5 Day Bodybuilding Split Routine…
This month we’re going to follow an Advanced 5 Day Bodybuilding Split Routine. You’ll be hitting the gym from Monday to Friday and taking the weekends off to rest and recover.
In order to follow this program you should have at least 1 year of solid weight training experience under your belt. If you have been training for less than 1 year, I’d recommend starting with the 3 Day Bodybuilding Split Routine instead.
With the 5 Day Bodybuilding Split, you’ll be working 1 major muscle group per day so that you’ll cover your entire body over the course of a week.
Here is the 5 Day Bodybuilding Workout Split:
Monday – Shoulders
Tuesday – Arms
Wednesday – Legs
Thursday – Back
Friday – Chest
Saturday – Rest
Sunday – Rest
*Note:
If for some reason your schedule doesn’t allow for a Monday to Friday training split, you can move the workouts around to fit your schedule. Just make sure to follow the workouts in the order that they are posted above and that you take 2 days of rest each week.
You’ll notice that we’ve saved “Chest Day” for the last day of the week. This is done on purpose to switch things up and provide some unique training stimulation. As you probably know, most workout programs start with Chest on Monday or Day 1. I really don’t know why this is, but for some weird reason 99% of all workout programs start with Chest… But not this one!
Where’s The Abs?
Another unique thing about this workout program is that you’re going to be working your abs every single day! At the end of your workout you’ll finish off with 1 abdominal exercise, and each day you’ll perform a different abdominal exercise to target all areas of your mid-section.
Pre-Workout Warm Up…
Before hitting the weight room floor, start with a proper warm up routine as outlined in the Total Fitness Bodybuilding Pre-Workout Warm Up Routine.
Warm Up Sets…
Before lifting heavy weight in any exercise you need to perform progressively heavier warm up sets. I recommend doing pyramid style warm up sets in this fashion:
Warm up set 1 – start with approx. 50% of your top working weight.
Warm up set 2 – increase the weight to approx. 75% of your top working weight.
Then you can increase the weight so that you are lifting 100% of your top working weight for that particular exercise.
Now when I say “Your Top Working Weight” I Do NOT mean your 1 rep max or the most weight you can lift for a single rep. But rather I’m referring to the weight you are going to use for a heavy working set.
Here is an example using real numbers.
Let’s say you can bench press 100 pounds for 10 reps.
– First warm up set will be with 50 pounds for 10 reps
– Second warm up set will be with 75 pounds for 10 reps
– Then you can move to your top working weight with 100 pounds for 10 reps.
For some of the smaller isolation type exercises, like side lateral raises, you may only need to do 1 warm up set before going right to your top working weight. But for big heavy compound lifts, make sure to do at least 2 progressively heavier warm up sets and don’t hesitate to perform even more warm up sets if you feel you need them. It’s always better to error on the side of “warming up too much” than not warming up enough.
Post-Workout Stretching…
At the end of your workout after you finished all of your weight training exercises, take a few minutes to stretch out the muscle groups you just worked as outlined in the Total Fitness Bodybuilding Stretching Routine.
Click The Links Below To Download The Complete Workout Of The Month:
–>> 5 Day Bodybuilding Split Routine – PDF
–>> 5 Day Bodybuilding Split Routine Printable Workout Charts – PDF
If you have any questions or comments about this workout program,
please post them in the forum and we’ll chat there 🙂