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Best 5 Day A Week Strength Training Plan

If you were to ask a series of bodybuilders and/or weight trainers which form of training program they preferred following, generally speaking, many of them would tell you that they prefer following what is known as a 5 day split. 5 day split programs are incredibly popular, yet unfortunately due to work, family, financial, and personal commitments, not all people can follow these programs in the gym.

If you happen to be fortunate enough to have the time to be able to train in this fashion, it could prove extremely beneficial. We all know just how difficult it can be to add quality muscle mass to our frames, no matter how much we tweak our diets and step up our intensity in the gym.

When it comes to building muscle, most people tend to pair up two body parts per training session, which again is usually all down to a lack of free time.

Even if you enjoy training in this way but find that you’ve stalled and have hit a plateau, following a 5 day split could be exactly what you need to shock your body into some much-needed new muscle growth so that you can begin piling on the muscle and enjoying your time in the gym.

Here we’ll be taking a look at a few benefits of 5 day splits, things to consider before starting any new training program, before providing a sample program for you to try the next time you’re in the gym. So, without any further hesitation, let’s look at ways of getting you bigger and more muscular.

Top 5 Day A Week Strength Training Plan

Monday- legs

Monday- legs

Squat- 4x 10,8,6,6(adding wieght)
Leg Ext- 3x 10-12
Leg Curl- 3x 10-12
Calve raise-3x 8-10
Leg press- 2x 8
Abs- 3x 25

Tuesday- Shoulders

Dumbell Shoulder

press- 3x 8-10(adding weight)
Lat raise- 3x 8(adding weight)
pec-deck fly- 4x 12
Barbell Shrugs-3x 15
Abs- 3x 25
Cardio- 30 min

Wensday- Arms

Wensday- Arms


Standing barbell curls- 4x 8,6,6,4 (adding weight)
Cable curl- 4x 8-12
Incline dumbell curl- 3x 8
concentration curls- 3x 10(pick a weight that you can do no more than 12 but more than 8 and hold at the top for 2 seconds and flex your muscle)



Tricep pressdown- 4x 12(adding weight)
Overhead tricep ext-3x 8-10
Dumbell kickback- 3x 10
Weighted Dips- 3x failure
Abs- 3x 15
Cardio- 30 min
Thursday- rest

Friday- Chest

Friday- Chest

Barbell bench press- 4x 8,6,4,2(adding weight)
Incline bench press- 3x 10,8,6 (adding weight)
Pec-deck fly- 3x 10
decline bench press- 3x 10,8,6(adding weight)
incline dumbell flys-2x 8
decline dumbell flys-2x 8
Abs- 3x 25
cardio- 30 min

Saturday- Back

Back exercises

Cable rows- 3x 10-12
Lat pull down- 3x 10-12
Dead Lift- 3x 10,8,6
1 arm dumbell rows- 3x 8
Straight arm pull downs- 3x 8-10
abs- 3x 15
cardio- 30 min

Sunday- Rest