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The 5-Day Workout Split That Transformed My Physique
Fitness

The 5-Day Workout Split That Transformed My Physique

Nov 1, 2025
14 min read

The split that changed everything

For years, I bounced between workout programs. 3-day full body. 4-day upper/lower. Random YouTube workouts. Bro splits. CrossFit-style metcons.

Nothing stuck. I'd see some progress, plateau, get bored, and switch programs.

Then I designed a 5-day split based on proven principles, stuck with it for 12 months, and the results were transformative.

This is that program - the exact workouts, exercises, sets, reps, and progression scheme that took me from average to the strongest and most muscular I've ever been.

Why This Split Works

This program is built on several key principles:

Progressive Overload: Adding weight or reps every week

Adequate Volume: Enough work to stimulate growth

Proper Recovery: Each muscle gets 48+ hours between sessions

Exercise Variety: Compound movements for mass, isolation for detail

Consistency: The same structure makes progress trackable

The Split:

  • Monday: Chest & Triceps
  • Tuesday: Back & Biceps
  • Wednesday: Rest or Active Recovery
  • Thursday: Shoulders & Abs
  • Friday: Legs
  • Saturday: Arms & Accessories
  • Sunday: Rest

    • Each muscle gets hit hard once per week with adequate volume, plus some muscles get indirect work on other days (triceps help on chest day, etc.).

    The Philosophy Behind the Program

    Primary Goal: Build muscle while losing/maintaining fat

    Training Style:

  • Hypertrophy focus (8-12 rep range primarily)
  • Some strength work (5-8 reps on compounds)
  • Moderate to high volume (12-20 sets per muscle per week)
  • 60-75 minute sessions

    • Progression Strategy:

    Week 1-4: Focus on adding reps (progressive overload)

    Week 5: Deload (reduce volume by 40%)

    Week 6-9: Focus on adding weight

    Week 10: Deload

    Repeat

    Monday: Chest & Triceps

    Total Time: 60-70 minutes

    Warm-Up (10 minutes):

  • 5 minutes light cardio
  • Arm circles and shoulder rotations
  • Light dumbbell press sets
  • Band pull-aparts

    • Workout:

    1. Barbell Bench Press

  • Sets: 4
  • Reps: 6-8
  • Rest: 2-3 minutes
  • Notes: The king of chest builders. Progressive overload here is crucial.

    • 2. Incline Dumbbell Press

  • Sets: 4
  • Reps: 8-10
  • Rest: 90 seconds
  • Notes: Targets upper chest. 30-45 degree incline.

    • 3. Cable Flyes

  • Sets: 3
  • Reps: 12-15
  • Rest: 60 seconds
  • Notes: Constant tension. Squeeze at peak contraction.

    • 4. Dips (Chest Focused)

  • Sets: 3
  • Reps: 10-12 or to failure
  • Rest: 90 seconds
  • Notes: Lean forward to target chest more. Add weight if needed.

    • 5. Close-Grip Bench Press

  • Sets: 4
  • Reps: 8-10
  • Rest: 90 seconds
  • Notes: Primary tricep mass builder.

    • 6. Overhead Dumbbell Extension

  • Sets: 3
  • Reps: 10-12
  • Rest: 60 seconds
  • Notes: Stretches the long head of triceps.

    • 7. Cable Pushdowns

  • Sets: 3
  • Reps: 12-15
  • Rest: 45 seconds
  • Notes: Finish with a pump. Squeeze hard at the bottom.

    • My Results:

  • Month 0: Bench press 185 lbs × 6
  • Month 12: Bench press 245 lbs × 8
  • Chest measurements: +2 inches

    • Tuesday: Back & Biceps

    Total Time: 70-75 minutes

    Warm-Up (10 minutes):

  • 5 minutes rowing machine
  • Band pull-aparts
  • Dead hangs from pull-up bar
  • Light dumbbell rows

    • Workout:

    1. Deadlifts

  • Sets: 4
  • Reps: 5-6
  • Rest: 3 minutes
  • Notes: King of back exercises. Conventional or sumo, both work.

    • 2. Pull-Ups (Wide Grip)

  • Sets: 4
  • Reps: 8-12 or to failure
  • Rest: 2 minutes
  • Notes: If you can't do 8, use assisted or band. Builds width.

    • 3. Barbell Rows

  • Sets: 4
  • Reps: 8-10
  • Rest: 90 seconds
  • Notes: Builds back thickness. Keep torso at 45 degrees.

    • 4. Lat Pulldowns

  • Sets: 3
  • Reps: 10-12
  • Rest: 60 seconds
  • Notes: Squeeze lats at the bottom. Control the negative.

    • 5. Cable Rows (Seated)

  • Sets: 3
  • Reps: 12-15
  • Rest: 60 seconds
  • Notes: Focus on pulling with elbows, not hands.

