The Best 5 Day Workout Split Routine (Bro Split)
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If you were to ask a series of bodybuilders and weight trainers which form of training program they preferred, many of them would tell you they prefer following the 5 day workout split. 5 day workout splits are incredibly popular. Yet unfortunately due to work, family, financial, and personal commitments, not all people can follow these programs in the gym.
If you happen to be fortunate enough to have the time to be able to train in this fashion, it could prove extremely beneficial. We all know how difficult it can be to add quality muscle mass to our frames, no matter how much we tweak our diets and step up our intensity in the gym.
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- Structure of the bro split
- Bro split chest exercises
- Bro split shoulder exercises
- Bro split leg exercises
- Bro split back exercises
- Bro split arm exercises
5 day gym workout schedule
When it comes to building muscle, most people tend to pair up two body parts per training session, which again is usually all down to a lack of free time.
Even if you enjoy training in this way but find that you’ve stalled and have hit a plateau, following a 5 day workout schedule could be exactly what you need to shock your body into some much-needed new muscle growth so that you can begin piling on the muscle and enjoying your time in the gym.
Here we’ll be taking a look at a few benefits of 5 day splits, things to consider before starting any new training program, and providing a sample program for you to try the next time you’re in the gym. So, without any further hesitation, let’s look at ways of getting you bigger and more muscular.
What is a 5 day workout split?
A 5 day workout schedule is a training program consisting of 5 days of workouts, with 2 days of rest, per week. On each day of the workout, you target a different muscle group with a variety of exercises.
The most common 5 day split is the bro split. This split sees you work chest, shoulders, legs, back and arms on different days of the week. Each day targets only one of the body areas. The goal of the bro split is to quickly build muscle mass.
There are other popular types of 5 day schedule, including the upper-lower push-pull-leg workout split. This split sees you work upper and lower body on the first two days, followed by a day each of push, pull and leg exercises.
Is a 5 day workout split suitable for beginners?
No, a 5 day workout split is not a suitable fitness plan for beginners. This split is best suited to experienced gym-goers and professionals, who have been training for at least 6 months. Beginners should start with a less intense program, doing moderate exercise no more than 3 days per week to start. Only then should a beginner gradually increase the intensity of their workout program.
If you are new to fitness, it is important to learn the correct lifting form and know how to use the right weight for your body and fitness level. It’s important to start small and not increase weight rapidly.
If you are new to fitness, or looking for a less intense workout split, the 3 day split may be a better option for you.
How is a 5 day workout split structured?
The most important part of any split workout plan is choosing the exercises you will perform on each day of the routine. The aim is to avoid conflicting exercises on consecutive days of the week. For example, if you are targeting chest on Monday, you should ensure that Tuesday’s exercises avoid chest muscle groups.
The bro split achieves this by limiting to one muscle group per day. It also separates chest from shoulder workouts by more than one day, since these movements can hit the same muscles.
Targeting one muscle group per day is a great way to build muscle quickly, but some people prefer to hit a muscle group more than once per week.
The upper-lower push-pull-leg workout schedule is also a good routine for muscle growth. It is also a little more flexible than the bro split because you can hit muscle groups twice per week each. This can result in greater strength and muscle gain.
Bro split chest exercises
1. Bench press
Do: 4 sets of 8-10 reps
Why: The bench press is a key compound exercise for chest day, working your pectorals, deltoids and triceps. It's also a functional movement that can improve your performance in other workouts and everyday activities.
How to do: Lie flat on your back on a training bench. Grip the bar with your hands slightly wider than shoulder-width apart. Lift the bar from the rack and hold it directly over your chest with your arms fully extended. Inhale and lower the bar slowly until it touches the middle of your chest. Now, exhale and push the bar back up to the starting position, fully extending your arms without locking your elbows.
Read more: How to Do a Bench Press
2. Incline dumbbell press
Do: 4 sets of 8-10 reps
Why: Compared to the bench press, the inline dumbbell press targets your upper pectoral muscles and the front of your shoulders to a larger degree. The use of dumbbells also requires more coordination and stability, engaging your stabilizing muscles.
How to do: Sit on an incline bench, holding the dumbbells at shoulder height. Keep your feet flat on the floor. Exhale and push the dumbbells up until your arms are almost fully extended above you. Pause at the top of a second, then slowly lower back to the starting position, inhaling as you lower.
Read more: How to Do Incline Dumbbell Press
3. Incline dumbbell fly
Do: 4 sets of 12 reps
Why: The incline dumbbell fly further isolates your pectoral muscles, making it a great exercise for building up your chest.
