5 day 1 hour Muscle Group Split Workout

By Myworkouts

	Advanced (3+ years)
	67 minutes/day \| 5 days/week
	Build Muscle, Bodybuilding, Gain Strength
	Barbell, Flat Bench, Bodyweight, Dips (Parallel) Bar, Box, Chains, EZ Bar, Pull up bar, Weight Plate, Steps Show More

Average Exertion

Average Cardio Intensity

Split workout that breaks up

Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	5 reps	60s
2.Pike Push-up on Bench	4 sets	8 reps	60s
3.Chest Dips	3 sets	8 reps	60s
4.Incline Pushup	3 sets	8 reps	60s
5.Bent Over Barbell Row	4 sets	5 reps	60s
6.Weighted Chin Up Hang	4 sets	8 reps	60s
7.EZ Bar Reverse Grip Bent Over Row	4 sets	8 reps	60s
8.Pull-up	3 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	4 sets	5 reps	60s
2.Modified Handstand Push Up (Off Box)	4 sets	8 reps	60s
3.Barbell Shrug	4 sets	8 reps	60s
4.Close Grip Pull Up	4 sets	8 reps	60s
5.Underhand Push-up	4 sets	8 reps	60s
6.EZ-Bar Curl	3 sets	8 reps	60s
7.EZ-Bar Skullcrusher	4 sets	8 reps	60s
8.Tricep Dips	4 sets	8 reps	60s
9.Tabletop Dip	3 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Alternating Step Down	4 sets	5 reps	60s
2.Barbell Quick Drop See Exercise Notes	4 sets	8 reps	60s
3.Lever Vertical Leg Raise See Exercise Notes	4 sets	8 reps	60s
4.Single-Leg Donkey Calf Raise	4 sets	12 reps	60s
5.Single-Leg Elevated-Feet Plank	4 sets	6 reps	60s
6.Hanging Single-Leg Raise	4 sets	8 reps	60s
7.Floor Crunch (legs on bench) See Exercise Notes	3 sets	10 reps	60s
8.Barbell Ab Rollout	3 sets	60s	30s

Exercise	Sets	Reps	Rest
1.Paused Barbell Bench Press	4 sets	10 reps	60s
2.Weighted Pull Up Hang	4 sets	10 reps	60s
3.Handstand Shoulder Press (between benches)	4 sets	10 reps	60s
4.Chin-up	4 sets	10 reps	60s
5.EZ-Bar Curl	4 sets	10 reps	60s
6.Barbell French Press	4 sets	10 reps	60s

Exercise	Sets	Reps	Rest
1.Lateral Step-up	4 sets	10 reps	60s
2.Plate Overhead Squat See Exercise Notes	4 sets	10 reps	60s
3.Barbell Hip Thrust with Bench	4 sets	10 reps	60s
4.Weighted Front Squat	4 sets	10 reps	60s
5.Standing Calf Raises	4 sets	10 reps	60s
6.Bodyweight Squat With Calf Raise	4 sets	10 reps	60s

Date Created: 10/21/2021, UTC

Last Updated: 10/21/2021, UTC

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