M-F 5 Day Body Part Split

The following workout is meant to be performed Monday through Friday.

Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover.

Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.

Follow the program as written for 10 weeks, moving up in weight when possible.

https://www.muscleandstrength.com/workouts/m-f-workout-routine

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Deadlift (Barbell)

Lat Pulldown

Single Arm Row (Dumbbell)

Seated Row (Machine)

Single Arm Iso Row

Straight Arm Pulldown

Back

Incline Bench Press (Barbell)

Decline Bench Press (Barbell)

Chest Press (Machine)

Chest Fly (Cable)

Push Up

Cable Crunch

Hanging Leg Raise

Chest & Abs

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Walking Lunge (Dumbbell)

Calf Raise (Smith Machine)

Legs

Military Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Shoulder Press (Machine)

Shrug (Barbell)

Decline Sit Up (Weighted)

Shoulders & Abs

Bicep Curl (EZ Bar)

Skullcrusher (EZ Bar)

Spider Curl

Dip (Weighted)

Hammer Curl (Cable)

Overhead Tricep Extension (Cable)

Arms

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