Hi guy again! Sorry to be a pain! I have been reseraching all day today for a 5 day split training schedule. And have found this one.


Day 1: Chest/abs
Day 2: Back
Day 3: Off
Day 4: Shoulders/abs
Day 5: Legs
Day 6: Arms/abs
Day 7: Off

On every lift the sets are 3-4. On power movements (Squat, Deadlift, Presses), I keep the reps low and usually do 4x6, 3x8, or 10,8,6. Every other lift vary the sets from 12,10,8 to 3x12 to 3x8. I like to total around 15-18 total sets per body part.

It is key to switch up the rep scheme to keep your body guessing and to avoid plateaus and overtraining.

Day 1: Chest:


Flat Bench Press (vary between 4x6, 3x8, 10,8,6)
Incline DB Press (vary between 12,10,8 to 3x12 to 3x8)
Decline DB Press (vary between 12,10,8 to 3x12 to 3x8)
DB Flies (vary between 12,10,8 to 3x12 to 3x8)
Cable Crossover (vary between 12,10,8 to 3x12 to 3x8)
Chest Pull over (vary between 12,10,8 to 3x12 to 3x8)
Weighted crunches (vary between 12,10,8 to 3x12 to 3x8)
Leg Raises (vary between 12,10,8 to 3x12 to 3x8)
Ab twists (vary between 12,10,8 to 3x12 to 3x8)

Click Here For A Printable Log Of Day 1.

Day 2: Back:


Deadlifts (vary between 4x6, 3x8, 10,8,6)
Weighted Pull Ups (vary between 12,10,8 to 3x12 to 3x8)
Yates Rows (vary between 12,10,8 to 3x12 to 3x8)
DB Rows (vary between 12,10,8 to 3x12 to 3x8)
Lat Pulldown (vary between 12,10,8 to 3x12 to 3x8)
DB Shrugs (vary between 12,10,8 to 3x12 to 3x8)

Click Here For A Printable Log Of Day 2.

Day 3: Off:

Day 4: Shoulders:


DB Shoulder Press (vary between 4x6, 3x8, 10,8,6)
Arnold Presses (vary between 12,10,8 to 3x12 to 3x8)
Side Raises (vary between 12,10,8 to 3x12 to 3x8)
Front Raises (vary between 12,10,8 to 3x12 to 3x8)
Wide Grip Upright Rows (vary between 12,10,8 to 3x12 to 3x8)
Weighted crunches (vary between 12,10,8 to 3x12 to 3x8)
Leg Raises (vary between 12,10,8 to 3x12 to 3x8)
Ab twists (vary between 12,10,8 to 3x12 to 3x8)

Click Here For A Printable Log Of Day 4.

Day 5: Legs:


Squat (vary between 4x6, 3x8, 10,8,6)
Leg Press (vary between 12,10,8 to 3x12 to 3x8)
Lunges (vary between 12,10,8 to 3x12 to 3x8)
Leg Extensions (vary between 12,10,8 to 3x12 to 3x8)
Leg Curls (vary between 12,10,8 to 3x12 to 3x8)
Donkey Calf Raises (vary between 12,10,8 to 3x12 to 3x8)

Click Here For A Printable Log Of Day 5.

Day 6: Arms:


Close Grip Bench Press (vary between 4x6, 3x8, 10,8,6)
V-Bar Tricep Extension (vary between 12,10,8 to 3x12 to 3x8)
Skull Crushers (vary between 12,10,8 to 3x12 to 3x8)
Pull Downs (vary between 12,10,8 to 3x12 to 3x8)
Bicep Barbell Curls (vary between 12,10,8 to 3x12 to 3x8)
Alternate DB curls (vary between 12,10,8 to 3x12 to 3x8)
Preacher Curls (vary between 12,10,8 to 3x12 to 3x8)
Reverse Grip Curls (vary between 12,10,8 to 3x12 to 3x8)
Weighted crunches (vary between 12,10,8 to 3x12 to 3x8)
Leg Raises (vary between 12,10,8 to 3x12 to 3x8)
Ab twists (vary between 12,10,8 to 3x12 to 3x8)


Do you think it is enough only really doing one muscle group a week like this? Also do you think i need to put in some more chest work??

Thanks