When it comes to splitting a 5-day workout, there are several factors to consider, such as your fitness goals, current fitness level, and personal preferences. Generally, a well-rounded split should target different muscle groups and incorporate both strength and hypertrophy training. Here’s a detailed breakdown of how you can split your workouts over 5 days:
Day 1: Upper Body – Strength
On the first day, focus on exercises that target the upper body, emphasizing strength development. This could include compound movements like bench press, overhead press, rows, and pull-ups. Aim for lower rep ranges (around 4-6 reps) with heavier weights to build strength. Supplement these exercises with isolation movements like bicep curls and tricep extensions.
Day 2: Lower Body – Strength
The second day should be dedicated to lower body strength training. Squats, deadlifts, lunges, and hamstring curls can be great exercises to include in your routine. Again, focus on lower rep ranges and heavier weights to stimulate strength gains. Don’t forget to incorporate exercises for your calves, such as calf raises, to maintain balanced lower body development.
Day 3: Chest, Shoulders, and Triceps – Hypertrophy
On the third day, shift your focus to hypertrophy training for your chest, shoulders, and triceps. This can involve exercises like incline bench press, dumbbell flyes, shoulder presses, lateral raises, and tricep dips. Increase the rep ranges to around 8-12 reps and aim for moderate weights to stimulate muscle growth. Remember to vary the angles and grips to target different muscle fibers.
Day 4: Back and Biceps – Hypertrophy
The fourth day should be dedicated to hypertrophy training for your back and biceps. Incorporate exercises like pull-ups, bent-over rows, lat pulldowns, and barbell curls. Again, aim for 8-12 reps with moderate weights to promote muscle growth. It’s important to maintain proper form and engage your back muscles effectively during these exercises.
Day 5: Legs and Calves – Hypertrophy
On the fifth and final day of your split, focus on hypertrophy training for your legs and calves. Include exercises like leg press, leg extensions, hamstring curls, calf raises, and walking lunges. Aim for higher rep ranges (10-15 reps) with moderate weights to target muscle growth. Don’t forget to incorporate unilateral exercises to address any muscle imbalances.
Remember, this is just one example of how you can split your workouts over 5 days. It’s important to listen to your body, adjust the exercises and rep ranges based on your individual needs, and incorporate rest days to allow for proper recovery. Additionally, regularly reassess your progress and make necessary adjustments to keep challenging yourself and continue seeing results.