How to do: Sit on an incline bench, holding each dumbbell with an underhand grip. Hold the weights above by fully extending your arms. With a slight bend in your elbow, lower the weights out to your sides in a wide arc motion. Then, engaging your chest, bring the weights back up to the starting position.
Read more: How to Do an Incline Dumbbell Fly
4. Cable crossovers
Do: 3 sets of 15 reps
Why: Cable crossovers are another chest exercise that isolates your pectoral muscles. Using a cable machine allows a greater range of motion and provides a constant tension throughout the movement. Constant tension allows you to use a higher resistance than would be possible with free weight exercises.
How to do: Adjust the pulleys on a cable system above your head. Stand with your feet shoulder-width apart and hold the handles with an overhand grip. With a slight bend in your elbows, pull down across your body until your hands meet at your waist height. Keep your chest up and shoulders down throughout the movement. Finally, slowly return back to the starting position, engaging your chest muscles.
Read more: How to Do Cable Crossovers
5. Decline hammer strength machine
Do: 3 sets of 12 reps
Why: The decline hammer strength machine specifically targets your lower pectoral muscles. Hitting these muscles on chest day enables you to build a more defined and balanced chest.
How to do: Adjust the seat so the handles are at chest level when you are seated. Sit down with your feet flat on the ground. Grab the handles with a neutral grip. Press the handles out in a slow controlled motion until your arms are fully extended but not locked. Hold, then slowly bring the handles back to the starting position.
Read more: How to Use The Hammer Strength Machine
5. Alternative: Decline press
Do: 3 sets of 12 reps
Why: The unique angle of the decline press allows the exercise to target your lower chest muscles. This exercise offers the same benefits as the hammer strength machine, so feel free to use it as an alternative on chest day.
How to do: Set an adjustable bench to a decline of about 15 to 30 degrees. Lie down on the bench, securing your legs with the pads. Hold the barbell or dumbbells with a grip shoulder-width apart. Hold the weights directly above your chest with your arms fully extended, then slowly lower to your chest. Then, breathe out and press the weights back to the starting position.
Read more: How to Do a Decline Press
6. Pec deck
Do: 3 sets of 15 reps
Why: The pec deck exercise is best programmed towards the end of your chest day workout. This allows you to focus in on your pectoral muscles after your chest muscles have been pre-exhausted with compound moves like the bench press and incline dumbbell press. Squeeze your pectorals at the peak contraction is a great way to challenge your pecs.
How to do: Adjust the seat height so the pads are at about chest height. Sit down and position your elbows against the pads, holding the handles with an overhand grip. Contract your chest muscles to bring the pads together, while keeping your elbows at same height. Squeeze your chest muscles at the peak of the movement, then slowly return back to the starting position.
Read more: How to Do the Pec Deck
7. Push-ups
Do: 3 sets of 15-20 reps
Why: Push-ups are a great exercise for chest day, since it is a compound exercise that works your pectoral muscles, triceps and engages your core. Unlike the other chest exercises, push-ups leverage your own bodyweight, making it an accessible exercise that can be performed anywhere. Regularly performing push ups can also help strengthen your shoulders, improve your posture and reduce your risk of injury in other workouts.
How to do: Start in a high plank position with your palms flat on the group. Your hands should be shoulder-width apart, with your shoulders positioned directly above your wrists. Keep your feet hip-width apart, with your body aligned straight from head to toe. Lower your body until your chest grazes the floor, keeping your elbows close to your body throughout the movement. Then push your body back up to the starting position.
Read more: How to Do Push-Ups
Bro split shoulder exercises
1. Standing military barbell press
Do: 4 sets of 8-10 reps
Why: The standing military barbell press, also known as the overhead press, is a staple exercise for shoulder day. The exercise works all three heads (front, side and rear) of your deltoid muscles, making it an efficient and comprehensive shoulder workout. Because you are standing, the press also engages your core and lower body to stabilize your body during the movement.
How to do: Stand with your feet shoulder-width apart and hold a barbell just below shoulder height. Grab the bar with your hands slightly wider than shoulder width. Use an overhand grip so your palms are facing away from your body. Press the barbell up until your arms are fully extended overhead, then slowly lower back to the starting position.
Read more: How to Do a Standing Military Barbell Press
2. Dumbbell lateral raises
Do: 4 sets of 12-15 reps
Why: The dumbbell lateral raise targets the lateral (side) head of your deltoids, helping your create a broad-shouldered appearance. Because this exercise is more isolating than other shoulder exercises, it can help you build balanced shoulders, while also strengthening your delts.
