Five-Day Body-Part Split Training

Description of Exercise

Traditional bodily component divisions have been practiced for a very long time.

There are numerous explanations for this.

They undoubtedly aid in the development of muscle.

Several of the best athletes in the business have promoted them.

Who doesn’t enjoy a well-made pump?

However, the most compelling argument of them is undoubtedly because they mesh well with the workweek timetable.

Given the recent buzz regarding the importance of working out every body part twice a week, we’ve made a commitment to provide you guys with regimens that meet this criteria.

Exercise Schedule

This exercise program is designed to be completed Monday through Friday.

Every day, a different body component will be your focus.. Every workout aims to produce a pump. Enter activate the muscle, exit, and recuperate.

There should be no more than 60 to 90 seconds of rest in between exercises and 30 to 45 seconds of rest in between sets.

For ten weeks adhere to the regimen exactly as outlined increasing weight as you can.

Monday: Workout for your back

Exercise	Sets	Reps
Deadlift	4	6
Lat Pull Down	4	8-12
Dumbbell Row	4	8-12
Hammer Strength Machine Row	4	10
One Arm Cable Row	3	12
Straight Arm cable Pulldown	2	15

Tuesday: Abs and Chest Workout

Exercise	Sets	Reps
Incline Bench Press	4	6
Decline Bench Press	4	8-12
Machine Bench Press	3	6-12
Machine Fly	3	12-15
Push Ups	3	—-
Machine Crunch	3	15
Hanging Leg Raise	3	12-15

Wednesday: Exercise for the Legs

Exercise	Sets	Reps
Barbell Back Squat	5	6
Romanian Deadlift	4	8-12
Leg Press	3	10-15
Leg Curl	3	12-15
Walking Lunge	3	15
Smith Machine Calf Raise	4	20

Thursday: Workout for Abs and Shoulders

Exercise	Sets	Reps
Military Press	4	6
Lateral Raise	4	8-12
Reverse Machine Fly	4	8-12
Machine Shoulder Press	3	6-10
Barbell Shrugs	4	15
Decline Sit Up	3	15
Barbell Roll Out	3	12

Friday: Exercise with the Arms

Exercise	Sets	Reps
EZ Bar Curl	4	8-12
EZ Bar Skullcrusher	4	8-12
Spider Curl	4	8-12
Tricep Dip	4	8-12
Cable Hammer Curl	4	8-12
Cable Overhead Trcep Extension	4	8-12
Barbell Roll Out	4	8-12

In summary, the exercise regimen mentioned above is ideal for people who like to chase pumps, don’t mind not working out every muscle group twice a week, and like a more conventional, vintage bodybuilding split.

You are welcome to replace your favorite workout with any of the ones on the list. Replacing one lift variant with another should not cause any issues as long as they target the same muscle group and are performed in a similar manner.

Cardio can be introduced to this program on days off, at a different time of day, right after weight training, or a combination of all three. Your capacity for recovery and personal preferences will determine the kind, length, and intensity of the cardio exercise.

Depending on how well you eat while following this regimen, you can use it as a bulking or reducing program.

Arun Bhagat

As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.