Unlock your strength potential with the M-F 5 Day Body Part Split, a comprehensive 10-week program designed to target each muscle group effectively. Train five days a week with a focus on specific body parts, ensuring optimal recovery and muscle growth. This program incorporates a variety of exercises, including barbell and machine movements, to maximize your gains. Whether you're looking to build muscle or enhance your overall fitness, this structured approach will keep you motivated and progressing every step of the way. Get ready to transform your physique!

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

M-F 5 Day Body Part Split

default

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

undefined reviews for M-F 5 Day Body Part Split