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Training at Home - 5 Day Split Routine
- Chest & Biceps
- Legs & Core
- Cardio
- Shoulder & Triceps
- Back
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
Chest
Press-Ups - 4 sets
- Warm up set of 20 reps
- 30 reps
- 30 reps
- 30 reps
Wide grip Press-Up - 4 sets
- 30 reps
- 30 reps
- 30 reps
- 30 reps
Press-Up on medicine ball (hard) - 4 sets (if you don’t have a medicine ball you can use a football, small sturdy box or any other similar sized object that can take your weight)
- 30 reps
- 30 reps
- 30 reps
- 30 reps
Biceps
Barbell Curl - 4 sets
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 8 reps - heavy weight
- 12 reps - medium weight
Concentration curl - 4 sets (if you don’t have a bench to sit on use a chair, couch or bed or do the standing concentration curl)
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 8 reps - heavy weight
- 12 reps - medium weight
Day 2 - Legs & Core
Legs
Squats - 5 sets (for these you can use either a bar or a set of dumbbells)
- Warm up set of 20 reps - no weight
- 20 reps - medium weight
- 15 reps - medium / heavy weight
- 10 reps - heavy weight
- 20 reps - medium weight
Dumbbell lunges - 5 sets (1 lunges = 1 rep on each leg)
- 20 reps - medium weight
- 15 reps - medium / heavy weight
- 10 reps - heavy weight
- 20 reps - medium weight
- 40 reps - no weight
Calf Raise - 5 sets (do these with dumbbells if possible, use a raised block if available to add more leverage)
- 30 reps - no weight
- 20 reps - medium weight
- 20 reps - heavy weight
- 20 reps - medium weight
- 30 reps - no weight
Core
Crunches - 3 sets
- 30 reps
- 30 reps
- 30 reps
Sit-ups - 3 sets
- 30 reps
- 30 reps
- 30 reps
Knees to Chest - 3 sets
- 30 reps
- 30 reps
- 30 reps
Back Extension - 3 sets
- 20 reps
- 20 reps
- 20 reps
Day 3 - Cardio
Running
Plot a course you can run. Measure the distance by driving it in your car or bike. You should be looking to do at least 2-3 miles depending on your fitness.
If you will be running mainly during the evening make sure the route is well lit.
Record the time taken to run the distance and gradually try to reduce the time taken.
Skipping
- 2 sets of 10 minutes each (skip for longer depending on your fitness)
Day 4 - Shoulders & Triceps
Shoulders
Dumbell Rear Fly - 4 sets (if you don’t have a bench use a chair, couch or bed)
- 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 (if you don’t have a bench use a chair, couch or bed)
- 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
Skull Crusher - 4 sets (can be done lying on the floor)
- 15 reps - light weight
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 12 reps - medium weight
Standing Kick Back - 4 sets
- 15 reps - light weight
- 12 reps - medium weight
- 10 reps - medium / heavy weight
- 12 reps - medium weight
Day 5 - Back
Back
Barbell Bent over Row - 5 Sets
- 20 reps - light weight
- 15 reps - medium weight
- 12 reps - medium / heavy weight
- 10 reps - heavy weight
- 15 reps - medium weight
T-Bar Row (Corner) - 5 Sets
- 20 reps - light weight
- 15 reps - medium weight
- 12 reps - medium / heavy weight
- 10 reps - heavy weight
- 15 reps - medium weight
Dumbell Single Arm Row - 4 Sets
- 20 reps - light weight
- 15 reps - medium weight
- 10 reps - medium / heavy weight
- 15 reps - medium weight
Standing Dumbell Row (Palm Down) - 4 sets
- 20 reps - light weight
- 15 reps - medium weight
- 10 reps - medium / heavy weight
- 15 reps - medium weight
Back Extension - 3 sets
- 20 reps
- 20 reps
- 20 reps
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 post a thread on the forums.
what can you use instead of barbells and dumbells if anything.
thanks
Comment by hector lighton — March 31, 2007 @ 4:41 pm
I don’t have a barbell, should I just skip the exercises which include barbells?
