Articles » Exercise » Split Routines » Neal’s 5 Day Split

Day 1 - Chest and Triceps

Day 2 - Hamstrings and Calves

Day 3 - Back and Biceps

Day 4 - Shoulders and Abs

Day 5 - Quads and Calves

In this 5 day split you will notice there are more exercises per muscle group. This allows the person to train more intensly in each workout. Training times should not be much longer than 1 hour 30 minutes.

When planning your own routine make it specific to your goals and remember to cover all areas of your body.

You can set a specific day for each workout, e.g. Monday - Chest and Triceps. Or you can start the routine on say Monday and the proceed taking a rest day when your body demands it.

I do it this way.

I will train no more than three times in a row before having a day off so long as I keep to the routine and stay in order.