    • 6. Face Pulls

  • Sets: 3
  • Reps: 15-20
  • Rest: 45 seconds
  • Notes: Critical for shoulder health and rear delts.

    • 7. Barbell Curls

  • Sets: 4
  • Reps: 8-10
  • Rest: 60 seconds
  • Notes: Primary bicep mass builder. No swinging.

    • 8. Hammer Curls

  • Sets: 3
  • Reps: 10-12
  • Rest: 60 seconds
  • Notes: Builds brachialis, makes arms look thicker.

    • 9. Cable Curls

  • Sets: 3
  • Reps: 12-15
  • Rest: 45 seconds
  • Notes: Constant tension. Finish with a pump.

    • My Results:

  • Month 0: Deadlift 225 lbs × 5
  • Month 12: Deadlift 335 lbs × 6
  • Back width: Noticeably wider, +2 inches lat spread

    • Wednesday: Rest or Active Recovery

    This day is crucial for recovery. Options:

    Complete Rest: Do nothing, recover fully

    Active Recovery:

  • 20-30 minute walk
  • Light yoga or stretching
  • Swimming
  • Mobility work

    • What I Do: 30-minute walk + 15 minutes of stretching

    Never underestimate the power of a true rest day.

    Thursday: Shoulders & Abs

    Total Time: 60-65 minutes

    Warm-Up (10 minutes):

  • Arm circles
  • Band pull-aparts
  • Light dumbbell press
  • Shoulder dislocations with band

    • Workout:

    1. Overhead Press (Barbell or Dumbbell)

  • Sets: 4
  • Reps: 6-8
  • Rest: 2-3 minutes
  • Notes: Best overall shoulder builder. I alternate barbell and dumbbell.

    • 2. Lateral Raises

  • Sets: 4
  • Reps: 12-15
  • Rest: 60 seconds
  • Notes: Builds shoulder width. Use moderate weight, perfect form.

    • 3. Front Raises

  • Sets: 3
  • Reps: 10-12
  • Rest: 60 seconds
  • Notes: Targets front delts. Can use plate or dumbbells.

    • 4. Reverse Pec Deck (or Bent-Over Raises)

  • Sets: 4
  • Reps: 12-15
  • Rest: 60 seconds
  • Notes: Rear delts are often neglected. Not anymore.

    • 5. Shrugs

  • Sets: 3
  • Reps: 12-15
  • Rest: 60 seconds
  • Notes: Traps. Hold at top for 2 seconds.

    • 6. Cable Crunches

  • Sets: 4
  • Reps: 15-20
  • Rest: 45 seconds
  • Notes: Best ab exercise. Use weight for progressive overload.

    • 7. Hanging Leg Raises

  • Sets: 3
  • Reps: 12-15 or to failure
  • Rest: 60 seconds
  • Notes: Targets lower abs and hip flexors.

    • 8. Plank (3 variations)

  • Front Plank: 60 seconds
  • Side Plank Right: 45 seconds
  • Side Plank Left: 45 seconds
  • Rest: 60 seconds between
  • Sets: 3 rounds

    • My Results:

  • Month 0: Overhead press 95 lbs × 6
  • Month 12: Overhead press 135 lbs × 8
  • Shoulder measurements: +1.5 inches, much more defined

    • Friday: Legs

    Total Time: 75-80 minutes (leg day is brutal)

    Warm-Up (15 minutes):

  • 5 minutes bike or elliptical
  • Bodyweight squats
  • Leg swings
  • Hip circles
  • Goblet squats with light weight

    • Workout:

    1. Barbell Squats

  • Sets: 5
  • Reps: 6-8
  • Rest: 3 minutes
  • Notes: The king of leg exercises. Go deep, stay tight.

    • 2. Romanian Deadlifts

  • Sets: 4
  • Reps: 8-10
  • Rest: 2 minutes
  • Notes: Best hamstring builder. Feel the stretch.

    • 3. Leg Press

  • Sets: 4
  • Reps: 10-12
  • Rest: 90 seconds
  • Notes: More quad volume. Feet shoulder-width.

    • 4. Walking Lunges

  • Sets: 3
  • Reps: 12 per leg
  • Rest: 90 seconds
  • Notes: Brutal but effective. Hold dumbbells.

    • 5. Leg Curls

  • Sets: 4
  • Reps: 12-15
  • Rest: 60 seconds
  • Notes: Isolate hamstrings. Control the movement.

    • 6. Leg Extensions

  • Sets: 3
  • Reps: 12-15
  • Rest: 60 seconds
  • Notes: Quad isolation. Squeeze at the top.

    • 7. Calf Raises (Standing)

  • Sets: 4
  • Reps: 15-20
  • Rest: 60 seconds
  • Notes: Full range of motion. Pause at top and bottom.

