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What is the best 5-day workout split? Our forum members share complete 5-day split training routines, how effective they are compared to a 3-day split, who would benefit, and more.

What Is The Best 5-Day Workout Split?
You often hear that 3-5 days per week in the gym will help you achieve any of your goals. Well, with time on your hands and goals to achieve it's time for a 5-day split.

We scoured the Bodybuilding forums to see what our members were doing to make gains in the gym and achieve their goals. Below are the two best 5-day splits that we found in our search.

For another incredibly effective 5-day split program, check out Jay Cutler Living Large, a full 8-week program for building mass in BodyFit Elite.

The Winners

J-DAWG 1st Place

Five day splits are among one of the most common splits used among bodybuilders these days. Not only does it allow for proper recovery in each muscle group, it allows the trainee to work at a much higher intensity since each muscle group is only trained once a week.

A typical split would be like this:

Day 1: Legs/Abs
Day 2: Chest
Day 3: Back/Abs*
Day 4: Rest
Day 5: Shoulder/Abs*
Day 6: Arms
Day 7: Rest

Note: The reasons for prescribing those muscle groups in that order are as follow: For most trainees, training the lower body is probably the most taxing for their bodies. Therefore it is crucial to train it first in the beginning of each week to ensure that the workout is done while the body is still fresh.

Instead of training five days in a row, it is also beneficial to rest in between training days to allow the CNS to get proper recovery. This is especially important for new trainees because their bodies are not primed to be able to work at a high intensity five days in a row yet.

Lastly, it's more optimal to space shoulder and arm days as far as possible from chest day to allow the joints and triceps to recover properly.

For each day, trainees should use 4-5 exercises with two main exercises and 2-3 accessory exercises.

Things to keep in mind during the workout:

Lift each rep as fast as possible otherwise noted.
Recovery should be set at 60s-90s between exercises.
Because 5-day splits can fatigue a muscle group relatively quick, consume BCAA's and recovery shakes to replenish the body's glycogen supply during mid-workout.
It's best to lift a load that is lighter and you can handle than to cheat. "Leave your ego in the locker room."
Make sure is rep is done with full ROM unless stated.

Arnold Schwarzenegger 💪

The lost Mr. Universe 1969 trophy👑

Schwarzenegger's goal was to become the greatest bodybuilder in the world, which meant becoming Mr. Olympia. His first attempt was in 1969, when he lost to three-time champion Sergio Oliva. However, Schwarzenegger that same year won the Mr. Universe. The trophy for this contest was missing for several years.

After he returned home in 1969, his mother, Aurelia, handed over the trophy to a fan without any apparent reason and without telling her son. Apparently, his mother had given away the trophy to two stone-cutters at the house which is now known as the Arnold Schwarzenegger Museum. Years later in 2016, Bench Press champion, Lorand Berke's sister, came across the trophy which she bought from the workers. The trophy was then handed over to Lorand after he won the Hungarian Bench Press Championship on December 15, 2017.

Lorand was as excited as he could be, and he immediately sent out a few snaps of the trophy to his friend Adam from the popular Flex Gym in Budapest. Coincidentally, Adam met Arnold at the Gold's Gym Venice where he was working out and asked for a picture with the star. It was during this time that Adam showed the photos of the trophy to Arnold who immediately recognized that it was his long-lost prize.