Welcome to our dynamic 5-day workout split designed to ignite muscle growth, enhance strength, and elevate your fitness to new heights.
Before diving into this workout split, it's important to assess your fitness level and tailor the intensity and weights to suit your individual needs. Consistency, proper form, and progressive overload are key principles that will guide your journey to success in the gym.
Let's embark on this transformative journey together, fueled by determination and dedication. Get ready to push your limits, sculpt your physique, and unleash your full potential with our meticulously crafted workout split!
Day 1: Chest and Triceps
1. Barbell Bench Press: 4 sets x 6-8 reps
2. Incline Dumbbell Press: 3 sets x 8-10 reps
3. Chest Dips: 3 sets x max reps (weighted if needed)
4. Cable Flyes: 3 sets x 10-12 reps
5. Skull Crushers: 3 sets x 10-12 reps
6. Tricep Rope Pushdowns: 3 sets x 10-12 reps
Day 2: Back and Biceps
1. Deadlifts: 4 sets x 6-8 reps
2. Pull-ups/Chin-ups: 3 sets x max reps (weighted if needed)
3. Barbell Rows: 3 sets x 8-10 reps
4. Seated Cable Rows: 3 sets x 8-10 reps
5. Dumbbell Bicep Curls: 3 sets x 10-12 reps
6. Hammer Curls: 3 sets x 10-12 reps
Day 3: Shoulders and Abs
1. Military Press: 4 sets x 6-8 reps
2. Dumbbell Lateral Raises: 3 sets x 10-12 reps
3. Front Plate Raises: 3 sets x 10-12 reps
4. Face Pulls: 3 sets x 12-15 reps
5. Plank: 3 sets x 30-60 seconds
6. Russian Twists: 3 sets x 15-20 reps per side
Day 4: Legs
1. Squats: 4 sets x 6-8 reps
2. Romanian Deadlifts: 3 sets x 8-10 reps
3. Leg Press: 3 sets x 10-12 reps
4. Walking Lunges: 3 sets x 12 steps each leg
5. Leg Curls: 3 sets x 10-12 reps
6. Calf Raises: 4 sets x 12-15 reps
Day 5: Arms and Abs
1. Close Grip Bench Press: 4 sets x 6-8 reps
2. Preacher Curls: 3 sets x 8-10 reps
3. Tricep Dips: 3 sets x max reps (weighted if needed)
4. Cable Curls: 3 sets x 10-12 reps
5. Cable Tricep Extensions: 3 sets x 10-12 reps
6. Hanging Leg Raises: 3 sets x 10-12 reps
Conclusion:
With dedication and perseverance, this 5-day workout split will empower you to achieve your fitness goals and unlock your full potential. Remember to prioritize proper form, progressive overload, and adequate rest and recovery for optimal results. Embrace the journey, stay committed, and celebrate your progress as you sculpt a stronger, healthier, and more resilient body!
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