5 Day Split Workout Routines for Strength and Muscle Gains

When it comes to building muscle, we all get comfortable with our routines through the week. For many people their routines work great, whether it’s because of work or family schedules, or you simply enjoy your split.

However, there are a lot of reasons and ways to set up a new training split, maybe one that will better fit with your goals and your schedule.  Sometimes you need to change your workout split just to challenge your body and your brain.

When setting up your split, it is important to remember a few items when starting a new routine:

  • Training experience
  • Goals
  • Your availability
  • Your rest and recovery needs
  • Your weaknesses

Below are 15 different splits you can use for 5 day workout routines to spice up your hours in the gym.  If you are already doing 5 day splits, you can simply replace your current split with one below.  If you are jumping from a 3-day or 4 day split, take the time to adjust to the increased demands, whether they are mental or physical.  Remember to take your experience, goals, recovery, age and schedule into consideration. Also, note that in general, there is no “Best 5-Day Split.”  There are many factors that will contribute to your individual success. Many of these are persoanl and requires time to get your routine dialed.

There are lots of advantages to a 5-day split, particularly with intermediate and advanced bodybuilders.  I have not added cardio days, work those in as needed, or enjoy rest days. With 5-day splits you get the chance to have focused strength gains, more of a focus on building mass and less body part fatigue, and often less fatigue in general and each workout requires less time. Check out the splits below and see how they may meet your fitness goals.

Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Arms
Friday: Legs/Abs
Saturday: Off
Sunday: Off

Monday: Legs/Abs
Tuesday: Chest
Wednesday: Back
Thursday: Shoulders / Abs
Friday: Biceps/Triceps
Saturday: Off
Sunday: Off

Monday: Chest/Calves
Tuesday: Back/Abs
Wednesday: Off
Thursday: Shoulders/Hams
Friday: Quads / Abs
Saturday: Arms
Sunday: Off

Monday: Chest /Abs
Tuesday: Back
Wednesday: Legs
Thursday: Shoulder
Friday: Arms
Saturday: Off
Sunday: Off

Monday: Chest/ Shoulder/Abs
Tuesday: Back/Triceps/Traps
Wednesday: Legs/Biceps
Thursday: Chest/Shoulder/Abs
Friday: Back/Triceps/Traps
Saturday: Off
Sunday: Off

Monday: Legs/Abs
Tuesday: Chest
Wednesday: Back/Abs
Thursday: Shoulder/Abs
Friday: Arms
Saturday: Off
Sunday: Off

Monday: Back/Biceps
Tuesday: Chest/Triceps
Wednesday: Legs/Shoulders
Thursday: Back/Biceps
Friday: Chest/Triceps
Saturday: Off
Sunday: Off

Monday: Arms/Abs
Tuesday: Legs
Wednesday: Off
Thursday: Chest/Triceps
Friday: Back/Calves
Saturday: Shoulders/Biceps
Sunday: Off

Monday: Biceps/Triceps/Calves
Tuesday: Legs
Wednesday: Off
Thursday: Chest/Triceps
Friday: Back/Calves
Saturday: Shoulders/Biceps
Sunday: Off

Monday: Chest /Abs
Tuesday: Back/Calves
Wednesday: Shoulder/Abs
Thursday: Legs
Friday: Arms
Saturday: Off
Sunday: Off

Monday: Arms
Tuesday: Legs
Wednesday: Chest
Thursday: Back
Friday: Shoulders
Saturday: Off
Sunday: Off

Monday: Chest/Triceps/Calves
Tuesday: Back/Traps/Abs
Wednesday: Off
Thursday: Quads/Calves
Friday: Shoulders/Biceps
Saturday: Hamstring/Abs
Sunday: Off

Monday: Chest
Tuesday: Shoulders
Wednesday: Legs
Thursday: Back
Friday: Arms
Saturday: Off
Sunday: Off

Monday: Chest
Tuesday: Back
Wednesday: Shoulders/Traps
Thursday: Legs
Friday: Biceps/Triceps
Saturday: Off
Sunday: Off

Monday: Chest
Tuesday: Back
Wednesday: Off
Thursday: Legs
Friday: Shoulders
Saturday: Arms
Sunday: Off

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