How to do: Stand straight with a dumbbell in each hand. Use an overhand grip with your palms facing each other. Keep your feet shoulder-width apart. With a slight bend at your elbows, slowly lift the weights out to your sides until they are at shoulder level. Hold and squeeze at the top of the movement, then slowly lower the weights back to the starting position.
Read more: How to Do Dumbbell Lateral Raises
3. Seated dumbbell shoulder press
Do: 4 sets of 10-12 reps
Why: Seated dumbbell shoulder press, also known as seated overhead press, is a primary shoulder exercise that targets your anterior (front) and lateral (side) deltoids. This is a great exercise for building bigger and stronger shoulders.
How to do: Sit on a bench with back support. Hold a dumbbell in each hand at shoulder level with a pronated grip (palms facing forwards). Engaging your core, and keeping your back straight, exhale and push the dumbbells up until your arms are fully extended above your head. Don't lock your elbows. Squeeze at the top of the movement, then slowly lower the dumbbells back to the starting position.
Read more: How to Do Seated Dumbbell Shoulder Press
4. Dumbbell front raises
Do: 4 sets of 8-10 reps per arm
Why: Dumbbell front raises specifically target your anterior (front) deltoids. It's useful to include this type of isolating exercise into your bro split, as it will help you build strong and balanced shoulders.
How to do: Stand straight, with your feet shoulder-width apart. Hold a dumbbell in each hand, using an overhand grip so your palms are facing towards your body. Slowly lift the weights in front of you, raising your arms until they are parallel with the floor. Keep your torso stationary as you lift the weight, and avoid using any momentum as you lift. Pause and squeeze at the top of the movement, then slowly lower the weights back down to the starting position. You can either lift both dumbbells at the same time, or alternate between you left and right arms.
Read more: How to Do Dumbbell Front Raises
5. Rear delt flyes
Do: 4 sets of 12-15 reps
Why: Rear delt flyes target your rear deltoids. Whereas most other shoulder exercises in this workout emphasize your anterior (front) and lateral (side) deltoids, rear delt flyes are a great option to strengthen your rear delts and build balanced shoulders.
How to do: Stand straight holding a dumbbell in each hand. Your palms should be facing each other. Bent at your knees and hinge forward at your hips until your torso is almost parallel with the floor. With a slight bend in your elbows, raise the weights up and out to your sides. Squeeze your shoulder blades at the top of the movement, then slowly lower the weights back to the starting position.
Read more: How to Do Rear Delt Flyes
6. EZ bar upright rows
Do: 4 sets of 10-12 reps
Why: Unlike other shoulder exercises that primarily work your deltoids, the upright row works multiple muscle groups including your anterior (front) and lateral (side) deltoids, your trapezius muscles and even your biceps. The EZ bar allows a more natural and comfortable grip, and can reduce the strain on your wrists.
How to do: Stand straight with your feet shoulder-width apart. Hold the EZ bar in front of your thighs with an overhand grip. Your hands should be slightly narrower than shoulder-width apart. Keeping your chest up, lift the bar straight up, keeping it close to your body. Continue lifting until the bar reaches just below your chin. Squeeze at the top of the movement, then slowly lower back to the starting position.
Read more: How to Do Upright Rows
7. Dumbbell shrugs
Do: 3 sets of 15 reps
Why: Dumbbell shrugs primarily work your trapezius muscles. This isolation allows you to build strength and muscle mass in these particular muscles. Strong traps can improve your performance in other workouts, and contribute to well-rounded physical appearance.
How to do: Stand upright with a dumbbell in each hand. Your palms should be facing your torso. Keep your feet shoulder-width apart. Without moving any other part of your body, contract your shoulder muscles and lift directly upwards as high as possible. Squeeze your traps and hold for a second or two. Now, lower your shoulders back down to the starting position.
Read more: How to Do Dumbbell Shrugs
Bro split leg exercises
1. Barbell squats
Do: 4 sets of 8-10 reps
Why: Barbell squats are a compound exercise that work your quads, hamstrings, glutes and calves. This makes them an efficient exercise to include in your leg day workout. Squats also engage your core and can help improve your overall balance and coordination.
How to do: Stand with your feet shoulder-width apart, with a barbell resting on your upper back. Keep your chest up and brace your core. Bend your knees and bend forward at your hips as you lower your body as far as possible while maintaining a straight back. Do not let your knees drift forwards past your toes. Finally, push through your heels to stand straight back up to the starting position.
