5 Day Bodybuilding Split
A body part focused split with dedicated sessions for detailed development and higher weekly volume.
Goal
Build Muscle • Improve Physique • Muscle Definition
Difficulty
Intermediate
Program length
8 Weeks
Training days
5 Days Per Week
Workout duration
60–75 Minutes
Equipment
Full Gym
Who Is This Program For?
This program is ideal for intermediate lifters who can consistently train five days per week and want to maximize muscle growth by giving each muscle group dedicated attention.
It is perfect for those whose primary goal is improving physique, symmetry and muscular development.
Why This Program Works
01
High training volume for each muscle group.
02
Allows maximum focus on individual muscles.
03
Excellent balance of compound and isolation exercises.
04
Plenty of recovery before training the same muscle group again.
05
One of the most popular bodybuilding workout splits.
Weekly Schedule
Monday
Chest
Tuesday
Back
Wednesday
Legs
Thursday
Shoulders
Friday
Arms
Saturday
Rest
Sunday
Rest
Chest
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 6–8 | 2 min |
| Incline Dumbbell Press | 3 | 8–10 | 90 sec |
| Machine Chest Press | 3 | 10–12 | 90 sec |
| Pec Deck Fly | 3 | 12–15 | 60 sec |
| Cable Chest Fly | 2 | 12–15 | 60 sec |
Back
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 3 | 5 | 3 min |
| Lat Pulldown | 3 | 8–10 | 90 sec |
| Chest Supported Row | 3 | 8–10 | 90 sec |
| Seated Cable Row | 3 | 10–12 | 90 sec |
| Straight Arm Pulldown | 2 | 12–15 | 60 sec |
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 4 | 6–8 | 2–3 min |
| Romanian Deadlift | 3 | 8–10 | 2 min |
| Leg Press | 3 | 10–12 | 90 sec |
| Leg Extension | 3 | 12–15 | 60 sec |
| Seated Leg Curl | 3 | 12–15 | 60 sec |
| Standing Calf Raise | 4 | 12–15 | 60 sec |
Shoulders
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Seated Dumbbell Shoulder Press | 4 | 8–10 | 90 sec |
| Dumbbell Lateral Raise | 3 | 12–15 | 60 sec |
| Face Pull | 3 | 12–15 | 60 sec |
| Rear Delt Fly | 3 | 12–15 | 60 sec |
| Dumbbell Shrugs | 3 | 10–12 | 60 sec |
Arms
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Close Grip Bench Press | 3 | 8–10 | 90 sec |
| Cable Triceps Pushdown | 3 | 10–12 | 60 sec |
| Overhead Rope Extension | 3 | 12–15 | 60 sec |
| EZ Bar Curl | 3 | 8–10 | 60 sec |
| Incline Dumbbell Curl | 3 | 10–12 | 60 sec |
| Hammer Curl | 2 | 12–15 | 60 sec |