5-day bodybuilding workout schedule for Men

5-Day Bodybuilding Split (3 Days On, 2 Days Off)

Here's a sample 5-day bodybuilding split focusing on major muscle groups:

Day 1: Chest & Triceps

• Bench Press (3 sets of 8-12 reps)
• Incline Dumbbell Press (3 sets of 8-12 reps)
• Decline Cable Flyes (3 sets of 10-15 reps)
• Triceps Pushdowns (3 sets of 10-15 reps)
• Overhead Triceps Extensions (3 sets of 10-15 reps)

Day 2: Back & Biceps

• Pull-Ups (3 sets of as many reps as possible) (assisted if needed)
• Barbell Rows (3 sets of 8-12 reps)
• