5 Day Muscle Mass Building Split Exercise Routine


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The 5-day split, as suggested by its name, is a split routine that calls for 5 workout sessions per week. It’s a great routine for building muscle because it targets each muscle group really well. The pectoral muscle, for instance, develops fastest when trained for an hour every 5–6 days.

3) Combine compound exercises with isolation exercises. One of the main benefits of the 5 day split workout routine is the fact that you can do a lot more isolation exercises than possible on other less intense routines. 4) Do both heavy and light sets. Don’t just do 24 sets of heavy weight lifting.

Five-day splits are primarily done to work one muscle group per week. This allows you to break down the muscle to the fullest and allowing a full seven days before working that muscle again to fully recover. Recovery is key in bodybuilding. This will help prevent overtraining, from working a muscle to much in one week. 5 Day Muscle & Strength Building Workout Split.

For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course. Best Workout Routines. Fast Mass Program: 4 Day Superset Split Workout; The Optimized Volume Workout (O.V.W) Program. The idea behind a 5 day split is that you dedicate each of the 5 days to a major muscle group.

So, on chest day, you will dedicate your entire workout to training chest, and will perform around 6 – 8 exercises for this muscle group. Description. The following 5 day workout routine is based on a 5 day split.

Using this routine, you will train one bodypart per day for a duration of 5 days. There are two main advantages to using this type of routine. Firstly, you can train the body part with all out effort and intensity. The following 5 day workout routine is based on a 5 day split.

Using this routine, you will train one body part per day for duration of 5 days. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. This is a huge difference to a full-body workout and 3-day split workout routine, which only allows 1-4 exercises per muscle group. With a five-day workout, each muscle group has an entire session dedicated to it.

This means that you can actually perform 6-8 exercises for each muscle group rather than 1-4 exercises for larger muscle units. But with a typical 5-day split, you often have schedules like chest on Monday, shoulders on Tuesday, biceps/triceps on Wednesday, back on Thursday, and legs on Wednesday, which can create problems with overlap. Consider the weekly workout volume (number of sets per muscle group) of a full-body program and a 5-day program.

The total-body exerciser might hit his chest with 3 sets of bench presses on Monday, 4 sets of incline dumbbell presses Wednesday, and 2 sets of pushups on Friday. That would put his weekly volume of chest work at 9 sets.

List of related literature:

The three-day split is easier to follow because it alleviates the need to train the legs on the same day as the back and biceps.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

When designing a split routine, you need to follow two basic rules: Hit each muscle group at least twice a week, and don’t work the same muscle group on consecutive days.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

If intermediate weight trainers use upperand lower-body split programs or other types of split or body-part programs, training frequency for individual muscle groups should be 1 or 2 days per week, but this will result in a total-training frequency of 3 or 4 days per week.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

For instance, you can train your entire body several times per week (“full-body split”), your upper and lower body on different days (“upper/lower split”), or different major muscle groups on different days (“body-part split”).

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

The three-day split builds on the premise of the two-day split routine.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

Split routine, three to five exercises per muscle group (four to five sets of 10 to 12 repetitions) using a 5to 6-day per-week regimen.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Microcycle 3 increases frequency to 4 days per week employing an upper-body/lower-body split routine.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

A similar frequency is recommended for intermediate participants, but those using a split routine should train three to four days per week so that each muscle group is trained one to two days per week.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Splitting your routine is a good idea if you’re serious about building muscle andif you have free time in small chunks.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Alexia Lewis RD

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  • I love this program, would you be able to add more exercises to this program? Would you be able to design one for us please thanks.

  • back bis Monday, chest tris wed, shoulder legs Friday? Not been in a gym for 4 years and totally lost everything I had I’m probably 13 stone atm 6 ft 1 and was over 16stone at my best.. started my eating last week high fat protein and berries etc can’t wait to find a decent gym to hit that isn’t full of machines in my area and I’m off

  • I’ve been training off and on for about 2 years now as a skinny guy. I have been doing the Push, Pull, Legs&Shoulders split every Monday, Wednesday, and Friday ever since I’ve started training! I feel like I’m gettin stronger but not getting the aesthetic shape I’m looking for!! Starting next week I’m definitely going to switch it up. Hope the adjustment helps

  • Just my personal genetics but my body has exploded going from bro split to a 4-5 day full body. More vascular and lean over the past year. Love your shit scoobs

  • I don’t understand people who don’t train Legs. In your Legs is a lot of testosterone and it’s important for your whole body, because it’s helping you develop your muscles. #dontskiplegday!!!

  • I made the majority of my gains using bro splits when I started lifting. I’ve been doing push/pull/legs 2x per week for the last 5 months and have made some awesome gains doing that. Never really did a full body, so I just switched to a full body routine 3x per week, with cardio/abs/calves on the days between, so we’ll see how that goes. I’m cutting right now so that was the main reason for the change.

  • Starting this split next week and was looking for a good video and I found it thanks! But since I’ll be doin deadlifts on back day im spacing back and legs out. Going Chest,Back, shoulders, arms, then legs and rest on weekends.

  • thanks, for the workout split routine schedule I took a week off for better results I have been doing the same program for almost a year. this new routine should shock the muscle till it gets adapted again and I’ll have to change it again.����

  • What is the best product or brand to lost a ton of fat? I read many good reviews on the internet about how exactly Custokebon Secrets can assist you lost lots of weight. Has anyone tested out this popular fat burn method?

  • If you’re progressively overloading in your exercises, getting adequate rest, and occasionally tweaking workouts to keep things fresh, why would you need to change your split every 6-8 weeks?

  • I don’t like splits because they’re redundant. You don’t need to devote an entire workout to the same bodypart. For me personally, I’ve found full body workouts more optimal.

    You’re getting more frequency per muscle group with 3x p/wk which means more protein synthesis. But the volume is lower with more recovery time getting 48hrs between sessions and less training days per week. Best of both worlds.

  • Thanks for the great video!! You’re the first person i could find on youtube tbat actually explains a schedule. I was kinda demotivated because i did’nt know what to do in the gym, now that i have a schedule that works im really motivated again! Thank you so much mate!

  • Ok I agree with u Mark, I separate my legs and in between O separate the rest in between everything works together at some point..

  • The biggest point that i think alot of us can agree on is adherence and enjoyment matters most. from a scientific standpoint I actually disagree with Steve for advanced lifters because as you progress in training age, the period of MPS gets shorter to whee in most advanced lifters it might be only 24-48hrs. I’ve been talking about this same thing with Dr. Mike Israetel and on paper it’d be most advantageous to do the upper lower split like you recommend for intermediate liftes, but do a 5-6 day split, spread loading weekly training volume and manipulating intensity from day to day. Might not be the most enjoyable, hence why I say on paper. Personally I prefer Push/Pull/Legs 6 days a week due to the fact that I enjoy it more.

  • Training every muscle straight after 4 days will not be effective for the muscle growth as such thing as “supercompensation” does not occur, please people understand this as a fact. Making a gap of 7-10 days is just what your body needs for building more muscle.

  • Hi bro, Nice body!!  I like your type of body, not too much muscular or too much heavy like weight lifter, So for that type of body Extreme Gainer Protein powder ( Normally contains bit more fat than normal ) is good or not. Thanks

  • I believe the best split is this one.

    Monday:Chest (30 sets)
    Tuesday:Chest (30 sets)
    Wednesday:Chest (30 sets)
    Thursday:Biceps (25 sets because its a smaller muscle guys)
    Friday: Biceps(25 sets)
    Saturday:Biceps(25 sets)
    Sunday:Brutal Chest-triceps(70 sets of each)

    Its pretty good. Once you’ve been doing it for a while do every day 9 hours of cardio. BUT DONT FORGET BICEPS. Also, no carbs or fats. Only Protein Shakes and Steroids.
    You are welcome.

  • I have been working on a Full Body 4 consecutive day split. Currently performing 20 reps x 4 sets. only working Compound muscles. Chest, Legs, Back and Shoulders. My aim is to Tone up and lose fat. Am I on the right track?

  • hey i hope you reply to my question

    im like a high energy dude. I just sleep every 3 days and after I worked out the only thing that holds me back from working out more is muscle failure not my energy levels.

    so my question is if its,,overtraining“ if I do a full body workout with my own bodweight in the morning then do a weighted workout in the afternoon and run a few miles before i go to sleep?

    I mean physicly im totally abled to keep up with this routine but theres many people on youtube and in real life telling me its too much and its harmful to my body

    so what do you think about that. I think its not harmful because there are f.e. soliders or mma fighters that train harder then me

    hoping for your opinion

    greets from figaro

  • I’m doing
    1.Chest & Back,
    3.legs & shoulders
    (plus ab workouts 6-7 times a week, and 10 min HIIT 2-3 times a week)

    I’ve been working out 5-6 days a week

  • I’m 14 and I want to get my body in good shape for sports but I have no one to help me with training so I’m thinking about just helping my self with vids like this. The only thing I’m confused about is how can I add workouts with out weights into my workout plan as well ( like Push-ups, Sit ups, Squats, ect.) But also do workouts with weights as well. And how are other workouts going to effect me like Boxing drills, football drills, Basketball etc.

  • Very interesting; light & heavy days. So there’s nothing technically wrong with working out the legs once a week as long as they’re hit hard enough… 5 days is a little much for me though, personally. I’ve come up with a couple of frequency splits (for the upper body; 1x a week for legs) myself just recently; just thought I’d share them here:

    1. Back; Chest; Shoulders; Biceps; Triceps; Forearms
    2. Legs & Lower Back; Core
    3. Back; Chest; Shoulders; Biceps; Triceps; Forearms

    …So a 3-day. And:

    1. Back; Chest; Shoulders; Core
    2. Biceps; Triceps; Forearms
    3. Back; Chest; Shoulders; Core
    4. Biceps; Triceps; Legs & Lower Back

    …A 4-day. You can also create a push/pull version of these but I like the idea of hitting the arms fairly fresh… Slightly less sets for a quicker workout for the biceps & triceps on leg day. I’m going to be starting this 4-day version soon, as I think it’s a little better than the 3-day version from a time-saving standpoint (the 3-day adds roughly 10-15 sets on the upper body days). Great channel; I might just subscribe.

  • gonna start lifting again. I stopped for 3 months. got fat.. lmao so on off days would u suggest cardio? tbh on off days ill either feel dead pain in muscles or ill feel lazy and wanna workout.

  • Hi Mike! What do you think about 3 days in a row “bro splits”, then after that one day abs with some cardio and for the last (5th day) whole body workout? With this method I hit all body parts twice a week. Thank you for good guidelines and hard work!

  • you can definitely make optimal gains training every day, the issue with your example is that pushups are stagnate in intensity. you are only moving your bodyweight. look at olympic weightlifters and bulgarian powerlifters who work up to a daily training max on some type of squat, every single day, sometimes multiple times a day. they have enormous lower bodies, the issue is practicality, most people do not have the kinesthetic awareness to understand what a Training max is, vs a true max. a training max still has perfect technique, it is repeatable without gallons of coffee and slayer playing at full volume, something you would pick for an opener at a competition, or something you would do for an all out triple. when you are repeating something near max in intensity up to 21 times a week, their is no room for technical breakdown or ultra stimulated maxes, those will cause injury. those are to be left on the platform.

  • Mick Thorston Best Training Split For Building Muscle. Enjoyed watching the video. An learned quite a lot from what you were saying. I’m working out at home at the moment. An not at the gym. Hoping to get back within the next few months. An tips on training at home. Thank you.

  • Hi Scooby
    Thanks for being honest��
    I’m 59, doing my workouts with weights twice a week full body workout, or close to that…
    I know it might not be optimal for muscle growth. But I’m no body builder, just trying to keep in shape and keep my weight down. I find that this schedule is suitable for my age. It gives me resting periods of 3 to 4 days between workouts…
    Furthermore I’m jogging/bicycling/walking other weekdays, but I always remember to have 2 rest days pr. week. That gives me 3 days pr. week for other activities than weight training.
    I think that variation and rest are the key words provided that you give it all you’ve got when it counts. I really can recommend this schedule, at least it really works fo me����

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  • MondayArms and Chest
    TuesdayShoulders and Neck
    WednesdayBack and Legs
    ThursdayArms and Chest
    FridayShoulders and Neck
    SaturdayBack and Legs
    SundayDAY OFF

    3 workouts per muscle group and in 6 months you will be ��

  • muscle does not know what you are training and how. When its get used to it the same weight or movement u need to change that is all. IF u go drop sets like dumbell for biceps. Like using 70 pounds going down to 10 pounds and doing reps as much u can… This is good for biceps.

