Mega 5 Day Muscle Group Workout Split

By Stephen Teeters

	Intermediate (2-3 years)
	49 minutes/day \| 5 days/week \| 3 weeks
	Gain Strength, Build Muscle, Powerlifting, Powerbuilding
	Barbell, Squat Rack, 45 Degree Leg Press Machine, Leg Extension Machine, Lying Leg Curl Machine, Seated Calf Raise Machine, Flat Bench, 2 x Dumbbell, Incline Bench, Decline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Triangle Lat/Low Row Attachment, Landmine, Dips (Parallel) Bar, EZ Bar, 1 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

Source: docs.google.com

This 5 days split routine includes compound lifts and multiple intensities to stimulate muscle growth and strength. For the first 4 days each workout starts with a compound lift for strength, and is followed by the last exercise with its accessory movement for lower weight, but with higher reps. This variety of volume and intensity provides a base stimulus, and together with complementary lifts will make each day optimal for muscle growth and strength growth.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1 - Leg

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	5 sets	3 - 5 reps	60s
2.45 Degree Leg Press	5 sets	3 - 5 reps	60s
3.Barbell Lunge	4 sets	4 - 6 reps	60s
4.Leg Extensions	4 sets	4 - 6 reps	60s
5.Lying Leg Curls	4 sets	4 - 6 reps	60s
6.Seated Calf Raise Machine	4 sets	15 - 20 reps	60s

Day 2 - Chest

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	5 sets	3 - 5 reps	60s
2.Dumbbell Bench Press	5 sets	3 - 5 reps	60s
3.Barbell Incline Bench Press	4 sets	4 - 6 reps	60s
4.Dumbbell Decline Bench Press	4 sets	4 - 6 reps	60s
5.Dumbbell Flyes See Exercise Notes	4 sets	6 - 8 reps	60s

Day 3 - Back

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	5 sets	3 - 5 reps	60s
2.Bent Over Barbell Row	5 sets	3 - 5 reps	60s
3.Barbell Good-morning	5 sets	4 - 6 reps	60s
4.Lat Pulldown	5 sets	4 - 6 reps	60s
5.T-Bar Row with Handle	5 sets	4 - 6 reps	60s

Day 4 - Shoulders

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Exercise	Sets	Reps	Rest
1.Seated Dumbbell Shoulder Press	5 sets	3 - 5 reps	60s
2.Arnold Press	5 sets	3 - 5 reps	60s
3.Dumbbell Alternating Front Raise	4 sets	3 - 5 reps	60s
4.Dumbbell Lateral Raise	4 sets	4 - 6 reps	60s
5.Rear Delt Raise	4 sets	4 - 6 reps	60s

Day 5 - Arms

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Exercise	Sets	Reps	Rest
1.Weighted Triceps Dip	4 sets	6 - 8 reps	60s
2.EZ-Bar Skullcrusher	4 sets	6 - 8 reps	60s
3.Standing Dumbbell Triceps Extension	4 sets	6 - 8 reps	60s
4.Standing Dumbbell Biceps Curl	4 sets	6 - 8 reps	60s
5.Seated Dumbbell Biceps Curl	4 sets	6 - 8 reps	60s
6.Alternating Incline Dumbbell Biceps Curl	4 sets	6 - 8 reps	60s

Date Created: 2/27/2021, UTC

Last Updated: 1/2/2022, UTC

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