Best 5 Day Workout Split – Tmdailyblogs
Best 5 Day Workout Split – Tmdailyblogs
A well-structured 5 day workout split can help you target specific muscle groups, improve strength, and maintain a balanced fitness routine. Below are the Best 5 Day Workout Split – Tmdailyblogs:-
1. Push-Pull-Legs Split:
This classic split divides your week into three key movements:
- Day 1: Push (Chest, Shoulders, Triceps)
Focus on bench presses, overhead presses, and tricep dips. - Day 2: Pull (Back, Biceps)
Incorporate pull-ups, rows, and bicep curls. - Day 3: Legs (Quads, Hamstrings, Glutes)
Include squats, deadlifts, and lunges.
With two additional rest or accessory days, this split builds both strength and symmetry.
2. Upper-Lower Body Split:
This efficient split alternates between upper and lower body workouts:
- Day 1 & 3: Upper Body (Chest, Back, Shoulders, Arms)
Do push-ups, shoulder press or lateral raises, arnold press. - Day 2 & 4: Lower Body (Legs, Glutes, Core)
Perform squats, romanian deadlifts, calf raises. - Day 5: Full Body or Rest
Combine compound movements like squats, deadlifts, and bench presses.
It’s perfect for beginners and intermediate lifters looking to balance workload and recovery.
3. Body Part Split:
It concentrates on one major muscle group per day:
- Day 1: Chest
Develop chest muscles with pressing and isolation movements. - Day 2: Back
Strengthen and build the back muscles with pulling movements. - Day 3: Shoulders
Isolate the deltoid muscles and improve shoulder stability. - Day 4: Arms (Biceps and Triceps)
Build arm strength and size with exercises like barbell curls, tricep pushdowns etc. - Day 5: Legs
Target quads, hamstrings, glutes, and calves for overall lower-body development.
This traditional split allows for maximum focus on each muscle but requires dedication.
4. Strength and Hypertrophy Split:
This type of split combines powerlifting and bodybuilding approaches:
- Day 1 & Day 3: Heavy Compound Lifts (Strength Focus)
Prioritize heavy, low-rep compound lifts to improve overall strength and power. - Day 2, 4, & 5: Hypertrophy Focus (Isolation Exercises)
Incorporate high-rep isolation movements targeting specific muscle groups.
Great for building strength and size simultaneously.
5. Functional Training Split:
It aims for improving overall athletic performance:
- Day 1: Strength (Squats, Deadlifts, Presses)
Build foundational strength to support functional movement patterns. - Day 2: Mobility and Core (Planks, Yoga, Functional Movements)
Improve flexibility, balance, and core stability for injury prevention and better movement. - Day 3: Speed and Power (Sprints, Plyometrics)
Develop explosive strength and agility for athletic performance. - Day 4: Endurance (HIIT, Circuit Training)
Build stamina and fitness through high-intensity exercises. - Day 5: Recovery and Stretching
Promote muscle recovery and relaxation while improving flexibility.
Ideal for those looking for a holistic approach to fitness.
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