M-F Workout Routine: 5 Day Body Part Split Workout

[01dragonslayer]

Build muscle and lose fat with this Monday-Friday workout routine. Crush the gym throughout the work week & enjoy your weekends off with this workout split.

WORKOUT SUMMARY​

• Main Goal
  Build Muscle
• Workout Type
  Split
• Training Level
  Intermediate
• Program Duration10 weeks
• Days Per Week
  5
• Time Per Workout45-60 minutes
• Equipment Required
  Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
• Target GenderMale & Female
• Recommended Supps
  Whey Protein
  Casein Protein
  Creatine Monohydrate
  Fish Oil
• Workout PDFDownload Workout

Workout Description​

Traditional body part splits have been around for a long time.
And there’s a lot of reasons why.

1. They clearly work in promoting muscle growth.
2. They’ve been promoted by some of the industry’s top athletes.
3. Who doesn’t like a good pump?

But probably the biggest reason of them all – they fit in nicely with the work week schedule.
With all the hoopla about making sure to hit each body part twice a week, we’ve been committed in bringing you guys workout routines that fit that mold.
But today, we’re going back to our roots on this one and providing you with a solid bro(ette)-split you can do during the week.
Enjoy!
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The M-F Workout Routine​

The following workout is meant to be performed Monday through Friday.
Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover.
Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.
Follow the program as written for 10 weeks, moving up in weight when possible.

Monday: Back Workout​

Exercise	Sets	Reps
1. Deadlift	4	6
2. Lat Pull Down	4	8-12
3. Dumbbell Row	4	8-12
4. Hammer Strength Machine Row	4	10
5. One Arm Cable Row	3	12
6. Straight Arm Cable Pull Down	2	15

Tuesday: Chest & Abs Workout​

Exercise	Sets	Reps
1. Incline Bench Press	4	6
2. Decline Bench Press	4	8-12
3. Machine Bench Press	3	6-12
4. Machine Fly	3	12-15
5. Push Ups	3	Failure
6. Machine Crunch	3	15
7. Hanging Leg Raise	3	12-15

Wednesday: Legs Workout​

Exercise	Sets	Reps
1. Barbell Back Squat	5	6
2. Romanian Deadlift	4	8-12
3. Leg Press	3	10-15
4. Leg Curl	3	12-15
5. Walking Lunge	3	15 Each
6. Smith Machine Calf Raise	4	20

Thursday: Shoulders & Abs Workout​

Exercise	Sets	Reps
1. Military Press	4	6
2. Lateral Raise	4	8-12
3. Reverse Machine Fly	4	8-12
4. Machine Shoulder Press	3	6-10
5. Barbell Shrugs	4	15
6. Decline Sit Up	3	15
7. Barbell Roll Out	3	12

Friday: Arms Workout​

Exercise	Sets	Reps
1. EZ Bar Curl	4	8-12
2. EZ Bar Skullcrusher	4	8-12
3. Spider Curl	4	8-12
4. Tricep Dip	4	8-12
5. Cable Hammer Curl	4	8-12
6. Cable Overhead Tricep Extension	4	8-12

M-F Workout Routine Summary​

The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split.
Feel free to substitute any of the exercises listed for a preferred exercise. So long as the lifts target the same muscle group and in a similar fashion, there’s no problems with substituting for a different variation.
Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. The type of cardio, duration, and intensity will depend on your ability to recover and preferences.
This program can be used as either a cutting program or a bulking program depending on your nutrition while using it.