Divide Your Workouts Into 5 Days For More Muscle Gains

To get the most out of any exercise program, it must be well-designed. This necessity is what gave rise to the workout split. However, there are so many workout splits to choose from that it is easy to become confused. The 5-day workout split has been found to be the most effective in terms of muscle and strength building of all workout splits. It is a traditional workout schedule in which you exercise five days per week. Join us as we investigate this workout split and assess some of the best exercises to incorporate into the best 5-day workout plan for muscle gains.

First, What Exactly Is A Split Workout?

Before you choose the workouts for your split training, you should first understand what such a program entails. A split workout is a plan that targets specific body areas by dividing it into different body parts for different days. For example, you could work on your legs on day one, your chest on day two, your core on day three, and so on. In a 5-day split workout, you target different body muscles on each of the five days.

Check Out These Benefits Of Choosing A Split Workout Program

Split workouts have become popular, particularly among bodybuilders, due to their numerous advantages. Evidence suggests that split exercises can help you in the following ways:

Increased Muscle Gain

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Split training increases muscle mass and size by putting each body muscle under strain. The strain and fatigue that these muscles endure allow them to fully develop.

Increased Intensity

Split workouts are ideal for increasing the intensity of a workout in a specific body area. Intensively targeting one or two muscle groups for a day with more sets and heavier weights contributes to increased muscle gains. This could explain why they’ve become popular among bodybuilders.

Increased Toning

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Split training also tones your entire body, allowing you to develop a specific physique based on your exercise areas. The majority of evidence suggests that it is effective in toning your muscles to achieve a masculine physique.

Weight Loss

Split workouts can also help with fat loss. Remember that having more lean muscle will cause you to burn more calories. However, when compared to a full-body workout for weight loss, the results may be less impressive.

Check Out The tips On How To Craft The Best 5-day Split Workout Program

To attain the best results, you need to work with the best split workout. It would help if you took your time developing your 5-day split routine for muscle gain before diving into the program. Here are some factors to consider when setting up your routine due to their integral role in attaining your goals.

Training experience

The correct exercises differ depending on your training experience or fitness level. Choose activities or variations that suit your fitness level to minimize injury risk.


It is a no-brainer that you need to set your fitness goals before crafting your workout plan. Remember that they dictate the exercises you pick.


You need to develop a workout plan that you can build into your daily routine. For this to happen, you must have a balanced routine. So check your availability and schedule the plan to ease into the fitness program.

Recovery time

It is natural to start any regime with frenzied zeal. Perhaps the thought is that the more you exercise, the faster you see the results. But unfortunately, that is commonly not the case. If you work out too long or intensely without rest days, your muscles and joints may become sore or injured. So, account for rest days to give your muscles enough time to recover, repair, and grow.

See the best 5-day split workout to get you ripped in no time

In an ongoing effort to help you get the masculine physique you’ve always wanted, BetterMe has compiled the classic moves to get you ripped. However, do note that it’s important to get your doctor’s and trainer’s green light before changing your exercise program. Once you do, feel free to go through this split workout for muscle gains with your trainer. Here’s the super-dope 5-day split workout program.

Day 1: Chest + (Light) Triceps
Day 2: Back + (Light) Biceps
Day 3: Core + Forearms + Calves + Cardio
Day 4: Shoulders + (Heavy) Triceps
Day 5: Legs + (Heavy) Biceps
Day 6: Rest (Light core workout as an option)

Some people may opt to perform some light core workout or cardio on day six when they’re supposed to be resting. Be sure to talk to your trainer before making such a decision.

Check Out These Effective And Simple 5-day Split Workout Exercises

The exercises compiled for each day are thought to be the most effective in toning the identified muscle group. Talk to your trainer about adjusting the exercise variations, reps, and sets to your fitness level. So, without further ado, here are the daily exercises.

Day 1

Incline Dumbbell Press: 8–10 reps (4 Sets)
Flat Bench Press: 8–10 reps (4 Sets)
Decline Dumbbell Flyes: 8–12 reps (3 sets)
Triceps Pushdown – V-Bar Attachment: 9–12 reps (3 Sets)
Skull Crushers: 9–12 reps (3 Sets)
Decline Bench Press: 8–10 reps each (3 Sets)

Day 2

Deadlift: 8–10 reps (2 sets)
Seated Cable Rows: 8–10 reps (2 sets)
Front Lat Pulldown: 8–10 reps (2 sets)
Bent-Over Barbell Rows: 8–10 reps (2 sets)
Barbell Curl (EZ-bar): 3 sets (8–10 reps)
Hammer Curls: 8–12 reps (3 sets)
Concentration Curls: 8–12 reps (3 sets) 
Straight-Arm Pulldown: 8–10 reps (2 sets)

Day 3

25 minutes of cardio before or after your workout
Hanging Leg Raise: 10–12 reps (3 sets)
Crunches: 10–12 reps (3 sets)
Seated Calf Raise: 8–15 reps 3 (sets)
Seated Russian Twist: 12–15 reps on each side
Planks: 3 sets maximum hold
Bicycle Crunches: 15–20 reps
Smith Machine Calf Raise: 8–15 reps (3 sets)
Palms-Up Barbell Wrist Curl: maximum reps for 3 sets. Begin with the bar, and add 2.5 or 5 lbs after each set.
Palm Down Barbell Wrist Curls Over Bench: maximum reps for 3 sets. Begin with the bar, and add 2.5 or 5 lbs after each set.

Day 4

Military Press: 8–10 reps (4 sets)
Seated Dumbbell Press: 8–10 reps (4 sets)
Dips: 8–10 reps (4 sets)
Standing Dumbbell Triceps Extension: 8–12 reps (4 sets)
Side Lateral Raise: 8–12 reps (4 sets)
Reverse Flyes: 8–12 reps (4 sets)
Front Lateral Raise: 8–12 reps (4 sets)
Shrugs: 8–10 reps (3 sets)
Triceps Pushdown-Rope Attachment: 8–12 reps (4 sets)

Day 5

Leg Press: 8–10 reps (3 sets)
Squats: 6–8 reps (4 sets)
Wide-Grip Standing Barbell Curl: 8–12 reps (4 sets)
Spider Curl: 8–10 reps (4 sets)
Lying Leg Curls: 8–12 reps (3 sets)
Smith Machine Calf Raise: 8–12 reps (4 sets)
Machine Bicep Curl: 8–12 reps (3 sets)
Leg Extensions: 8–12 reps (3 sets). (Skip if you have leg complications).

So, How Do You Get Started?

Of course, you need to first consult your doctor and trainer before starting any new fitness challenge. Recommends the following:

Learning the correct form of each move to prevent or minimize injury risk.
Focusing on progressive overload to avoid a plateau and optimize muscle gains.
Following a muscle-building diet plan consisting of healthy foods like proteins that are vital for muscle growth.

A Final Word

Split training is one of the most effective methods of increasing muscle mass and strength because it involves the continuous exercise of a specific body muscle. The best 5-day workout in a split program should focus on five different muscle groups for five days. It should also include exercises appropriate for your fitness level and a diet plan for muscle building. Consult your doctor, trainer, and dietitian before implementing new dietary or workout changes.

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Featured image: Viktor_Gladkov | iStock