Read more: How to Do Barbell Squats
2. Leg press machine
Do: 4 sets of 10-12 reps
Why: The leg press allows you to lift a heavy weight with a focus on your lower body. Lifting a heavy weight using a squat, for example, puts strain on your back. The leg press machine uses a seated position, reduce the strain on your back and further isolating your lower body. Being a machine exercise, it can be a safer and easier control alternative to free weight exercises.
How to do: Load the machine with the appropriate weight. Pull yourself into the seat with your back placed firmly against the seat. Place your feet shoulder-width to hip-width apart on the footplate. In the starting position, your legs should be bent at a 90 degree angle. Firmly grip the handles. Exhale as you extend your legs, pushing against the footplate. Pause at the top of the press motion, then lower the weight in a controlled manner.
Read more: How to Do a Leg Press
3. Hack squat machine
Do: 4 sets of 10 reps
Why: Unlike traditional squads, hack squats are performed on a hack squat machine which supports your back through the exercise. This setup allows for greater isolation of your lower body, increasing the effectiveness of the exercise.
How to do: Adjust the machine to fit your height and stand on the platform with your shoulders against the pads. Your feet should be about shoulder-width apart on the footplate. Hold onto the handles and lower your body by bending at your knees. Keep your back flat against the pad throughout the range of motion. Lower until your thighs are parallel with the platform, then push through your heels to return back to the starting position.
Read more: How to Do a Hack Squat
4. Leg extensions
Do: 3 sets of 15 reps
Why: Leg extensions are a great isolation exercise targeting your quadriceps, the large muscles at the front of tour thighs. Use it as a finishing exercise on leg day, after you have exhausted your muscles with compound exercises like squats or lunges. Using the leg extension machine offers a constant tension, and more stability and control, compared to free weight alternatives.
How to do: Select the appropriate weight on the machine. Sit with your back against the padded support and place your shins under the padded lever. Hold onto the side bars and contract your quads to extend your legs until they are straight out in front of you. Pause at the top of the movement, then slowly lower the weight back to the starting position.
Read more: How to Do Leg Extensions
5. Hamstring curls
Do: 3 sets of 15 reps
Why: Hamstring curls are an isolation exercise that hit your hamstrings without engaging your quads or calves. This is a good exercise for leg day as it allows you create a balanced workout that works all the major muscle groups in your lower body. Strong hamstrings are beneficial in everyday activities like jogging, running and climbing.
How to do: Lie flat on a leg curl machine with your legs fully extended. Position the back of your lower legs beneath the padded lever. Hold onto the machine's handles for support. Bending at your knees, curl your legs upwards as far as you can go while keeping your thighs on the bench. Squeeze your hamstrings at the top of the movement, then slowly lower back to the starting position.
Read more: How to Do Hamstring Curls
6. Standing calf raises
Do: 3 sets of 20 reps
Why: Most exercises on leg day are hitting the large muscle groups in your lower body - your quads, hamstrings and glutes. Calf raises specifically work the gastrocnemius and soleus muscles in your calves, making it a great isolation exercise to strengthen these often-overlooked muscles.
How to do: Stand up tall on a flat surface, with your feet hip-width apart. Point your toes forward and keep your shoulders back and down. Perform calf raises according to the 2-1-2-1 rule. This is where you raise over 2 seconds, pause for 1 second at the top, then lower over 2 seconds and finally pause for a 1 second at the bottom of the movement. Squeeze your calves at the top of the movement.
Read more: How to Do Standing Calf Raises
Bro split back exercises
1. Barbell bent over rows
Do: 4 sets of 8-10 reps
Why: Bent over rows is a compound exercise that targets your latissimus dorsi (lats), traps and rhomboid muscles, which are key muscles in your back. It also works your biceps and hamstrings to some extent. This makes is a highly effective exercise for overall back development. Being a free weight exercise, it encourages high levels of balance, stability and coordination to maintain proper form.
How to do: Stand upright with your feet shoulder-width apart. Hold a barbell at hip level with an overhand grip. Bending at your knees, hinge at your wait to push your hips back until your torso is almost parallel to the floor. Pull the barbell towards your chest, keeping your elbows tucked close to your body. Squeeze at the top of the movement, then slowly lower back to the starting position.
Read more: How to Do Bent-over Barbell Rows
2. Wide grip pull ups
Do: 4 sets of 10 reps
Why: Pull-ups are another popular compound exercise for back day. They work your lats, biceps and shoulders. Pull-ups use your own bodyweight, although it's possible to use a weighted vest, too.
