Workout Routine- 5 Day Split
May 2022
This will be my current routine for the next several months. The day splits will remain the same, with slight changes every two weeks to the exercises that are in each day. The goal of this workout split is to get stronger and put on some more mass. This is not for cutting or looking super shredded. That style of workouts involve high intensity and lower weight exercises. I feel that this style of lifting works well if you want to be able to lift relatively heavy weights for a few reps and not just one-rep max.
Each major muscle group will have around 5 exercises. Some days have the same muscle groups, but the exercise changes. This helps to target all parts throughout each week, without having to overload each day. If you can fit it into your schedule, I recommend adding a day 6, and making it a secondary leg day.
Regarding: Cardio/Abs- I try to fit in at least one if not both, at the end of each workout. It tends to depend on how tired I feel and how much time I have. Rule of thumb, especially if I don't think i will have a 6th Day, I use StairMaster on non-leg days. This way my legs still can get a pump and do some work.
Cardio Includes: Air Bike (if your gym has one) at least 1 mile in under 3 minutes. Staremaster of 12-15 flights in under 3 minutes. Jump roping for 1-2 minutes (straight though). For jump roping, you might need to allot more than 2 minutes for stop-and-go issues, but to try and be consistent for at least one minute.
Abs Include: Leg raises, machine crunches, seated leg raises, and sandbag russians. The most effective i feel are the sandbag russians. I use 10lbs, sit in the Russian twist position and do a 3 circuit routine. Take the bag and go clockwise for 10 reps around your legs, then counterclockwise for another ten reps, and finish off with 10 reps each side of russians (count to 20). I do this 3 times, and it's a killer ab burner. I recommend you stretch after to relieve the pain.
Day 1: Legs
Hamstring curls: 3 sets. 10-15 reps
Seated Calf raises: 3 sets. 8-12 reps
Inverted Leg Press: 2 Warm Up sets. 10 reps
(3-4) Working sets. 6-8 reps
Leg Extensions (2 variations): Shoulder width- 3 sets. 12-15 reps
Wide width- 3 sets. 12-15 reps
Barbell Squat: 1-2 Warm up sets- 10 reps.
(3-4) Working Sets- 6-8 reps
Day 2: Chest/Shoulders
Dumbbell Side Raises/ Rear Delt Flys (superset): 1 Warm Up set. 10 reps each
(3-4) Working sets. 10-12 reps each
Flat Bench: 2 Warm Up sets- 10 reps
(3-4) Working sets. 4-8 reps
Incline Bench: (3-4) Working sets. 6-8 reps
Dumbbell Shoulder Press: (3-4) Working sets. 10-12 reps
Day 3: Arms
Barbell Close Grip Bench: 1 Warm Up set
(3-4) Working sets. 6-8 reps
Cable (rope) Push Downs: (3-4) Working sets. 10-12 reps
Vbar PushDowns: (3-4) Working sets. 10-12 reps
Dumbbell Curls: 1 Warm Up set
(3-4) Working sets. 6-8 reps
Barbell Curl: (3-4) Working sets. 10-12 reps
Hammer Dumbbell Curl: (3-4) Working sets. 10-12 reps
Day 4: Back
Lat Pull Down: 1 Warm Up Set
(3-4) Working Sets- 6-8 reps
Vbar PullDowns: (3-4) Working Sets- 10-12 reps
Dumbell Standing Rows/Shrugs (superset): (3-4) Working sets. 10-12 reps
Cable Rear Delt Flys: (3-4) Working sets. 10-12 reps
Day 5: Chest/Shoulders
Side raises/Rear Delt Raises (superset): 1 Warm Up set. 10 reps each
(3-4) Working sets. 10-12 reps each
Flat Bench: 2 Warm Up sets. 10 reps
(3-4) Working sets. 12-20 reps
Incline Bench: (3-4) Working sets. 10-12 reps
Dumbbell Shoulder Press: (3-4) Working sets. 12-15 reps
Day 6: Legs (If possible)
Hamstring Curls: 3 sets. 10-15 reps
Seated Calf Raises: 3 sets. 8-12 reps
Inverted Leg Press: 2 Warm Up sets. 10 reps.
(3-4) Working sets. 6-8 reps
Leg Extensions (2 variations): Shoulder width- 3 sets. 12-15 reps
Wide width- 3 sets. 12-15 reps
Barbell Squat: (1-2) Warm up sets. 10 reps.
(3-4) Working sets. 6-8 reps
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