5-Day Split Routine

The following routine is a 5-day split routine that I have been following for quite some time now (summarized in a "beginner-friendly" routine). I have noticed dramatic changes in size and strength gains aswell.









Day 1 - Arms
Barbell Curl
Preacher Curl
Concentrated Curl
Tricep Kickback
Close-grip Benchpress
Dips

Day 2 - Legs
Squat (full range)
Legpress (lunges immediately after)
Leg Extension
Hamstring Curls

Day 3 - Chest
Barbell Benchpress
Incline Barbell Benchpress
Decline Flies
Cable Crossovers

Day 4 - Back
Deadlifts
Wide grip pull ups
Wide grip pull downs
T-Bar Rows
Hyper extensions

Day 5 - Shoulders
Standing Military Press
Dumbell (or barbell) Shrugs
Lateral Raises
Face-Pulls
Upright Rows

Sets/Rep ranges are as follows:
Compound movements - 5 sets 5-6 reps
All other movements - typically 1 warm up set, 3 working sets 8-10 reps