By A 5-Day Split workout plan is a workout routine in which we perform 5 days exercise and 2 days rest in a week.
I have been performing these plans for more than 6 years.
I have chosen the best 5-Day Split workout plan for you all.
Weekly 5-Day Split Workout Schedule
- Day 1: Chest
- Day 2: Back
- Day 3: Legs
- Day 4: Shoulders
- Day 5: Arms (Biceps & Triceps) + Abs
- Day 6: Rest or Light Cardio
- Day 7: Rest
Day 1: Chest Workout
Warm-Up
Spend 5-10 minutes preparing your body before lifting.
- 5 minutes of light cardio
- Arm circles and shoulder mobility drills
- Band pull-aparts or light chest stretches
- Two light warm-up sets of bench press
Workout
1. Barbell Bench Press
- Sets: 4
- Reps: 6-10
- Rest: 2 minutes
The bench press is the foundation of any chest workout. Focus on lowering the bar under control and pressing explosively while maintaining proper form.
2. Incline Dumbbell Press
- Sets: 3
- Reps: 8-12
Targets the upper chest while improving shoulder stability.
3. Decline Bench Press
- Sets: 3
- Reps: 8-12
Emphasizes the lower chest and helps create a fuller chest appearance.
4. Dumbbell Flyes
- Sets: 3
- Reps: 10-15
Stretch the chest muscles fully and avoid bending the elbows excessively.
5. Cable Crossovers
- Sets: 3
- Reps: 12-15
Excellent for creating a strong muscle contraction at the end of each repetition.
6. Push-Ups
- Sets: 3
- Perform to near failure
Finish your workout by completely exhausting the chest muscles.
Day 2: Back Workout
Warm-Up
- Light rowing machine for 5 minutes
- Band pull-aparts
- Cat-Cow stretches
- Shoulder mobility drills
Workout
1. Deadlift
- Sets: 4
- Reps: 5-8
One of the most effective compound exercises for total-body strength.
2. Pull-Ups or Assisted Pull-Ups
- Sets: 4
- Reps: 6-12
Targets the lats and upper back while improving grip strength.
3. Barbell Bent-Over Row
- Sets: 3
- Reps: 8-10
Keep your back straight and pull the bar toward your lower chest.
4. Lat Pulldown
- Sets: 3
- Reps: 10-12
Focus on pulling with your elbows instead of your hands.
5. Seated Cable Row
- Sets: 3
- Reps: 10-12
Squeeze your shoulder blades together at the end of each repetition.
6. Face Pull
- Sets: 3
- Reps: 12-15
Strengthens the rear delts and upper traps while improving shoulder health.
Day 3: Leg Workout
Warm-Up
- 5 minutes on a stationary bike
- Hip mobility exercises
- Bodyweight squats
- Walking lunges
Workout
1. Barbell Back Squat
- Sets: 4
- Reps: 6-10
The king of lower-body exercises. Keep your chest up and squat to at least parallel.
2. Romanian Deadlift
- Sets: 4
- Reps: 8-10
Targets the hamstrings and glutes while improving hip strength.
3. Leg Press
- Sets: 3
- Reps: 10-12
Maintain controlled movement and avoid locking your knees.
4. Walking Lunges
- Sets: 3
- Reps: 12 per leg
Excellent for improving balance and unilateral leg strength.
5. Leg Extension
- Sets: 3
- Reps: 12-15
Isolates the quadriceps for additional muscle growth.
6. Leg Curl
- Sets: 3
- Reps: 12-15
Strengthens the hamstrings and supports knee stability.
7. Standing Calf Raise
- Sets: 4
- Reps: 15-20
Pause briefly at the top of each repetition for maximum contraction.
8. Seated Calf Raise
- Sets: 3
- Reps: 15-20
Targets the deeper calf muscles for complete lower-leg development.
Day 4: Shoulder Workout
Warm-Up
- Arm circles
- Resistance band external rotations
- Light dumbbell presses
Workout
1. Barbell Overhead Press
- Sets: 4
- Reps: 6-10
A compound movement that develops overall shoulder strength.
2. Arnold Press
- Sets: 3
- Reps: 8-12
Provides a greater range of motion than the standard shoulder press.
3. Dumbbell Lateral Raise
- Sets: 3
- Reps: 12-15
Lift with control and avoid swinging the weights.
4. Front Raise
- Sets: 3
- Reps: 12
Focus on the front deltoids without using momentum.
5. Rear Delt Fly
- Sets: 3
- Reps: 12-15
Strengthens the rear shoulders and improves posture.
6. Upright Row
- Sets: 3
- Reps: 10-12
Pull the bar to chest level while keeping your elbows high.
7. Dumbbell Shrugs
- Sets: 4
- Reps: 12-15
Pause briefly at the top to maximize trap activation.
Day 5: Arms and Abs Workout
Biceps
1. Barbell Curl
- Sets: 4
- Reps: 8-10
2. Hammer Curl
- Sets: 3
- Reps: 10-12
3. Incline Dumbbell Curl
- Sets: 3
- Reps: 10-12
4. Concentration Curl
- Sets: 3
- Reps: 12
Triceps
5. Close-Grip Bench Press
- Sets: 4
- Reps: 8-10
6. Skull Crushers
- Sets: 3
- Reps: 10-12
7. Rope Pushdown
- Sets: 3
- Reps: 12-15
8. Overhead Dumbbell Extension
- Sets: 3
- Reps: 10-12
Abs
Hanging Leg Raises
- Sets: 3
- Reps: 12-15
Cable Crunches
- Sets: 3
- Reps: 15
Russian Twists
- Sets: 3
- Reps: 20
Plank
- Sets: 3
- Hold for 45-60 seconds
Nutrition Tips for Muscle Growth
- Consume 1.6-2.2 grams of protein per kilogram of body weight each day.
- Eat complex carbohydrates such as oats, rice, potatoes, and whole grains to fuel your workouts.
- Include healthy fats from nuts, seeds, olive oil, avocados, and fatty fish.
- Drink 2.5-3.5 liters of water daily to stay hydrated.
- Eat a balanced meal containing carbohydrates and protein 1–2 hours before training.
- Consume a protein-rich meal within two hours after your workout to support recovery.
Common Mistakes to Avoid
- Skipping warm-ups.
- Using poor lifting technique.
- Training with too much weight too soon.
- Ignoring progressive overload.
- Not eating enough protein or calories.
- Neglecting sleep and recovery.
- Frequently changing your workout routine before giving it time to work.