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Muscle and Cardio - 5 Day Split Routine
- Chest & Biceps + Cardio
- Legs & Core + Cardio
- Cardio Day
- Shoulders & Triceps + Cardio
- Back + Cardio
Note - You are going to be doing pyramid sets, I find this is the best way to build muscle.
Pyramid sets are: as the weight increases the amount of reps decreases.
Example:
- 15 reps @ 10kg
- 10 reps @ 15kg
- 5 reps @15kg
Day 1 - Chest & Biceps + Cardio
Chest
Bench Press - 5 sets
- Warm up set of 20 reps - light weight
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 8 reps - heavy weight
- 12 reps - medium weight
Incline Dumbell Bench Press - 4 sets
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 8 reps - heavy weight
- 12 reps - medium weight
Pec Deck - 4 sets
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 8 reps - heavy weight
- 12 reps - medium weight
Incline Bench Press / Incline Bench - Smith
- 3 x 20 reps - light / medium weight
Biceps
Alternate Seated Curl - 4 sets
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 8 reps - heavy weight
- 12 reps - medium weight
Standing EZ Curl - 5 sets (pick a weight you can perform 12 reps with)
- 10 reps - rest for 10 sec
- 8 reps - rest for 8 sec
- 6 reps - rest for 6 sec
- 4 reps - rest for 4 sec
- 2 reps - rest for 1 minute
Cardio
Bike - 10 minutes
- Increase resistance level every 2 minutes
Day 2 - Legs & Core + Cardio
Legs
Bike - 5 minutes (light warm up)
45º Leg Press (Sled) - 6 sets
- Warm up set of 20 reps - light weight
- 15 reps - medium weight
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 8 reps - heavy weight
- 12 reps - medium weight
Squats - 4 sets
- 15 reps - medium weight
- 12 reps - medium / heavy weight
- 10 reps - heavy weight
- 12 reps - medium weight
*Hack Squat (Sled) - 4 sets (Alternative to squats if you have a weak core or back complaint)
- 15 reps - light / medium weight
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 12 reps - medium weight
Leg Extension - 4 sets
- 15 reps - medium weight
- 12 reps - medium / heavy weight
- 10 reps - heavy weight
- 12 reps - medium weight
Lying Leg Curl - 4 sets
- 15 reps - medium weight
- 12 reps - medium / heavy weight
- 10 reps - heavy weight
- 12 reps - medium weight
Seated Calf Raise / Standing Calf Raise - 6 sets
- 20 reps - light weight
- 15 reps - medium weight
- 12 reps - medium / heavy weight
- 10 reps - heavy weight
- 15 reps - medium weight
- 20 reps - light weight
Core
Cable Ab Crunch - 4 sets
- 15 reps - light / medium weight
- 15 reps - light / medium weight
- 15 reps - light / medium weight
- 15 reps - light / medium weight
Crunch - 3 sets
- 20 reps
- 20 reps
- 20 reps
Trunk Twist (Digger) - 2 sets
- 15 reps - light weight
- 15 reps - light weight
Trunk Twist (Chopper) - 2 sets
- 15 reps - light weight
- 15 reps - light weight
*Knees-To-Chest on Side - 3 sets (Alternative to trunk twists if you have a weak core or back complaint)
- 20 reps
- 20 reps
- 20 reps
*Alternate Sit-up - 3 sets (Alternative to trunk twists if you have a weak core or back complaint)
- 10 - 12 reps
- 10 - 12 reps
- 10 - 12 reps
Back Extension - 3 sets
- 20 reps
- 20 reps
- 20 reps
Cardio
Stepper - 10 minutes (use bike if stepper is unavailable)
- Moderate pace
Day 3 - Cardio Day
Bike - 5 minutes (light warm up)
Cross-Trainer - 10 minutes
- Increase resistance level every 2 minutes
Treadmill - 10 minutes
- If available - increase the incline every 2 minutes
Rower - 10 minutes
- For the last 20 seconds of each minute increase your rpm as much as possible
Bike - 10 minutes
- For the last 20 seconds of each minute increase your rpm as much as possible
Bike - 5 minutes (light cool down)
*Stepper - 10 minutes
- Alternate exercises on different routines to remove the monotony of doing the same workout each time round. Substitute the stepper for the treadmill or rower each week
Note - As an alternative to a time limit, set your self a distance and record the time taken to complete the distance. You can measure your performance and monitor your development. (e.g. rather than running for 10 minutes, run for 2 miles and record your time taken).
Note - Here is an alternative to increasing the resistance every 2 minutes (works for bike and cross-trainer):
- Warm up - 2 minutes at a normal pace
- 10 seconds at a normal pace (e.g. 60 rpm)
- 20 seconds at a fast pace (e.g. 120 rpm)
- Repeat for 6 minutes
- Cool down - 2 minutes at a normal pace
- Total workout time = 10 minutes
Note - Use the bike as a warm up and cool down tool as it requires no balance and has no impact through the joints, therefore is most efficient at effectively preparing you for the workout ahead.
