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This advanced workout routine is a 5-day split - Two Days On, 1 Day Off, Two Days On, 1 Day Off. It is aimed at muscle size, definition and tone.
WEDNESDAY - REST DAY
SATURDAY - REST DAY
SUNDAY - START WORKOUT CYCLE AGAIN
WORKOUT SUMMARY
- Main Goal
Build Muscle - Workout Type
Split - Training Level
Advanced - Program Duration10 weeks
- Days Per Week
5 - Time Per Workout30-45 minutes
- Equipment Required
Barbell, Cables, Dumbbells, Machines - Target GenderMale & Female
Workout Description
This workout routine is a 5-day split workout - Two Days On, 1 Day Off, Two Days On, 1 Day Off. The workout is aimed at muscle size, definition and tone. This workout was designed for advanced lifters. If you have any questions about this workout ask in the comments section below!| Monday - Chest and Shoulders | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Decline Smith Presses | 2 | 12 |
| Flat Dumbbell Presses | 4 | 20 |
| Incline Dumbbell Flyes | 3 | Failure |
| Shoulders | ||
| Exercise | Sets | Reps |
| Seated Dumbbell Presses | 1 | 25 |
| Reverse EZ Bar Presses | 1 | Failure |
| Seated Dumbbell Side Laterals | 1 | Failure |
| Notes | ||
| None. |
| Tuesday - Legs | ||
|---|---|---|
| Quads | ||
| Exercise | Sets | Reps |
| Leg Presses | 4 | 25 |
| Leg Curls | 1 | 30 |
| Leg Extensions | 1 | 30 |
| Hamstrings | ||
| Exercise | Sets | Reps |
| Leg Curl Machine | 3 | Failure |
| Notes | ||
| None. |
| Thursday - Back, Rear Shoulders, Traps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Pull-ups | 3 | 12 |
| Dead Lifts | 3 | 10 |
| Dumbbell Rows | 3 | 10 |
| Lat Pulldown | 3 | 10 |
| Rear Delts | ||
| Exercise | Sets | Reps |
| Bent Over Rear Delt Cable Fly | 2 | 25 |
| Traps | ||
| Exercise | Sets | Reps |
| Barbell Shrugs | 3 | 12 |
| Seated Dumbbell Shrugs | 3 | 12 |
| Upright Rows | 3 | 12 |
| Notes | ||
| None. |
| Friday - Arms and Calves | ||
|---|---|---|
| Arms | ||
| Exercise | Sets | Reps |
| Standing Dumbbell Curls | 2 | 10 |
| Dumbbell Drag Curls | 1 | 20 |
| Incline Hammer Curls | 1 | 15 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close-Grip Benches | 1 | 25 |
| Tricep Press Downs | 1 | 25 |
| Double Arm Kickbacks | 1 | 25 |
| Bench Dips | 1 | Failure |
| Calves | ||
| Exercise | Sets | Reps |
| Seated Calf Raises | 3 | 15 |
| Donkey Calf Raises | 3 | 15 |
| Notes | ||
| None. |
SUNDAY - START WORKOUT CYCLE AGAIN
