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Athlete Physique 5 Day Workout Split

Google Sheet Workout Export

By Josh England

Experience Advanced (3+ years)
Time 45 minutes/day | 5 days/week
Goals

Build Muscle, Gain Strength

Equipment

Barbell, 2 x Dumbbell, Weight Plate, Lat Pulldown Cable Machine, Lat Pulldown Bar, Back Hyperextension Bench, Incline Bench, Flat Bench, Dips (Parallel) Bar, Bodyweight, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Squat Rack, 45 Degree Leg Press Machine, Seated Calf Raise Machine, Pull up bar, EZ Bar, 1 x Dumbbell


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Average Exertion
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60%
Average Cardio Intensity
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30%

This 5 Day workout routine is designed to give you the physique and functionality of an athlete, balancing muscle and strength growth between all major muscle groups. Over the 5 days of this split, you'll be hitting the major muscle groups that will create a more athletic body type: Shoulders, Back, Chest, Triceps, Biceps, and Legs. Each workout uses a variety of rep and set ranges to make sure you're building a combination of size and strength that a true athlete is known for. Intermediates looking to build functional strength and look the part should try this workout.

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Description

Week 1 Overview

Day 1:

Monday - Shoulders Focus

Day 2:

Tuesday – Back Focus

Day 3:

Wednesday- Chest & Triceps Focus

Day 4:

Thursday- Legs Focus

Day 5:

Friday- Biceps and Triceps Focus

Day 6:

Rest

Day 7:

Rest


Day 1 - Monday - Shoulders Focus

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Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
1. Standing Barbell Military Press (AKA Overhead Press)
5 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
2. Dumbbell Lateral Raise
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3. Front Two-Dumbbell Raise
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
4. Rear Delt Raise
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Shrug demonstrationPlay Barbell Shrug demonstration
5. Barbell Shrug
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
6. Dumbbell Shrug
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Day 2 - Tuesday – Back Focus

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Weighted Pullup demonstrationPlay Weighted Pullup demonstration
2. Weighted Pullup
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3. Bent Over Two-Dumbbell Row
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4. Lat Pulldown
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Hyperextension demonstrationPlay Hyperextension demonstration
5. Hyperextension
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Day 3 - Wednesday- Chest & Triceps Focus

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1. Barbell Incline Bench Press
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Tricep Dips▶
3. Tricep Dips
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
4. Close Grip Push Up
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
5. Rope Cable Triceps Extension
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Thursday- Legs Focus

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
5 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
2. Stiff-Legged Barbell Deadlift
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3. 45 Degree Leg Press
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
4. Walking Dumbbell Lunge
4 sets, 20 reps, (rest 60s)
20 Yards
Time between exercises: 60s
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Seated Calf Raise Machine▶
5. Seated Calf Raise Machine
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Day 5 - Friday- Biceps and Triceps Focus

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Circuit
Chin-up demonstrationPlay Chin-up demonstration
1A. Chin-up
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Tricep Dips▶
1B. Tricep Dips
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
2. Barbell Biceps Curl
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
3. EZ-Bar Skullcrusher
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing One-Arm Dumbbell Curl Over Incline Bench demonstrationPlay Standing One-Arm Dumbbell Curl Over Incline Bench demonstration
4. Standing One-Arm Dumbbell Curl Over Incline Bench
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
5. Rope Cable Triceps Extension
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 6/3/2018, UTC


Last Updated: 10/1/2021, UTC

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