With so many options available for workout splits there is always going to be a debate about whether one split is better than the other. But not all splits are created equally. Some seem to incorporate too much work without proper rest time while others do the exact opposite. But after a lot of research we think that this split is the best.
Please note: 5-Day Splits are meant as intermediate to advanced training. People who are still in the beginner phases should not grab this program and jump right in because your bodies will not be ready for it.
Mass Building 5-Day Split
• Day 1 - Chest/ Triceps
• Day 2 - Quads/Hamstrings
• Day 3 - Rest
• Day 4 - Shoulders/Calves/Abs
• Day 5 - Back/Biceps
• Day 6 - Rest
• Day 7 - Cardio/Abs
All workouts (except Day 7) should include 15 minutes of light cardio to warm the body up. The workout phase should only last 45 minutes followed by 5-10 minutes of stretching. You should aim to rest only about a minute or so between sets and use rep counts in the 6-10 range. Sets should be in the 3 to 5 range depending on how many sets you need to get to your maximum weight for 6 reps.
Now let's get down to the justification portion of why the split is set-up this way. Generally speaking if you are looking at a 5 day training split you are very serious about your training. Therefore you have the time and desire to be in the gym this much. As this program is built around mass building we are aiming for solid days of rest and more limited cardiovascular work. But the rest days are crucial to ensure that the central nervous system gets a full rest.
• We start Day 1 with the standard Chest and Triceps. Everyone likes working chest, even on a Monday so this is always a great day to start the week. The focus should be on big compound exercises like the Bench Press and Dips along with Dumbbell Flyes and Lying Tricep Extensions.
• Day 2 is going to be Quads and Hamstrings centered around Squats. We will also do Leg Presses and Leg Extensions for the quads before doing Stiff-Legged Deadlifts and Hamstring Curls to finish off the workout.
• Day 3 is rest because after working big muscles like legs we need to take it easy. The only thing you should do today is stretch, eat, and rest.
• Day 4 is Shoulders, Calves, and Abs. We will focus on those cannonballs with Dumbbell Shoulder Presses, Barbell Upright Rows, Side Laterals, and Rear Laterals. Calves should be blasted with Standing Calf Raises, Seated Calf Raises, and Single-Leg Dumbbell Calf Raises. For Abs just do standard machine crunches to the front and sides along with leg-raises.
• Day 5 is the always fun Back and Biceps. Again we go big with Dead Lifts to start. That is followed by Chin-ups, and then Single Dumbbell Rows. Biceps are blasted simply with Barbell Curls and Alternating Dumbbell Curls. Specific forearm work isn't very necessary if you don't use straps for back work.
• Day 6 is rest after working the back and doing Dead lifts. The only thing you should do today is stretch, eat, and rest.
• Day 7 is Cardio and Abs. You should aim for 60 minutes of solid weight loss cardio. Make sure to stretch out afterwards. For Ab work focus on 3-4 good core exercises.
This is a basic program focusing on big exercises and mass. There are fewer exercises because your energy is going to be focused on lifting as much weight as possible. The rest days are staggered to allow a full day after the big exercises that stress the whole body so much. If you think you are ready, then jump on this split and build some solid mass.