Comment by david tveit — July 21, 2008 @ 9:19 pm
Hi David, really sorry for the late reply.
If you don’t have a barbell, simply use a set of dumbells instead.
If you have any further questions please post in the forums - more eyes will see it and more people will offer guidance.
Comment by Phil — August 19, 2008 @ 8:15 pm
Hi,
I was wondering if the exercises had to be done in order?
Or can I work shoulders and back on say a Thursday, and then Cardio on a Friday instead of the other way round?
Comment by Steph — October 9, 2008 @ 4:28 pm
Hi,
When u say 5 day do u mean
Monday - Day 1
…..
….
Friday - Day 5
and then
Saturday - Day 1
or i have to wait till monday to start as day 1 again?
Comment by bobby — October 29, 2008 @ 9:26 pm
Hi Steph,
The order of the workout can be changed to suit you.
I structured the workout in the above order so that the muscle groups would have an adequate rest period before being trained again.
Comment by Phil — November 2, 2008 @ 12:57 am
Hi Bobby,
The workout days are not tied to particular days of the week.
If you wanted you can start day 1 on a Monday, train for 5 days in a row the start the day 1 routine again on the Saturday.
You could do day 1 and 2, take a rest on Wednesday then continue with day 3 on Thursday.
Do what suits you best.
Comment by Phil — November 2, 2008 @ 1:01 am
Hey,
It’s me again.
I heard from people that when you train a particular muscle you have to train the same muscle again in max of 48 hours period… because 48 hours after the training it will shrink back again. Is this true? Because in this 5-day split programme the muscle for e.g. biceps stay with no exercise for a lot more than 48 hours…?
Comment by Bobby — November 9, 2008 @ 7:31 pm
Very good site indeed.
Wanted to ask you about this program… lets say Chest training… You mentioned 3 type of workouts…or are they ment to be done ? or we choose only 1 that suits us best? Thank you for your time, i hope you understand my question and sorry for english, i tried my best :p
Comment by nadrog — November 9, 2008 @ 9:16 pm
Hey,
Is this this programme a Resistant Training one or Endurance training?…. Im still getting confused with these.
Comment by Bobby — November 10, 2008 @ 7:27 pm
Hi Bobby,
The routine is for resistance training, aiming mainly for tone and definition.
Since the routine is designed for training at home it assumes you have little equipment and therefore would not be able to increase the weight so far.
Comment by Phil — November 10, 2008 @ 8:29 pm
Hi Bobby,
I’ve not heard that about the 48 hours thing.
For the most part it takes at least 48 hours for your muscles to recover from the workout.
Bodybuilders around the world follow a split routine where each muscle is trained once every 4-5 days and they manage to stay pretty big.
Comment by Phil — November 10, 2008 @ 8:32 pm
Hi Nadrog,
For the chest routine you are supposed to do each of the exercises. This is to make sure the muscles get a proper workout.
Comment by Phil — November 10, 2008 @ 8:35 pm
Hi everyone,
If you have any questions about our articles please post your comments in the forums and link to the article.
Site posts are rarely checked whereas we use the forums everyday.
Cheers, Phil
Comment by Phil — November 10, 2008 @ 8:37 pm
Hi, do you gain much muscles from this training program if you eat properly?
Comment by Ari — January 14, 2009 @ 2:04 pm
I was just wonderin if I could shrink the routine in 3 days and have 2 days rest, say for example do day 1 and 2 together, then do cardio, then do day 3 and 4 and rest for 2 days?
How would that affect the results I see?
Comment by Alex Bravo — March 4, 2009 @ 4:34 pm
Hi Ari,
If your diet is in order then you should see substantial muscle gains from this routine - provided you work hard in the workout.
Comment by Phil — March 30, 2009 @ 4:37 pm
To All,
Please post comments and questions in the forums.
Site posts are rarely checked whereas forums posts are viewed daily.
Comment by Phil — March 30, 2009 @ 4:38 pm
Hi Alex,
You could condense the workout but you run the risk of over training.
Basically by doing so much in each session the exercises done towards the end of the workout will become ‘half-arsed’
Comment by Phil — March 30, 2009 @ 5:09 pm