Day 4 - Shoulders & Triceps + Cardio
Shoulders
Dumbell Rear Fly - 4 sets
- 15 reps - light weight
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 12 reps - medium weight
Lateral Raise - 5 sets
- 15 reps - light weight
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 8 reps - heavy weight
- 12 reps - medium weight
Dumbell Shoulder Press - 4 sets
- 15 reps - light weight
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 12 reps - medium weight
Dumbell Shrug - 4 sets
- 20 reps - medium weight
- 20 reps - medium / heavy weight
- 20 reps - medium / heavy weight
- 20 reps - medium weight
Barbell Front Raise - 4 sets
- 15 reps - light weight
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 12 reps - medium weight
Triceps
Tricep Push Down - Rope - Close Grip - 4 sets
- 15 reps - light weight
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 12 reps - medium weight
Skull Crusher - 4 sets
- 15 reps - light weight
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 12 reps - medium weight
Cardio
Cross-Trainer / Bike - 15 minutes
- Moderate pace (e.g. 80 rpm)
Day 5 - Back + Cardio
Back
Lat Pull Down - 5 sets
- 15 reps - light weight
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 8 reps - heavy weight
- 12 reps - medium weight
Close Grip Seated Row - 5 sets
- 15 reps - light weight
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 8 reps - heavy weight
- 12 reps - medium weight
Standing Single Arm Row - 5 sets
- 15 reps - light weight
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 8 reps - heavy weight
- 12 reps - medium weight
Close Grip Lat Pull Down - 5 sets
- 15 reps - light weight
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 8 reps - heavy weight
- 12 reps - medium weight
Back Extension - 3 sets
- 20 reps
- 20 reps
- 20 reps
Back Extension - Frame - 3 sets
- 12 - 15 reps
- 12 - 15 reps
- 12 - 15 reps
Cardio
Rower - 10 minutes
- Moderate pace
Additional Information
You don’t have to do the routine on consecutive days. Take a rest day when your body demands it, but try not to have two consecutive rest days.
The routine is intended for someone with an intermediate fitness level.
If you are unsure of your fitness adjust the resistance, reps and times accordingly.
If you have any questions, please use the comment form below or post a thread on the forums.
Was just wondering why you haven’t included deadlifts in this program?
Comment by Andy — September 24, 2007 @ 10:27 am
I’ve been looking for a good routine to start with, thanks for posting.
Comment by Don — September 25, 2007 @ 4:44 pm
I just started this workout today. I really like the way you split it and the cardio.
Do you recommend Mon - Friday? Or should I take a day off during the weekday and include the weekend?
Comment by Sam — October 9, 2007 @ 12:59 am
Hi Sam, personally if I were following this routine I would train Monday and Tuesday, rest on Wednesday, train Thursday and Friday, rest Saturday and start the routine over again on Sunday. Its different for everyone, many people like to take the weekend off completely and for them I would recommend training Monday to Friday, resting for the weekend and starting again on Monday. It’s a personal choice so do which suits you best. Hope this helped.
Comment by Phil — October 13, 2007 @ 2:52 am
How much rest are we suppose to take between each set ?
Comment by Hamza — October 31, 2007 @ 5:30 am
There is no specific rest time between sets. Do the next set when you are ready. 2 minutes would be the maximum rest time in my opinion.
Comment by Phil — November 5, 2007 @ 12:17 pm
What about warm up before starting the any kind of exercise ? I’m sort of a starter and still learning about body building
Comment by Hamza — November 6, 2007 @ 10:42 am
The type of warm up you do is up to you and should be relative to the workout ahead. Most people (myself included) just do a few light sets of the exercise before starting the strict sets. i.e. you are about to train your chest and will start with bench press, so put a very light weight on the bar (maybe even just the bar) and do a set of 15 reps, then add a small amount and do another 15 reps. Providing your next set is not going to be your maximum lift you should be ok.
If you are not comfortable with that you can always do 5 minutes on the bike or rower to get your heart rate up.
Comment by Phil — November 6, 2007 @ 2:44 pm
Just a small question, when you say the following:
Dumbell Rear Fly - 4 sets
* 15 reps - light weight
* 12 reps - medium weight
* 10 reps - medium / heavy weight
* 12 reps - medium weight
Do you mean to repeat this 15,12,10,12 reps pattern 4 times or 4 sets means just doing 15,12,10,12 reps sequence once with respective weights ?
Comment by Hamza — November 10, 2007 @ 6:03 pm
Hi Hamza,
The 4 different rep exercises are the 4 sets.
So you follow the sequence once with the appropriate weight.
Comment by Phil — November 10, 2007 @ 6:40 pm
Thanks Phil,
Shouldn’t the following then be 5 sets rather then 3 ? I think its a typo.
Standing EZ Curl - 3 sets (pick a weight you can perform 12 reps with)
* 10 reps - rest for 10 sec
* 8 reps - rest for 8 sec
* 6 reps - rest for 6 sec
* 4 reps - rest for 4 sec
* 2 reps - rest for 1 minute
Comment by Hamza — November 13, 2007 @ 4:43 am
Thanks for pointing that out, just a typing error, fixed it now.
Comment by Phil — November 13, 2007 @ 3:48 pm
hey Thanks for the 5 day split routine, is simple and effective for what I need.
Comment by Al — July 15, 2008 @ 10:28 pm
Thanks for the complement, it’s always appreciated.
If you have any further questions or comments please post in the forums - more eyes will see it and more people will offer guidance.
Comment by Phil — August 19, 2008 @ 8:36 pm
Really good looking routine. Thanks for posting
Comment by Calum Courtney — February 18, 2009 @ 11:18 pm
Really good looking routine .
Is it possible if we change the muscle exercise .
Let us say that we keep on the routine for 3 time (15 days ) then we change the muscle exercise .
Comment by ray — April 20, 2009 @ 10:08 pm
Hi Ray,
The routine is intended as a guide and if you want to change it then be my guest.
If you have any more questions pleas post in the forums, site posts are checked monthly whereas forums are checked daily.
Comment by Phil — May 6, 2009 @ 9:08 pm