How to do: Grab a pull-up bar with your hands shoulder-width apart and your palms facing away from you. Start by handing from the bar, with your arms fully extended and feet elevated from the ground. Pull yourself up towards the bar, keeping your elbows close to your body. Squeeze at the top, then slowly lower back to the starting position.
Read more: How to Do Pull-ups
3. Close grip lat pulldown machine
Do: 4 sets of 12 reps
Why: Lat pulldowns target your latissimus dorsi muscles (lats). Wide grip pulldowns target more muscles in your back, whereas close grip lat pulldowns put greater emphasis on the lower part of your lats. This grip also allows a greater range of motion compared with standard lat pulldowns. Choose this exercise on back day to develop width and thickness in the lower part of your lats, contributing to the desirable "V-shape" back.
How to do: Sit at a lat pulldown machine. Grab the bar with an overhand grip, with your hands at shoulder-width apart on the bar. Pull the bar down towards your chest, keeping your back straight and your elbows close to your body throughout the movement. Squeeze at the end of the motion, then slowly return the bar back to the starting position.
Read more: How to Do Lat Pulldowns
4. T-bar rows
Do: 4 sets of 8-10 reps
Why: T-bar rows are a compound exercise that target your lats, rhomboids, rear delts and even your biceps. These rows are an excellent way to build upper body strength.
How to do: Position yourself over the bar with your feet shoulder-width apart. Bend at your hips and knees and grab the V-grip handle. Pull the weight towards your chest, keeping your elbows close to your body. Squeeze at the top of the movement, then slowly lower back to the starting position.
Read more: How to Do T-bar Rows
5. Dumbbell rows
Do: 3 sets of 10 reps per arm
Why: Single-arm dumbbell rows focus on one side your body at a time. This makes it a great option for addressing bilateral muscular imbalances, while still being a beneficial exercise for targeting the lats, rhomboids and lower traps.
How to do: Stand to the side of a flat bench. Place one knee on the bench for support, holding a dumbbell in your other hand. Use an overhand grip (palms facing towards your body). Pull the dumbbell up to your chest. Squeeze at the top, then lower back to the starting position.
Read more: How to Do Single-arm Dumbbell Rows
6. Hyperextensions
Do: 3 sets of 15 reps
Why: Hyperextensions is a great exercise for hitting your lower back, glutes and hamstrings. This makes them a unique addition to your back day. Hyperextensions also enhance your core stability, which is crucial for your performance in other workouts and everyday activities.
How to do: Position yourself on a hyperextension bench with your thighs against the pad, and you feet under the support. Cross your arms over your chest and bend at your waist, lowering your upper body as far as possible. Keep your back straight throughout the movement. Then, using your lower back muscles, raise your body back to the starting position.
Read more: How to Do Hyperextensions
7. Reverse grip pulldowns
Do: 3 sets of 15 reps
Why: Reverse grip pulldowns targets your lats, biceps and brachialis (a muscle in your upper arms). Traditional lat pulldowns use an overhand grip. A simple tweak to use a reverse grip allows for a greater range of motion and engages your lower lats more effectively. This makes it a great complement to other pulldowns on back day.
How to do: Sit at a lat pulldown machine. Grab the bar with an underhand grip, with your hands at shoulder-width apart on the bar. Pull the bar down towards your chest, keeping your back straight and your elbows close to your body throughout the movement. Squeeze at the end of the motion, then slowly return the bar back to the starting position.
Read more: How to Do Reverse Grip Pulldowns
Bro split arm exercises
1. EZ bar curls
Do: 4 sets of 12-15 reps
Why: EZ bar curls isolate your biceps, making it a go-to exercise on arm day. The shape of the EZ bar allows for a more natural positioning of your wrist compared with a barbell, although the effects of the exercise are similar. You can grip different parts or angles on the EZ bar to emphasize different parts of your biceps.
How to do: Stand upright with your feet shoulder-width apart. Hold the EZ bar at hip level, with an underhand grip (palms facing away from your body). With your upper arms stationary, curl the EZ bar up towards your chest. Squeeze your biceps at the top, then slowly lower the bar back to the starting position.
Read more: How to Do EZ Bar Curls
2. Seated double arm dumbbell curls
Do: 4 sets of 10 reps
Why: The use of dumbbells in this exercise commands more control during the movement. It's also a great way to address muscular imbalances between your arms. Performing the curl seated minimizes engagement of other muscles, ensuring greater isolation of your biceps during the workout.