  • Dude… Thank you… Genuinely thank you. You don’t really understand how hard it is to get help that’s actually free.. God bless you

  • thanx for the info:D
    my split:
    legs +calves
    Tuesday: rest

    Wednesday: shoulders + triceps
    Thursday: legs +calves
    Friday: Rest

    Saturday:Chest + biceps

    Sunday: back +forearm

  • Full body Mon, Wed & Friday. Maximises my frequency and rest within my work/life balance. 3 week wave increasing weight each week of the wave then new exercise variations for following waves reducing weight but (usually) a little higher than previous wave. I group horizontal and vertical push/pull movements. Volume for all days 25-40 reps per body part. Monday and Friday heavier such as 10 x 3 and Wednesday lighter such as 2 x 20.

  • Me and my friends we are all 17, and been doing pull/push for a couple of weeks. training all bodyparts 3 times a week, and to us atleast it’s really effective. I’ve been training for 2 years now, and gains are coming may than usual.

  • I like your style, they way you talk, & your split sched… But this vid looks like it was shot on a potato, man. lol I know it’s an old video but I think your content is good enough that it deserves a better camera/image. Cheers & thanks!

  • As a natural guy, you need proper rest. Rest is often neglected and underestimated. Not just resting muscles but also your nervous system which takes a pounding if you re using progressive overload, lifting heavy or heavier each time. I found training 3 days, yes just 3, 4 off per week the best, allows quicker progress, greater recovery. Chest-Triceps-Traps on Monday, Back and Shoulders on Thursday, Legs-Biceps-Forearms on Saturday. Schedule Abs and a form of cardio twice or 3 times a week on training days or on off days as you see fit.

  • Optimal muscle growth is great, but for me the bigger question is, how much training can you accommodate in your lifestyle.
    I train 4 times a week for 1h, every 2nd day, except that Monday training follows directly to a Sunday. So I only hit every muscle once a week. It’s probably not optimal for muscle growth, but it’s all I can manage with a 40h job, being a dad, husband and having some spare time for my hobbies and activities. Trying to hit the muscles two times a week or training more than 4 days a week would probably burn me out and I would give up on training altogether. My training plan is a compromise between being fit and looking good, without sacrificing all of my free time to workouts. Compromises are a good thing.

  • Hey Mike, you’re one of the most informative and helpful fitness youtubers out there and I’m a big admirer of you! I’m planning to start going to the gym but I have some difficulty in finding or making a beginner workout plan. Would you mind sharing your thoughts with me about the following full body routine:
    Lat pulldowns
    Seated Chest Supported Low Rows
    Flat Bench Press on Smith
    Machine Shoulder Press
    Leg Press
    Leg Curls
    3-4 sets
    10-12 reps
    3 sessions a week
    I’ve structured this routine based on your video where you recommended using machines before moving on compound movements. Therefore, after a couple of weeks some exercises would be replaced with other compounds:
    Leg Press to Squats
    Smith Bench Press to Free Barbell bench Press
    Lat Pull Downs to Pull ups etc.

    I’d appreciate a reply and any kind of advice.

  • I use adonis index 3.0 and i train 6 times per week this is right on the button, even at 45 my body is changing of course diet but training is very important too. Talking to a few older men in there 60 and retired one told me that he trained 3 times per week, then he switch to 6 times per week is body changed he lost fat and had a very impressive physique for is age,

  • My split is
    Day 1. Chest
    Day 2. Legs
    Day 3. Bicep triceps
    Day 4. Back and shoulders
    Rest and repeat
    What are people’s thoughts on this kind of split

  • Hey man, whats your opinion about putting the rest days between the Chest & Back and Shoulders & Arms days? Is there any reason you put them on the Weekend or is it just so you can have the weekend off? Anyway, thanks for this video, I`m gonna try this split out.

  • i have a question please answer honestly… For all of you saying that you should do one muscle group per day for example if you do chest at monday dont you think about leaving chest for rest 1 week and every other muscle so why to leave ao much time to rest please answer…

  • I’m starting to see a decrease in the weight I’m pushing, (ex 275 squat was doable 2 weeks ago and now this week I couldn’t even hit it). I do the 5 day split which I grew up on but it’s starting to get old as I do the same core workouts week in and week out. Is it advisable to mix up my split or just mix up my workouts within my week?

