5 Day Muscle Building Split

A classic 5-day split targeting major muscle groups on separate days for focused training and recovery.

Chest

Bench Press - Powerlifting

4 sets of 8 reps

Incline dumbbell bench press

4 sets of 10 reps

Dumbbell Flyes

3 sets of 12 reps

Cable Chest Press

3 sets of 15 reps

Back

Pull-up

4 sets of 10 reps

Bent Over Two-Dumbbell Row With Palms In

4 sets of 10 reps

Lat pull-down

3 sets of 12 reps

One-Arm Dumbbell Row

3 sets of 12 reps

Legs

Barbell Squat

4 sets of 8 reps

Leg Press

4 sets of 10 reps

Lying Leg Curls

3 sets of 12 reps

Leg Extensions

3 sets of 15 reps

Standing Calf Raises

4 sets of 15 reps

Shoulders & Traps

Barbell Shoulder Press

4 sets of 8 reps

Seated Dumbbell Press

4 sets of 10 reps

Side Lateral Raise

3 sets of 15 reps

Seated rear delt fly

3 sets of 15 reps

Barbell shrug

4 sets of 12 reps

Arms

EZ-Bar Curl

4 sets of 10 reps

Hammer Curls

3 sets of 12 reps

Concentration curl

3 sets of 15 reps

Close-grip bench press

4 sets of 10 reps

Cable V-bar push-down

3 sets of 15 reps

Standing barbell overhead triceps extension

3 sets of 12 reps