How to do: Sit on a workout bench with a dumbbell in each hand. Extend your arms by your side, with your palms facing towards your body. Exhale and curl the weights up to shoulder level. Squeeze your biceps at the top of the motion and slowly lower back to the starting position.
Read more: How to Do Seated Bicep Curls
3. Standing hammer curls
Do: 4 sets of 10-12 reps
Why: The neutral grip of hammer curls engages the long head of your biceps more than standard bicep curls. Targeting the long head can help you build big, impressive biceps. The grip also means the exercise engages your forearms, as well as improving your grip strength.
How to do: Stand upright, with your arms by your side, holding a dumbbell in each hand. Your palms should be facing your body. Keeping your upper arms fixed, curl the weights up to your shoulders. Squeeze your biceps and lower back to the starting position.
Read more: How to Do Standing Hammer Curls
4. Preacher curl machine
Do: 3 sets of 10-12 reps
Why: The preacher curl machine isolates your biceps by limiting the movement of your shoulder joint. This makes it effective in working your bicep muscles. The machine also provides a constant resistance throughout the entire range of motion, allowing you to lift heavier with less risk of injury.
How to do: Adjust the machine to select the appropriate resistance. Place your upper arms on the pad and grab the handles with your palms facing up. Pull the handles towards your shoulders to start the curl. Squeeze your biceps at the top of the motion, then lower back to the starting position in a slow and controlled motion.
Read more: How to Do Machine Preacher Curls
5. Triceps rope pushdowns
Do: 4 sets of 15-20 reps
Why: Tricep rope pushdowns isolate your triceps without significant engagement from other muscle groups.
How to do: Attach a rope handle to a high pulley system. Stand upright, with a slight lean forwards. Grab the rope with your palms facing each other. Contract your triceps to push the rope down until your arms are extended. Keep your upper arms fixed in place throughout the movement. Slowly return to the starting position.
Read more: How to Do Tricep Rope Pushdowns
6. Triceps overhead extensions
Do: 4 sets of 15 reps
Why: Triceps overhead extensions are effective at isolating your triceps muscles. The main goal is to isolate and engage the triceps so you can improve strength and definition in these muscles. The isolation provides you more control over growth and physique, and improves on muscular imbalances.
How to do: Stand with your feet shoulder-width apart. Engage your core for stability, and draw back your shoulders. Hold a dumbbell with both hands, and bring it back behind your head. Your elbows should be bent at a 90-degree angle with your upper arms pointing upwards. Keep your elbows close to your head and ears. Extend your arms up towards the ceiling, lifting the dumbbell above your head. Once your arms are fully extended, pause, then slowly return to the starting position.
Read more: How to Do Triceps Overhead Extensions
7. Skull crushers
Do: 3 sets of 12-15 reps
Why: Skull Crushers is a more challenging tricep extension. It hits all three heads of your triceps muscles, helping you build a balanced and symmetrical look in your upper arms.
How to do: Position yourself on a weight bench, lying down, with your feet firmly on the ground. Holding a dumbbell with both hands, bend your elbows and lower the dumbbell behind your head. Keeping your upper arms stationary and pointing towards the ceiling, straighten your elbows and raise the weight back up using your triceps. Move until your arms are fully extended. Now, lower the weight back behind your head in a slow and controlled motion.
Read more: How to Do Skull Crushers
8. Close grip smith machine bench press
Do: 3 sets of 15 reps
Why: The smith machine bench press is a compound exercise that targets your chest, shoulders and triceps, but it's still a good option to consider for arms day. The smith machine provides stability to the lift, allowing you to focus on the movement. Because of it's restrictive nature, you might find it possible to lift heavier weight than is possible with free weight exercises.
How to do: Set the bar on the smith machine to a height that is just above you chest if you were lying on the bench. Position yourself under the bar, with your feet firmly flat on the ground. Grab the bar with a close grip, with your hands narrower than shoulder-width apart. Lower the bar slowly towards your chest and then push it back up to the starting position, fully extending your arms but not locking your elbows.
Read more: How to Do Close Grip Smith Machine Bench Press
What are the goals of a 5 day workout split?
The goal of a 5 day gym workout schedule depends on the goals of each individual and the design of the program. For most splits, the goal is to build muscle mass and gain strength.
You may also use a 5 day workout split to help you lose weight, although you may get better results if you focus on cardio and diet if weight loss is your primary goal.
What are the pros of a 5 day workout split?
