Type:
Split
Level:
Beginner
Days per week:
5 days
Sex:
Male & Female
This is a 5 day muscle building split designed so that each workout can be completed in around 30 minutes max for those who are pushed for time or workout during lunch.
Day 1
Legs
Barbell squat
Sets: 5 Reps: 8-10
Leg press
#Superset1: Sets: 3 Reps: 12
Leg extensions
#Superset1: Sets: 3 Reps: 12
Romanian deadlift
Sets: 3 Reps: 10
Lying leg curls
Sets: 3 Reps: 10
Day 2
Chest
Barbell bench press - medium grip
Sets: 4 Reps: 8-10
Incline dumbbell press
#Superset1: Sets: 4 Reps: 10
Incline dumbbell flyes
#Superset1: Sets: 4 Reps: 10
Butterfly
Sets: 3 Reps: 10
Seated calf raise
Sets: 4 Reps: 8-10
Day 3
Shoulders
Seated barbell military press
Sets: 4 Reps: 10
Side lateral raise
Sets: 3 Reps: 10
Cable seated lateral raise
Sets: 3 Reps: 10
Day 4
Back
Wide-grip lat pulldown
Sets: 4 Reps: 10
Bent over two-arm long bar row
Sets: 4 Reps: 10
V-bar pulldown
Sets: 3 Reps: 10
Barbell shrug
#Superset1: Sets: 4 Reps: 10
Bent over barbell row
#Superset1: Sets: 4 Reps: 10
Day 5
Triceps
Lying close-grip barbell triceps extension behind the head
Sets: 3 Reps: 10
Triceps pushdown
Sets: 3 Reps: 10
Reverse grip triceps pushdown
Sets: 3 Reps: 12
Preacher curl
Sets: 4 Reps: 10
Hammer curls
Sets: 3 Reps: 10
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises