
This 5 day split is for intermediate lifters who are hungry for rapid size and strength gains. You will notice that deadlift is separated from the back workout day, and grouped with hamstring training. This is a very effective approach, and will allow you to not only blast your back and hamstrings, but also increase your deadlift max. Also, by grouping deadlifts with Romanian deadlifts, you will be hitting your lower back one less training day per week, which is always a good thing.
Day 1
Chest and Triceps


Sets: 2-4 Reps: 3-5


Sets: 2-3 Reps: 6-8


Sets: 2-3 Reps: 6-8


Sets: 2 Reps: 3-5


Sets: 2 Reps: 6-8
Day 2
Back and Traps


Sets: 2-4 Reps: 3-5


Sets: 2-3 Reps: 6-8


Sets: 2-3 Reps: 6-8


Sets: 2 Reps: 3-5


Sets: 2 Reps: 6-8
Day 3
Quads and Calves


Sets: 2-4 Reps: 3-5


Sets: 2-3 Reps: 6-8


Sets: 2-3 Reps: 6-8


Sets: 2 Reps: 10-15


Sets: 2 Reps: 40
Day 4 - rest day
Description is empty
No exercises
Day 5
Shoulders and Biceps


Sets: 2-4 Reps: 3-5


Sets: 2-3 Reps: 6-8


Sets: 2 Reps: 6-8


Sets: 2 Reps: 8


Sets: 2 Reps: 3-5


Sets: 2-3 Reps: 6-8


Sets: 1-2 Reps: 8
Day 6
Deadlift and Hamstrings


Sets: 2-4 Reps: 3-5


Sets: 3-4 Reps: 6-8


Sets: 3-4 Reps: 6-8


Sets: 3-4 Reps: 6-8
Day 7 - rest day
Description is empty
No exercises