Rest and recovery is one of the key benefits of the 5 day split. The program includes 2 days of rest, which gives you plenty of time to recover between each week of workouts. But because you only hit each muscle group once per week, there is also plenty of rest between working the same muscles. For this reason, the 5 day split allows good recovery between your workouts.
This split is also highly effective at building muscle and strength. Because you only target one muscle group on each day, this allows you to hit each group with greater intensity, which can lead to greater strength gains.
Finally, and for the same reason, the 5 day split can help you avoid overtraining. Because you leave plenty of time for recovery between workouts, this reduces the risk of overtraining any one group of muscles.
What are the cons of a 5 day workout split?
It’s important to say that the 5 day workout split is not a suitable plan for everyone. It is an intense workout plan that sees you lifting 5 days per week. Unless you are an experienced gym-goer, there will be less intense plans available that match your fitness level.
One of the downsides of a 5 day split is the difficulty to focus on cardio. There are no days focused on cardio and every day (except for the rest days) involves weight training. If you would like a greater focus on cardio, other splits might be a better option for you.
For the bro split in particular, an important downside is that you only hit each muscle group once per week. You may find this makes it harder to achieve your specific goals to build strength.
What equipment do a I need for this plan?
You will need gym-level equipment for this split workout plan. Although not every exercise requires a machine, you will be performing exercises on the lat pull-down machine and leg press machine, for example.
This 5 day workout schedule is not a suitable program for working out at home or outside of a gym environment. You will need access to professional equipment for the most effective training.
If you don’t have access to the gym, or prefer to workout at home, the 5 day at-home workout might be a better program for you.
How can I tailor the 5 day workout split?
You can substitute different exercises targeting the same muscle groups in any part of the workout plan. For example, instead of bent over rows, you might substitute this with T-bar row since both exercises target the latissimus dorsi muscle.
If you want more challenge in your workout routine, you can adjust the weight, sets or reps of each exercise. Increasing the volume and intensity of your workouts is a great way to challenge your muscles and make progress towards your goals.
To incorporate more cardio in your fitness plan, consider adding some HIIT workouts or similar to your routine.
However you tailor the 5 day workout split, it’s important to limit the exercises your perform for each muscle group. Doing too much training on a muscle group increases the risk of overtraining and fatigue.
What rep ranges should I target in a 5 day split workout?
We recommend you target different rep ranges through your workout. Lighter weights work better with higher reps, as this leads to better muscular endurance. On the other hand, heavier weights benefit from lower reps which can help with growing muscle mass and strength.
At the start of each workout session, start with the heavier exercises first. These exercises use the most energy and help you maintain good form through the whole workout.
How should I warm up?
You should do a warm up set before each movement. A warm up set prepares your body and muscles for the exercise, and reduces the risk of injury.
Before working out each day, you should consider doing some light cardio and stretching. Stretching can target the specific muscles you will be using during your weight training workouts.
We recommend you warm up using dynamic stretching. Dynamic stretching works better than static stretching, because it uses a full range of motion and increases your heart rate before you work out.
Frequently asked questions
What is the bro split?
The bro split is probably the most popular 5 day workout split. The routine targets one muscle group per day of the week, with two rest days at the end of the week. The rest days are typically at the weekend.
The bro split is a great way to build muscle fast and efficiently. As with any type of moderate to intense exercise, training with the bro split will burn more calories over the week, so it can also be positive if your goal is to lose fat.
One reason the bro split appears to bodybuilders and weightlifters is its flexibility. It is easy to adjust the workout by substituting exercises and the volume is easily adjusted since each day focuses on just one muscle group.
In summary, if you prefer to focus on one muscle group at a time, the bro split is a great way to build muscle and strength.
What is the upper-lower, push-pull-leg split?
The upper-lower push-pull-leg (ULPPL) split is another common type of 5 day workout split. On the first two days of the split, you focus on upper-body and lower-body muscle groups, respectively. Then, for the remaining three days, you focus on each of pushing exercises, pulling exercises and leg day. The remaining two days of the week are rest days.
The goal of the upper-lower push-pull-leg split is muscle strength and growth. But a key advantage of this split is the ability to target one muscle group twice in the same week. You can use this to maximize gains by focusing on specific areas that need the most work.
Is the bro split better than the upper-lower push-pull-leg split?
The best 5 day split depends entirely on your preferences, experience and fitness goals. If your primary goal is strength, then the upper-lower push-pull-leg might be a better option for you. Because this hits muscle groups twice per week, you may see faster progress towards your strength goals.
