What Is the Best 5-Day Workout Split?

By BestRankedSupplements.com on January 11, 2023

What Is the Best 5-Day Workout Split?

When it comes to designing a workout split, there are many options to choose from. One popular option is the 5-day split, which allows you to target specific muscle groups on specific days of the week. The key to designing a good workout split is to choose exercises that target the major muscle groups of your body, and to make sure you are allowing enough time for each muscle group to recover before working it again.


Here is an example of a 5-day workout split that you can use as a starting point:


Monday: Chest and Triceps



Tuesday: Back and Biceps



Wednesday: Rest or Active Recovery


Thursday: Shoulders and Traps



Friday: Legs and Abs



Saturday and Sunday: Rest


This is just one example of a 5-day workout split, and you can certainly adjust it to suit your specific goals and preferences. It is important to remember that the key to achieving your goals is consistency and progressive overload. With progressive overload, you need to continuously challenge your muscles by increasing weight and/or reps over time. Remembering also to incorporate cardio and stretching on rest days can help in overall fitness.


Another variation of a 5-day workout split is the "push-pull" split. This type of split focuses on training different muscle groups on different days, with the goal of creating balance and preventing overuse injuries. The push-pull split can be beneficial for those who have been working out for a while and have already built a solid foundation of strength and muscle mass.


Here's an example of a push-pull workout split:


Monday: Push (Chest, Shoulders, Triceps)



Tuesday: Pull (Back, Biceps, Trapezius)



Wednesday: Rest or Active Recovery


Thursday: Push (Legs, Core)



Friday: Pull (Back, Biceps, Trapezius)



Saturday and Sunday: Rest


The idea behind this split is to separate muscle groups that oppose each other. Pushing exercises involve working the chest, shoulders and triceps, which are all muscles that are involved in pushing movements. Pulling exercises, on the other hand, involve working the back, biceps, and trapezius, which are all muscles that are involved in pulling movements. This allows for a balance in muscle group targeting and reduces the chance of overworking and fatigue on any particular muscle group.


It's also important to note that as you progress and become more advanced, you might want to focus on more specific goals and therefore adjust the training plan accordingly. For example, if you're looking to build a bigger chest, you might want to increase the number of sets and reps of exercises that target that muscle group. Or you might want to focus more on isolated exercises, such as flyes or cable crossovers, to target the chest muscles specifically.


Finally, it's always important to listen to your body and adjust your workouts as needed. If you're feeling tired or stressed, take a break or cut back on the intensity of your workouts. The most important thing is to find a workout plan that works for you and to stick with it. A consistent and well-rounded workout plan, along with proper nutrition and adequate rest, will help you reach your fitness goals.