals and preferences by adjusting the training content, for instance, combining chest training with triceps and dividing leg training into quads and hamstrings. 

Best 5 Day Workout Routine 

Below is a sample 5-day workout routine. Remember, there is no single way to train because everyone is different. Based on your goals, personal preferences, and experience, experiment with the 5-day split and do what best fits your style. 

Day 1: Chest and Triceps

• Incline Barbell Bench Press: 3 sets of 10 reps

• Dumbbell Chest Press: 3 sets of 10 reps

• Dips: 3 sets of 10 reps

• Pec Fly: 3 sets of 12 reps

• Triceps pushdown: 4 sets of 10 reps

Day 2: Back and Biceps

• Chin Up: 3 sets of 10 reps

• Deadlift: 2 sets of 8 reps

• Lat Pulldown: 3 sets of 10 reps

• Cable Row: 3 sets of 10 reps

• Bicep Curl: 4 sets of 10 reps

Day 3: Rest

Day 4: Shoulders

• Overhead Press: 4 sets of 10 reps

• Lateral Raise: 4 sets of 10 reps

• Front Raise: 3 sets of 10 reps

• Reverse Fly: 3 sets of 10 reps

Day 5: Legs

• Barbell Back Squat: 3 sets of 10 reps

• Hack Squat: 3 sets of 10 reps

• Leg Press: 3 sets of 10 reps

• Leg Extension: 3 sets of 12 reps

• Hip Thrust: 3 sets of 10 reps

• Leg Curl: 3 sets of 12 reps

Day 6: Arms and Core

• Barbell Curl:: 2 sets of 10 reps

• Hammer Curl: 3 sets of 10 reps

• Preacher Curl: 3 sets of 10 reps

• French press: 3 sets of 10 reps

• Dips Machine: 3 sets of 10 reps

• Leg Raise: 3 sets of 12 reps

• Side Plank: 2 sets of 30 seconds on each side

Day 7: Rest

Recommendations for a 5 Day Workout Routine for Beginners

Do not feel the need to work out five days a week. You can see results with fewer days of whole-body or upper/lower-body training. The 5-day split is intensive with high volume and intensity. Therefore, if you decide to adopt this routine, start with lower weights and perform each exercise with correct form. You may also decrease the working sets of each exercise to prevent overtraining. Most importantly, have fun with training and do what best suits you! 

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