But many bodybuilders prefer the bro split, where you target one muscle group at a time. This allows you to hit a high volume during each workout session, which some argue allows greater muscle growth in comparison.
Can I do a full body 5 day workout split?
Since a full body workout means targeting the same muscles every day, it is not recommended to do full body exercises in a 5 day split. This program will not leave your muscles and body enough time to rest and recover between workouts. Because of this, you will be putting yourself at a great risk of overtraining and injury.
Splits work best when you target different groups of muscles of each day of the workout plan. The time between sessions allows your body to recover before you hit the same muscles again. It is important to progress gradually in terms of workout intensity and frequency.
Is a 5 day gym workout schedule good for hypertrophy?
In terms of hypertrophy (muscle growth), it is important to strike the right balance between volume and intensity. Because a 5 day split has adequate rest time between hitting the same muscle groups, you can work at a higher intensity. You can also increase the weight or reps of each workout. Intensity and volume are key to building muscle.
When should I take rest days in a 5 day split workout?
When you take rest days depends on your personal preferences. Many people prefer to do 5 days back-to-back, followed by 2 days of rest at the week. Or you prefer to take a rest day of day 3 of the split. Whatever you decide works best for you, consistency is valuable and we recommend keeping the same routine each week.
A workout split running Monday to Friday, with Saturday and Sunday as rest days, works for many people as it coincides with work. This can help you maintain a consistent routine.
When should I do cardio in a 5 day workout split?
First, consider the type of cardio to incorporate into your weekly workout routine. We recommend you do some cardio at least 3 days per week. Cardio can include running (including treadmill), jogging and cycling, for example.
If your goal is weight loss, you should increase the amount of cardio you do each week. Cardio is great for weight loss because it burns calories. On the other hand, if you goal is building muscle, you should put greater emphasis on the strength and weight training exercises of the 5 day plan.
When to do cardio exercises is a personal preference. Some people prefer to do cardio in the morning, whereas others may prefer to do it after their weight training workouts. Since everyone is different, it’s important to find out what works best for you. It’s important to remember to leave adequate rest time between your workouts.
You might also consider some low-impact cardio activities. This can be an effective way to burn fat, while reducing the risk of joint or muscle injury.
What is volume?
Volume is a way to measure the “work done” during a workout session. You can calculate volume by multiplying the weight by the number of sets and by the number of reps in each set.
It’s important to understand volume, because too much volume increases the risk of overtraining. Simply put, lifting too much weight or performing too many sets or reps can lead to injury.
As you work through the 5 day workout split plan, you can gradually increase the sets, reps and weight to push your workouts to greater intensity.
Should I train to failure?
Training to failure can maximize muscle growth, but it comes with risks that you should not ignore. The biggest risk is overtraining or injury. If you do train to failure, you should do so occasionally and not routinely during a 5 day workout split plan.
An alternative idea is that of “reps in reserve”. This measures the intensity of a set by calculating the number of reps left when a set ends. For example, if an exercise has 8 reps and you complete 6, the reps in reserve is 2.
Reps in reserve is a useful way to decide when to add or remove volume from your workout. If you consistently have 0 or 1 reps in reserve, you may want to consider increasing the volume of your workouts. It’s important to push yourself, but you should make any changes gradually and not risk injury.
What is progressive overload?
Progressive overload is the method of increasing volume, intensity or frequency of an exercise. This increase puts greater challenge to your muscles and pushes your to its comfortable limits, which is an important part of progressing through strength and muscle gain workouts.
In the 5 day workout split, progressive overload happens when you increase weight or target reps of your workouts. You should aim to increase the difficulty of your workouts slowly over time for the best muscle strength and endurance outcomes.
What rest interval should I use between sets?
The rest interval between sets should be between 60-90 seconds for most people.
You should also leave 1-2 minutes between each exercise, and a few minutes longer between heavy-weight exercises.
What are the dangers of increasing volume or intensity too quickly?
If you increase the volume or intensity of your workouts too quickly, there are a number of risks.
One complication is delayed-onset muscle soreness, also known as DOMS. DOMS can be mild or severe. Make sure you take enough rest if you get any symptoms or DOMS.
The other major risk is overtraining and injury. It’s important to give enough time to recover between workouts. To prevent injury, slowly increase intensity and volume over weeks and months rather than days.
How long does the 5 day workout split plan last?
We recommend you follow the 5 day workout split for 8 to 12 weeks. After 12 weeks, it’s a good idea to try another workout plan to keep challenging your body and avoid plateau.