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
Equipment

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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


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
5 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Tuesday – Back Focus

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Weighted Pullup demonstrationPlay Weighted Pullup demonstration
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
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Hyperextension demonstrationPlay Hyperextension demonstration
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
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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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
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Day 4 - Thursday- Legs Focus

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
4 sets, 20 reps, (rest 60s)
20 Yards
Time between exercises: 60s
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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
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Tricep Dips
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Standing One-Arm Dumbbell Curl Over Incline Bench demonstrationPlay Standing One-Arm Dumbbell Curl Over Incline Bench demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
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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