The Best 5-Day Workout: Splitting The Days To Get More Gains

The Best 5-Day Workout: Splitting The Days To Get More Gains


o get the most from any exercise program, you have to make sure it is well-designed. It is this necessity that led to the rise of the workout split. That said, there are so many workouts splits to choose from, which can easily lead one to confusion. But don’t be discouraged as the BetterMe app is here to help.

Among all workout splits, the 5-day workout split has been found effective in building muscle and strength. It is a classic workout split that entails exercising five days a week. Join us as we explore this workout split and evaluate some of the best exercises to include in crafting the best 5-day workout plan for muscle gains.

But first, what is a split workout?

Before choosing the workouts to include in your split training, you need first to understand what such a program entails. A split workout is a plan that targets specific body areas as it is divided according to different body parts, for particular days.  For example, you may target your legs on day one, then the chest on day two, your core on day three, and so forth. So in a 5-day split workout, you target different body muscles for only five days.

Check out 4 benefits of choosing a split workout program…

Split workouts have become a staple, especially among bodybuilders, due to their long list of benefits. Evidence suggests performing split exercises could benefit you in the following ways:

#1. Increased muscle gain

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Split training effectively builds muscle mass and size by straining each body muscle. The strain and fatigue experienced by these muscles allow them to develop to their full extent.

#2. Increased intensity

Split workouts are perfect if you are looking to increase the intensity of the workout in a specific body area. Targeting one or two muscle groups intensively for a day with more sets and heavier weights adds to increased muscle gains. This might explain why they have become a favorite among bodybuilders.

#3. Increased toning

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Split training also tones your entire body to build a specific physique, depending on your exercise areas. Most evidence shows that it is effective in toning your muscles to attain a masculine physique.

#4. Weight loss

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Split workouts are also suitable for fat loss. Remember that you will burn more calories when you have more lean muscle. However, the results may not be as much when compared to a full-body workout for weight loss.

Check out 4 tips on how to craft the best 5-day split workout program…

To attain the best results, you need to work with the best split workout. It would help if you took your time developing your 5-day split routine for muscle gain before diving into the program. Here are some factors to consider when setting up your routine due to their integral role in attaining your goals. 

#1. Training experience

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The correct exercises differ depending on your training experience or fitness level. Choose activities or variations that suit your fitness level to minimize injury risk.

#2. Goals

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It is a no-brainer that you need to set your fitness goals before crafting your workout plan. Remember that they dictate the exercises you pick.

#3. Balance


You need to develop a workout plan that you can build into your daily routine. For this to happen, you must have a balanced routine. So check your availability and schedule the plan to ease into the fitness program. 

#4. Recovery time

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It is natural to start any regime with frenzied zeal. Perhaps the thought is that the more you exercise, the faster you see the results. But unfortunately, that is commonly not the case. If you work out too long or intensely without rest days, your muscles and joints may become sore or injured. So, account for rest days to give your muscles enough time to recover, repair, and grow.

See the best 5-day split workout to get you ripped in no time

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In an ongoing effort to help you get the masculine physique you’ve always wanted, BetterMe has compiled the classic moves to get you ripped. However, do note that it’s important to get your doctor’s and trainer’s green light before changing your exercise program. Once you do, feel free to go through this split workout for muscle gains with your trainer. Here’s the super-dope 5-day split workout program.

  • Day 1: Chest + (Light) Triceps
  • Day 2: Back + (Light) Biceps
  • Day 3: Core + Forearms + Calves + Cardio
  • Day 4: Shoulders + (Heavy) Triceps
  • Day 5: Legs + (Heavy) Biceps
  • Day 6: Rest (Light core workout as an option)

Some people may opt to perform some light core workout or cardio on day six when they’re
supposed to be resting. Be sure to talk to your trainer before making such a decision.

Check out the effective and easy-to-replicate 5-day split workout exercises…

The exercises compiled for each day are considered the best in toning the identified muscle group. Remember to talk to your trainer to adjust the exercise variations, reps, and sets to
suit your fitness level. So, without further ado, here are the exercises set for each day.

