5 Day Split for Building Muscle: Weekly Workout Plan

by

To build muscle, concentrate on your training routine, nutrition, and getting plenty of rest between workouts.

5 Day Muscle Building Split Example

  • Monday: Quads, Hamstrings, Calves
  • Tuesday: Back, Shoulders, Traps, Abs
  • Wednesday: Rest
  • Thursday: Chest, Abs
  • Friday: Biceps, Triceps, Forearms
  • Saturday: Lagging Muscle Group, Abs
  • Sunday: Rest

Is a 5 Day Split Good for Building Muscle?

A 5 day workout split can be a practical way to organize your training when you want to focus on specific muscle groups during each workout. Spreading your training across the week can also give individual muscle groups time to recover before they are trained again.

The best split depends on your experience, recovery, schedule, and training goals. Beginners may do better with fewer weekly training days, while more experienced lifters may prefer the additional training volume and muscle-group focus that a 5 day split can provide.

45 thoughts on “5 Day Split for Building Muscle: Weekly Workout Plan”

  1. Hello:) Have you thought about the Explosive Muscle Method (do search on google)? My friend says it gets people to increase in strength(:

  2. Hello:) Have you thought about the Explosive Muscle Method (do search on google)? My friend says it gets people to increase in strength(:

  3. Too much rest just guarantees perfect recovery, that you will be able to push it to the new limit.

  4. is too much rest bad for muscle growth? for example 7 days? or is 5 days better? for growth, or should you workout straight away after your muscles arnt sore anymore? my muscles only sore for 3 days, what should i do? lots of people are the same as me

  5. i do 5-6 day split, using no steroids, only whey, creatine and ive been IF seems to work find for me… obv on that last day i do a light routine that hits all my major areas, plenty of burpees, pull ups, pushups, muscle ups, and weighted jumps… idk thats just me

  6. Here is what I do (I don’t really focus on back exercises BTW):

    Monday: Chest and Triceps
    Tuesday: Shoulders and Biceps
    Wednesday: ENTIRE Legs and Abs
    Thursday – Saturday: Repeat
    Sunday – REST
    .
    Am I overly working out cuz I’m 15 and been working out for 3 months?

  7. nahh what, TWINS??? No, they’re Martians from the South Side Intergalactic Bay View of the Martian Federation Bodybuilding Academy (SSIBVMFBA).
    .
    You sill goose! TWINS?? You’re funny….

  11. @overeon yep. it was really hard when I first started working out and my muscles were going nowhere at all. Between really I encourage you set aside just 10 minutes and make up your mind for yourself. I know you’ll find perfect muscles depends on ur need after watching this clip => bit.ly/PMJXmO?=isirek

  12. I’m on a 24 day split routine. I work my left bicep on day one, then my right bicep on day two, then my right pec on day three, etc. I’ve been doint this for three years and haven’t seen any gains yet but any day now I’m gonna be RIPPED.

  15. Ya, I got a few inches thicker working out for 3hrs. every day and ate 2 big plates of spaghetti every evening. I was in those times 19, so maybe that makes a diff. But in the end some people make too much excuses to not work out, and blame no muscle gain on food or “overtraining”, when it was because they undertraind. Work out in the mornig.

  16. Well acually, Your muscle needs to repair its self to grow, and it does that while you sleep. So you build muscle sleeping, the idea behind rest days is because when you work out, your muscle fibre gets small tears, so working the muscle to often will lead to injury. You need to give it time to fully recover (which is done in sleep)

  17. i currently do a 3 day split chest/shoulder/tris, legs, back/bis..but now im gonna try a 4 day split of chest/shoulder, legs, back, and arms..

  18. There are 168 hours in a week, if you have a five day split, and you’re in and out of the gym in one hour (tops); you’ll have 163 hours left to grow and repair. That seems sufficient to me. Don’t know why everyone gets all butt hurt when 5 days splits are mentioned.

  19. Your misunderstanding what they mean.

    Pretty much with a 3-day splits your hitting the 3 differnt body parts but there is less time for rest compared to 4-day split

    so
    mon-chest/triceps tues-rest wed-legs  thurs- biceps friday-rest saturday-chest

  20. I heard its best to do them every other day, is started doing that 2 weeks ago and my 6 pack is already very defined but it also helps that i have 4% body fat at 160 pounds haha

  22. Hey dude nice workout, but can u tell me the number of sets / reps I should do for this workout ?? pls reply back it would be greatly appreciated !!

  31. @Warfighter54 your lower abs will have the most access fat.. It will be very hard too work on it until it shows so I suggest you diet.

  32. question ive been doing ab ribber x and other ab workouts for a while now. my abs started to look a lot better but then my lower ab started to bcome less noticable. nothign im doing changed so whats wrong with what im doing?

  36. Hi Brandon, I’m just way to skinny to get any bicep and I just can’t seem to build any fat on my arms… Any tips?

    Thanks in advance

  39. @mmaboxingfan2 i hear you man. I work at a gym having to keep machines running good and stuff looking good. Also i work at the counter sometimes. Im always seeing people come in dissing on the other guys working out. And trying to push them into more reps or whatever. I hate it. Witch is why my boss lets me stay after and do my stuff i need to do everyday but sunday. Gyms can be stressful, but its better then steroids. Thumbs up if you think NATURAL bodybuilding is waaay better then muscle supp

  40. wow, can honstly say you second exercise in is the best ive ever tried, can feel the burn so much better!
    thanks!

  41. 1 question … what happens if you like lift like in 0:21 but you don’t go down slowly .. you just do it fast

Comments are closed.