Athlete Physique 5 Day Workout Split

By Josh England

	Advanced (3+ years)
	45 minutes/day \| 5 days/week
	Build Muscle, Gain Strength
	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 Show More

Average Exertion

Average Cardio Intensity

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.

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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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	5 sets	8 reps	60s
2.Dumbbell Lateral Raise	4 sets	10 reps	60s
3.Front Two-Dumbbell Raise	3 sets	12 reps	60s
4.Rear Delt Raise	3 sets	12 reps	60s
5.Barbell Shrug	3 sets	8 reps	60s
6.Dumbbell Shrug	3 sets	12 reps	60s

Day 2 - Tuesday – Back Focus

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	3 sets	5 reps	60s
2.Weighted Pullup	4 sets	8 reps	60s
3.Bent Over Two-Dumbbell Row	4 sets	8 reps	60s
4.Lat Pulldown	3 sets	12 reps	60s
5.Hyperextension	3 sets	15 reps	60s

Day 3 - Wednesday- Chest & Triceps Focus

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Exercise	Sets	Reps	Rest
1.Barbell Incline Bench Press	4 sets	12 reps	60s
2.Dumbbell Bench Press	4 sets	12 reps	60s
3.Tricep Dips	3 sets	12 reps	60s
4.Close Grip Push Up	3 sets	12 reps	60s
5.Rope Cable Triceps Extension	3 sets	12 reps	60s

Day 4 - Thursday- Legs Focus

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	5 sets	8 reps	60s
2.Stiff-Legged Barbell Deadlift	4 sets	10 reps	60s
3.45 Degree Leg Press	3 sets	15 reps	60s
4.Walking Dumbbell Lunge See Exercise Notes	4 sets	20 reps	60s
5.Seated Calf Raise Machine	3 sets	12 reps	60s

Day 5 - Friday- Biceps and Triceps Focus

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Chin-up	3 rounds	12 reps	0s
1B.Tricep Dips	3 rounds	12 reps	60s
2.Barbell Biceps Curl	4 sets	10 reps	60s
3.EZ-Bar Skullcrusher	4 sets	12 reps	60s
4.Standing One-Arm Dumbbell Curl Over Incline Bench	3 sets	10 reps	60s
5.Rope Cable Triceps Extension	3 sets	12 reps	60s

Date Created: 6/3/2018, UTC

Last Updated: 10/1/2021, UTC

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