5 Day Split

Day 1 -Shoulders – front and side delts (calves)

Day 2 – Upper Back, rear delts, traps, Biceps

Day 3 – Chest and triceps

Day 4 – Legs – Quads, hamstrings, Lower Back, calves

Day 5 – Arms – Biceps, triceps and forearms

2 days off


This split is meant for those that have time to go to the gym 5 days a week. I suggest dialing in your nutrition first. Trust me, it doesn’t take long to figure out your nutrition. You NEED to do this! I am a personal trainer, and I have been working out for over 20 years. Understanding your macros will change your life! 

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. Consult your physician, nutritionist, or registered dietician prior to starting any workout or nutrition program.



Day 1

Shoulders – Front and side delts (calves)

Front Shoulders

Shoulder Press – 3 sets of 8 reps

Front shoulder raise with cable bar – 3 sets of 12

Side Delts

Front barbell raise – 3 sets of 8 reps

Side delt raise with cable – 3 sets of 12


Add calves to your workout if you have time and if you want to work on your calves

Seated calf raise – 4 sets of 12 or until failure

Day 2

Upper Back, Rear Delts, Traps, Biceps

Upper Back

Lat pull down or pull ups – 3 sets of 10

Underhand bent over row with barbell – 3 sets of 8

Cable row – 3 sets of 8

One arm row – focus on scapular isolation – 3 sets of 8

Rear Delts

Bent over dumbbell lateral raise – 3 sets of 8 reps

Rope Pulls – 3 sets of 12

Standing cable reverse fly – 3 sets of 12


Barbell Shrug – 3 sets of 8 reps

One Arm Cable shrug – 3 sets of 12 reps


EZ Curl Bar – sets of 12

Day 3

Chest and Triceps


Incline Press Machine – 3 sets of 8

Dips – lower chest 3 sets of 12

Pec Deck Machine – 3 sets of 8


Skullcrushers – 3 sets of 8

Rope pushdown – 3 sets of 8

Day 4

Quads, Hamstrings, Lower Back, Calves


Squats – 3 sets of 10

Leg Press – 3 set of 8

Leg Extension – 3 sets of 8 or till failure


Deadlift – 3 sets of 8

Leg Curl – 3 sets of 8 to failure


Seated calf raise – 3 sets of 10-12

Standing calf raise – 3 sets of 10-12

Day 5

Arms – Biceps and Triceps


Standing curl (hands angled in) 3 sets of 10-12

Dumbbell curl hands angled out – 3 sets of 10-12

Hammer Curl – 3 sets of 8


Skullcrushers – 3 sets of 8

Rope pushdown – 3 sets of 8


Behind the back forearm curl – 3 sets to failure

Day 6 and 7

On your days off, do some sort of cardio. You need to be active, so do about 30 to 45 minutes



ALWAYS warm up your muscles. The chances of you pulling a muscle are far greater if you do not warm up your muscles. At the beginning of the exercise, do some control exercises with minimal weight. This will get the blood pumping through the muscles. And, don’t forget to do some stretches at the end of your workout. This will reduce the lactic acid buildup in your muscle so you will not have cramps.


This is one of my favorite exercises. As you begin to lose weight and your abs begin to show, you will want to tighten up your waist. To perform a twist, stand straight up and keep your core tight. Now, twist your torso while keeping your hips isolated. Be sure to focus on your oblique muscles. You do not have to move your torso far as your oblique muscles are not a wide muscle. Instead, only move about 2 inches left and right while keeping your core tight.  You will want to do these on your days off too. Don’t give up!

Change things up! In my early years of working out, I followed some workout routines that others created. Once I was done with the workout, I didn’t know if I was supposed to continue the same workout or changes things up. My advice, change up your routine. This is just an example workout routine. Research other exercises and try them out!













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