Day 1

  • Incline Dumbbell Press: 8–10 reps (4 Sets)  
  • Flat Bench Press: 8–10 reps (4 Sets)  
  • Decline Dumbbell Flyes: 8–12 reps (3 sets)
  • Triceps Pushdown – V-Bar Attachment: 9–12 reps (3 Sets)
  • Skull Crushers: 9–12 reps (3 Sets)
  • Decline Bench Press: 8–10 reps each (3 Sets)

Day 2

  • Deadlift: 8–10 reps (2 sets)
  • Seated Cable Rows: 8–10 reps (2 sets)
  • Front Lat Pulldown: 8–10 reps (2 sets)
  • Bent-Over Barbell Rows: 8–10 reps (2 sets)
  • Barbell Curl (EZ-bar): 3 sets (8–10 reps)
  • Hammer Curls: 8–12 reps (3 sets)
  • Concentration Curls: 8–12 reps (3 sets) 
  • Straight-Arm Pulldown: 8–10 reps (2 sets)

Day 3

  • 25 minutes of cardio before or after your workout
  • Hanging Leg Raise: 10–12 reps (3 sets)
  • Crunches: 10–12 reps (3 sets) 
  • Seated Calf Raise: 8–15 reps 3 (sets)
  • Seated Russian Twist: 12–15 reps on each side
  • Planks: 3 sets maximum hold
  • Bicycle Crunches: 15–20 reps
  • Smith Machine Calf Raise: 8–15 reps (3 sets)
  • Palms-Up Barbell Wrist Curl: maximum reps for 3 sets. Begin with the bar, and add 2.5
    or 5 lbs after each set.
  • Palm Down Barbell Wrist Curls Over Bench: maximum reps for 3 sets. Begin with the
    bar, and add 2.5 or 5 lbs after each set.

Day 4

  • Military Press: 8–10 reps (4 sets)
  • Seated Dumbbell Press: 8–10 reps (4 sets)
  • Dips: 8–10 reps (4 sets)
  • Standing Dumbbell Triceps Extension: 8–12 reps (4 sets)
  • Side Lateral Raise: 8–12 reps (4 sets)
  • Reverse Flyes: 8–12 reps (4 sets)
  • Front Lateral Raise: 8–12 reps (4 sets)
  • Shrugs: 8–10 reps (3 sets)
  • Triceps Pushdown-Rope Attachment: 8–12 reps (4 sets)

Day 5

  • Leg Press: 8–10 reps (3 sets)
  • Squats: 6–8 reps (4 sets)
  • Wide-Grip Standing Barbell Curl: 8–12 reps (4 sets)
  • Spider Curl: 8–10 reps (4 sets)
  • Lying Leg Curls: 8–12 reps (3 sets)
  • Smith Machine Calf Raise: 8–12 reps (4 sets)
  • Machine Bicep Curl: 8–12 reps (3 sets)
  • Leg Extensions: 8–12 reps (3 sets). (Skip if you have leg complications).

So, how do you get started?

Of course, you need to first consult your doctor and trainer before starting any new fitness
challenge. After this, BetterMe recommends the following:

  1. Learning the correct form of each move to prevent or minimize injury risk.
  2. Focusing on progressive overload to avoid a plateau and optimize muscle gains.
  3. Following a muscle-building diet plan consisting of healthy foods like proteins that are
    vital for muscle growth.

A final word

Split training is one of the most effective ways of building muscle mass and strength thanks to
the constant exercising of a specific body muscle. The best 5-day workout in a split program should emphasize five different muscle groups for five days. Additionally, it should include suitable exercises depending on your fitness level and recommend following a muscle-building diet plan. BetterMe recommends talking to your doctor, trainer, and dietitian before introducing new dietary or workout changes.

Featured image: Viktor_Gladkov | iStock

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