    • My Results:

  • Month 0: Squat 185 lbs × 6
  • Month 12: Squat 275 lbs × 8
  • Leg measurements: +3 inches in quads
  • Actually enjoy wearing shorts now

    • Saturday: Arms & Accessories

    Total Time: 60 minutes

    This is my favorite day - pure arm pump.

    Warm-Up (5 minutes):

  • Arm circles
  • Light curls and pushdowns
  • Band work

    • Workout:

    1. Barbell Curls

  • Sets: 4
  • Reps: 8-10

    • 2. Skull Crushers

  • Sets: 4
  • Reps: 8-10

    • (Superset these - alternate between them)

    3. Incline Dumbbell Curls

  • Sets: 3
  • Reps: 10-12

    • 4. Cable Overhead Extensions

  • Sets: 3
  • Reps: 10-12

    • (Superset these)

    5. Hammer Curls

  • Sets: 3
  • Reps: 12-15

    • 6. Cable Pushdowns

  • Sets: 3
  • Reps: 12-15

    • (Superset these)

    7. Concentration Curls

  • Sets: 3
  • Reps: 12-15 per arm

    • 8. Diamond Push-Ups

  • Sets: 3
  • Reps: To failure

    • 9. Farmer's Walks

  • Sets: 3
  • Distance: 50 yards
  • Notes: Grip strength and overall conditioning

    • My Results:

  • Arms: +2 inches (from 14.5" to 16.5")
  • Visible vascularity
  • Much better definition

    • Sunday: Complete Rest

    No workout. Recovery is when you actually grow.

    What I Do:

  • Sleep in
  • Meal prep for the week
  • Light stretching
  • Relaxation
  • Spend time with family

    • Nutrition to Support Training

    This program requires fuel. My approach:

    Calories: Slight surplus on training days (+200-300), maintenance on rest days

    Protein: 1g per pound of bodyweight (180g for me)

    Carbs: 250-300g on training days, 150-200g on rest days

    Fats: 60-80g daily

    Meal Timing:

  • Pre-workout (1 hour before): Carbs + moderate protein
  • Post-workout (within 1 hour): Protein + carbs
  • Throughout day: Every 3-4 hours

    • Progressive Overload: The Secret Sauce

    The program only works if you progressively overload. My system:

    Weeks 1-4:

  • Keep weight the same
  • Add 1-2 reps per exercise per week
  • When you hit top of rep range on all sets, increase weight

    • Week 5:

  • Deload (reduce volume by 40%)
  • Use lighter weights
  • Focus on form and recovery

    • Weeks 6-9:

  • Increase weight by 5-10 lbs on compounds
  • Increase weight by 2.5-5 lbs on accessories
  • Start building reps again

    • Week 10:

  • Deload again

    • Key: Track everything. If you can squat 225x8,8,7,6 this week, aim for 225x8,8,8,7 next week.

    Common Mistakes to Avoid

    1. Skipping Legs

    Don't be that guy. Legs are half your body.

    2. Not Tracking

    If you're not tracking, you're just showing up. Track weights, reps, everything.

    3. Poor Form for More Weight

    Perfect form with less weight builds more muscle than poor form with heavy weight.

    4. Not Eating Enough

    You can't out-train a bad diet, and you can't build muscle in a deficit (usually).

    5. Inconsistency

    Missing 2-3 workouts per month destroys progress. Show up.

    6. No Deloads

    Your body needs recovery weeks. Don't skip them.

    Modifications for Different Goals

    For Fat Loss:

  • Add 15-20 min HIIT cardio 3x/week
  • Reduce rest times by 15 seconds
  • Slight calorie deficit

    • For Maximum Strength:

  • Lower reps (3-5) on main lifts
  • Longer rest (3-5 minutes)
  • Focus on progressive overload on compounds

    • For Beginners:

  • Reduce volume by 25%
  • Focus on form over weight
  • Add one extra rest day

    • The Bottom Line

    This program works if you:

  • Show up consistently (90%+ adherence)
  • Progressive overload religiously
  • Eat to support your goals
  • Sleep 7-9 hours per night
  • Track everything

    • It's not complicated. It's not revolutionary. It's proven principles applied consistently.

    My 12-Month Transformation:

  • Weight: 185 lbs → 195 lbs (gained 10 lbs of muscle)
  • Body Fat: 20% → 12% (lost 15 lbs of fat)
  • Bench: 185 → 245 lbs
  • Squat: 185 → 275 lbs
  • Deadlift: 225 → 335 lbs
  • Arms: 14.5" → 16.5"
  • Chest: 40" → 44"

    • Action Steps:

    1. This Week: Download a workout tracking app (I use Strong)

    2. Monday: Start this program exactly as written

    3. Daily: Track every set, rep, and weight

    4. Weekly: Review progress and plan next week's loads

    5. Monthly: Take measurements and progress photos

    Give it 12 weeks minimum. Trust the process. Show up. Put in the work.

    The results will follow.

    You've got this.

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