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Day 1 - Legs
| Sets | Reps | |
|---|---|---|
| Squats / Leg Press | 5 | 8-12 |
| Leg Curl | 3 | 8-12 |
| Leg Extension | 3 | 8-12 |
| Calf Raises | 4 | 15-20 |
Day 2 - Shoulders
| Sets | Reps | |
|---|---|---|
| Dumbbell Press / Machine press | 4 | 8-10 |
| Lateral Raises | 4 | 8-10 |
| Upright Row | 4 | 8-10 |
| Shrugs | 4 | 12-15 |
Day 3 - Back
| Sets | Reps | |
|---|---|---|
| Lateral Pull Down | 4 | 8-10 |
| Seated Row | 4 | 8-10 |
| Close Grip Pull Down / Reverse Fly | 4 | 8-10 |
| Single Arm Row | 4 | 8-10 |
Day 4 - Chest
| Sets | Reps | |
|---|---|---|
| Bench-Press | 4 | 8-10 |
| Dumbbell Press / Incline Press | 4 | 8-10 |
| Dumbbell Fly | 4 | 8-10 |
| Cable Fly | 4 | 8-10 |
Day 5 - Arms and Leg Make Up
Arms - Biceps
| Sets | Reps | |
|---|---|---|
| Preacher Curl | 4 | 8-10 |
| Single Arm Concentration Curl | 4 | 8-10 |
Arms - Triceps
| Sets | Reps | |
|---|---|---|
| Skull Crushers | 4 | 8-10 |
| Cable Pull Down | 4 | 8-10 |
Legs
| Sets | Reps | |
| Squats / Leg Press | 5 | 10-12 |
Training and Rest Days
| Day | Muscle Group(s) |
|---|---|
| 1 | Legs |
| 2 | Shoulders |
| 3 | Rest |
| 4 | Back |
| 5 | Chest |
| 6 | Rest |
| 7 | Arms & Legs Make Up |
| 8 | Rest |
The five-day split is intended for an intermediate to advanced exerciser. If you are a beginner it is recommended that you first follow the three-day split routine for at least three rotations before advancing to the five day split.
The five-day split takes eight days to complete one rotation. Depending on your fitness level you may want to add a ninth day for additional rest.
You will notice that for some exercises alternatives have been given. This is to keep the routine from becoming stale.
For example, if on the first rotation while training back you do close grip pull downs. On the next rotation do reverse flys. A change of exercise will offer a different range on the muscles being exercised.
Also, if on day one when you train legs you do squats, on day 7 when you do your legs make up do leg press instead of squats again.
You can substitute your own exercises into the routine as long as they target the muscle group you are intending to train.
If you have your own split routines please submit them and we can put them up for everyone to see.
Whoah thanks, that’s pretty much exactly what I was looking for : number of sets, repetitions, rotation… If I may, I’d just like to know one other thing : what should be the rest time in-between sets ?
Thanks again, great site
Comment by Sam — September 20, 2006 @ 12:21 pm
Don’t feel obligated to work to a set time, do your next set when you are ready (that doesn’t mean do 1 set every 20 minutes).
The amount of time between sets is relative to the person exercising.
You should be looking at around 1-2 minutes, obviously if you are exhausted allow more time.
If you have any other questions please post on the forum as our team is happy to help.
Comment by Phil — September 20, 2006 @ 5:55 pm