Bodybuilding.com 5-day Split

Transform your physique with the Bodybuilding.com 5-day Split, an intense 8-week program designed for serious lifters. This structured routine targets different muscle groups each day, ensuring comprehensive strength development and muscular hypertrophy. With a mix of compound and isolation exercises, you'll push your limits and maximize gains in a full gym setting. Commit to five days a week, and watch your body evolve as you build strength, definition, and confidence. Get ready to elevate your training and achieve your bodybuilding goals!

When you're only training 3-4 days a week or full-body or upper/lower splits, you usually can't do 4 or 5 exercises for each muscle group—not unless you have all day to spend in the gym, anyway. But following a five-day split allows you to combine several exercises to blast your target muscle groups from a variety of angles.

It also allows you more space to experiment with more advanced intensity boosters like partials, dropsets, and rest-pause sets.

TRAINING GUIDELINES
The sets listed below include only working sets, not warm-up sets. Do as many warm-up sets as you need, and never take warm-ups close to muscle failure.
Choose 4-5 exercises per larger muscle groups and 2-4 for smaller ones, selecting a load that triggers muscle failure in the 8-12 rep range to maximize hypertrophy.
Rest for 60-90 seconds between sets.
Because you're training a single muscle group for more sets, consider intra-workout supplements that help combat fatigue. For example, you could take some BCAAs during your workout and/or intra-workout carbs to ensure energy levels don't dip.
Add either abs or calves wherever makes the most sense to you, up to three times a week.
For the arms workout, alternate the order each week. One week do the biceps first, and the next week do triceps first.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Incline Bench Press (Smith Machine)

Decline Bench Press (Smith Machine)

Cable Crossover

Incline Pullover (Dumbbell)

Cable Crunch

Chest

Push Press (Barbell)

Upright Row (Cable)

Front Raise (Cable)

Lateral Raise (Cable)

Shrug (Dumbbell)

Side Crunch (Cable)

Front and Lateral Delts, Traps

Squat (Barbell)

Leg Press

Lunge Squat (Smith Machine)

Leg Extension

Romanian Deadlift (Barbell)

Leg Curl

Calf Raise (Leg Press)

Legs

On alternate weeks, do the biceps first, then triceps. (This week has triceps first)

Dip (Assisted)

Seated Tricep Press (Dumbbell)

Single-arm Triceps Kickback (Cable)

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Concentration Curl

Arms

On alternate weeks, do the biceps first, then triceps. (This week has biceps first)

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