What is a 5 day training split?
Before we get into the different types of 5 day workout splits, let’s first understand what a workout split is. A workout split refers to how you distribute your workout routine throughout the week. With a 5-day workout, you’ll target different muscle groups each day of the week, allowing for optimal recovery and growth.
1. Push/Pull/Split Legs
The Push/Pull/Legs split is a popular choice among fitness enthusiasts. This division focuses on dividing your workouts into three main categories: pushing exercises (e.g. chest, shoulders, triceps), pulling exercises (e.g. back, biceps), and leg exercises. This type of split allows for a balanced approach to training different muscle groups and ensures adequate rest between sessions.
2. Upper/lower division
The Upper/Lower split divides your workouts into upper body and lower body days. This split is ideal for those looking to focus more intensely on specific muscle groups. Upper body days typically include exercises for the chest, back, shoulders and arms, while lower body days target the legs and glutes. This split provides a good balance between upper and lower body training.
3. Split body part
With a body part split, you dedicate each day of the week to a specific muscle group or body part. For example, you might have a chest day, a back day, a shoulder day, a leg day, and an arm day. This split allows you to target each muscle group with more volume and intensity, making it a popular choice for bodybuilders looking to work specific muscle groups.
4. Full body split
The Full Body split involves working all major muscle groups in one session. This type of split is ideal for beginners or those who have little time to dedicate to the gym. With a full body split, you can hit each muscle group multiple times throughout the week, ensuring balanced development and overall strength gains.
Benefits of a 5 Day Workout
- Optimal recovery: By dividing your workouts into different muscle groups, you allow each muscle group to rest and recover before the next session, reducing the risk of overtraining.
- Increased variety: With a 5-day workout, you can incorporate a variety of exercises and training techniques to keep your workouts fresh and engaging.
- Targeted muscle growth: By focusing on specific muscle groups on different days, you can target weak areas and focus on muscle development more effectively.
- Improved resistance: A well-structured 5-day workout can help improve overall strength and performance by allowing for adequate recovery and progressive overload.