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

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

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

Equipment

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

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout 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

Week 1

Monday - Shoulders Focus

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Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) ▶	5 sets	8, 6, 5, 5, 5 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 Bent Over Rear Delt Raise by BOOST Health TV	3 sets	12 reps	60s
5. Barbell Shrug Barbell Shrugs by Avid Fitness	3 sets	8 reps	60s
6. Dumbbell Shrug ▶	3 sets	12 reps	60s

Tuesday – Back Focus

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Exercise	Sets	Reps	Rest
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	5 reps	60s
2. Weighted Pullup ▶	4 sets	8, 6, 5, 5 reps	60s
3. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	8, 6, 5, 5 reps	60s
4. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	12 reps	60s
5. Hyperextension ▶	3 sets	15 reps	60s

Wednesday- Chest & Triceps Focus

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Exercise	Sets	Reps	Rest
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	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 Tricep Extension Cable rope tricep extension by Wellman Wellness Training	3 sets	12 reps	60s

Thursday- Legs Focus

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	8, 6, 5, 5, 5 reps	60s
2. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	4 sets	10 reps	60s
3. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	15 reps	60s
4. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	4 sets	20 reps	60s	20 Yards
5. Seated Calf Raise Machine ▶	3 sets	12 reps	60s

Friday- Biceps and Triceps Focus

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Exercise	Sets	Reps	Rest
1A. Chin-up ▶	3 sets	12 reps	60s
1B. Tricep Dips ▶	3 sets	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 Bicep Preacher Curl Incline Bench by David Kimmerle	3 sets	10 reps	60s
5. Rope Tricep Extension Cable rope tricep extension by Wellman Wellness Training	3 sets	12 reps	60s