  • https://m.imgur.com/cVRoQCb

    I came up with this because i have a small homegym, so no fancy machines. With compounds i start with about 70% 1 rep max then up it with every new set to finish with 90%.

  • Mike I have a question, I would love if you could answer!

    So In my job I work shift work, so for a couple of weeks I have to do night shifts, so for example for 3 weeks ill work 4 or 5 nights a week from 22:00 09:00, And I usually try train before I go home to bed or when I wake up,

    Now my question is Will the night shifts be detrimental to my muscle gains? My training times and meal times are all messed up due to this but I always feel great in the gym and always ensure I’m getting my required surplus of calories,

    but I feel I’m at a disadvantage due to night shifts I’m required to do,



  • MondayFull back
    Tuesdaychest and abs
    WednesdayQuads and hamstring
    ThursdayShoulder and calves
    FridayBiceps, triceps and forearm

    This is my routine I’ve started to use it and I decided to share it to anyone that is stuck

  • I will try the advanced gym program push pull legs, the only downside is that my gym at Sundays is cloced so my Sunday it must be my off day, can I try: Mon: push
    Tue: pull
    Wen: legs
    Thu: off
    Fri: push
    Sat: pull
    Sun: off
    Mon: legs and goes on
    Should I make it 6 days straight push pull legs and at Sundays off?

  • Best split for GAINZ!
    mon = knees
    tues= elbows
    wed= fingers
    thur= toes
    fri= head
    sat= ankles
    sun= rest and revel in the magnificence of your new found gainz

  • DP looking blade sharp here, get the hair cut done man coz now your shoulders are like boulders. Came back to this for again deciding what split to follow. Class act since the start.

  • Scooby i would like to have your take on full body training. I’ve noticed you never made a video on how effective are full body workouts. Is it better than split training for better gains?? I workout out thrice a week. And I’m about to enter in intermediate stage. Is one of these training methods are better than the other?? What are the cons and pros of full body training? Plz elaborate:))

  • I train the same muscle every 4 days
    But that’s not all every 2 days abs
    Mon, wed, Fri cardio
    That’s my sore non pain free life

  • Your program actually confused me, I am 30 and it looks like, those can be pushed a bit closer. Why does everyone plan on week basis. I can do full-body with 2-3 days rest, but making a plan on 30 days can include training to failures, ramping week, resting your nervous system etc. Why does noone do like 2-3 week plan, some people don’t live on a week to week basis, my muscles and internal organs don’t know when is sunday or monday:D thanks!

  • Hi there, have you considered Fenoboci Diet Plan yet? Just do a google search. On there you’ll discover an awesome suggestions about how exactly you can lost a ton of fat. Why not give it a shot? maybe it’s going to work for you too.

  • Great video mate I am just starting out with my training now and I have found this video really helpful.
    Keep up the great work on the channel mate.

  • 1 Legs
    2 back and biceps
    3 shoulders and traps
    4 abs, calves, and forearms
    5 chest and tricepts
    6 rest, cardio if you need it
    7 rest
    You have a lot of overlap and doing the exercises at 80-90% of your max..it works better than hammering yourself 3 times a week with dumb volume.
    Don’t know what the fuck anyone is talking about anymore calling it “brosplit”

  • Id proly give this a try since I grow tired Upper Lowers. Although idk about Only having a leg day once, and doing close Grip bench right after chest day

  • Monday Chest, Lat, Legs (Medium weight 70% max weight 8 Sets 8 Reps)
    Tuesday Abs, Lower back
    Wed Chest, Lat, Biceps, Triceps
    (Light 50% Max weight 5 Sets of 12)
    Thursday Abs Lower back
    Friday Chest Lat Legs
    (Heavy 90%100% max weight 6 sets of 6)
    saturday Abs Lower back
    Sunday Shoulders/Traps
    Medium weight Strict perfect form high reps 13-16

  • I’m 47 and find a 5 day split awesome. For one being a single parent with 3 kids, my workouts need to be short, and second I workout out at home. Luckily I have a garage where I do all the basic bodybuilding movements, I don’t have the time to travel to a gym. I was doing a 4 day split for a year then switched to 5. I like the fact that I only have one body part (except arm day) to work on, but I give it more intensity.

