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Athlete Physique 5 Day Workout Split

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

53 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

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, y

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar, Weight Plate

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

53 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

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, y

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar, Weight Plate

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Shoulders Focus

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ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
5 sets8, 6, 5, 5, 5 reps60s
2. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets10 reps60s
3. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
3 sets12 reps60s
4. Rear Delt Raise3 sets12 reps60s
5. Barbell Shrug3 sets8 reps60s
6. Dumbbell Shrug
Dumbbell Shrug
3 sets12 reps60s

Wednesday- Chest & Triceps Focus

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ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press4 sets12 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
4 sets12 reps60s
3. Tricep Dips
Tricep Dips
3 sets12 reps60s
4. Close Grip Push Up
Close Grip Push Up
3 sets12 reps60s
5. Rope Tricep Extension3 sets12 reps60s

Friday- Biceps and Triceps Focus

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ExerciseSetsRepsRestNotes
1A. Chin-up
Chin-up
3 sets12 reps60s
1B. Tricep Dips
Tricep Dips
3 sets12 reps60s
2. Barbell Biceps Curl
Barbell Biceps Curl
4 sets10 reps60s
3. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
4 sets12 reps60s
4. Standing One-Arm Dumbbell Curl Over Incline Bench3 sets10 reps60s
5. Rope Tricep Extension3 sets12 reps60s

Date Created: 6/3/18, 11:54 AM


Last Updated: 9/12/20, 9:37 PM

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