  • Love you mark but dumb ass title you know splits are damn independent for everyone. The best “split ” might not work on someone I say the best split is listen to your body

  • Great advice. ‘The best program is the one you enjoy!’
    So I love doing shoulders but I frigging hate legs. But I do them all the same even though I have to drag myself to the gym. I’ve done shoulders and legs same day but quit because I was always told do legs alone. So now fuck it. Shoulders and legs. That at least will make the journey to the gym at 5am a little easier. Good advice. Whatever works for you!!!

  • What’s interesting is some of the older bodybuilding routines I found had people doing every body part at least twice a week. I thought it was really odd because all I knew of was the” Bro split:, but the splits had someone do back and chest on Monday, legs on Tuesday, shoulders and arms on Wednesday, take a day off and then start back and chest on Friday, legs on Saturday and so on. After going through quite a few interviews found that that’s how a lot of bodybuilders used to work out back in the day, hitting every body part several times a week

  • I only have 45 minutes per day, 5 days a week to workout, would this be fine?:

    Monday: push
    Tuesday: pull
    Wednesday: legs
    Thursday: push
    Friday: pull
    Saturday & Sunday: rest

  • is working out one muscle only once a week enough though.. i did chest only on Mondays last month and my strength in bench press decreased each week. PLEASE ANSWERRRRR

  • Awesome video bud! Just what I was looking for. Quick question, can you take this 5 day split a step further and fill me in on how many exercises you do for each muscle group followed how many sets and reps. I certainly appreciate the advice. Looking forward to hearing back from you. Much appreciated!!

  • I train each body part once a week. Monday’s Chest Biceps abs. Wednesdays Shoulders and legs Fridays Back Triceps and Abs. I find blasting each body part once a week and resting more than training as muscle growth doesn’t happen in the gym it happens when resting. That’s my theory anyway.

  • Hi, I just wanna ask day 4 is repeated to day 1, doses that’s include exercises?? Can we repeat the same muscle group twice but in the difference exercises?

  • What about your traps and lats? When people say back do they generally also mean lats or are these like smaller muscle groups that dont get a lot of attention

  • I had to pair shoulders and legs to give muscle groups 3 days rest before hitting them again:

    Day1-Chest and Back
    Day2Legs first then shoulders
    Day3Biceps and Triceps
    Day5Chest and Back
    Day6Legs and Shoulders
    Day7Biceps and Triceps

    Works best for me at age 43. I focus hard on chest and back days to incorporate as little biceps/triceps involvement as possible. You end up alternating between one day of rest and two days of rest every other week. Allows me to stay intense knowing I only have to go hard for 3 days before getting a break. Abs and cardio every day except rest days. My rest days are now COMPLETE REST days with nothing more than a light walk.

    Cardio is high intensity 3 days a week for 20 minutes topps. Low intensity for 40 min the other 3 days, making sure that one of those low intensity days in on leg day.

    Supps are whey protein to fill in gaps, not to live off of. I go basic pure isolate and add my own carbs as needed. 2 egg yolks a day topps. MCT oil, Apple cider vinegar. Post workout meal always contains my one sugar spike to go with whatever protein. (Milk, Dates, raisins, etc.) If I eat anything with added sugar that is the only time.

    I like it because at my age it allows me to stay intense but recover all muscle groups properly. It also allows me to hit all the different exercises over the two workouts that you normally couldn’t cram into one session. It’s just enough to still make progress, just shy of enough to experience burnout or wasting.

  • Hi Damien. Please can you help? I’ve been trying a 3 day split.. and it worked for a while however I have now started to crash. How do get in to one session chest and shoulders or should these be trained different times in the day? Thanks Paul UK

  • “Intentional deception for commercial gain” That holds true for 99.99% of the YouTube fitness channels. I do believe Scooby is one of the few exceptions to that.

  • Hello there, I want to know if Custokebon Secrets, will really work for me? I see many people keep on speaking about this popular weight loss secrets.

  • I’m a fan of the 5day split with no breaks myself and feel strongly that it’s the best, at least for me. As far as rest days, I just check my bp every morning and if it’s ever elevated; that day is a rest day.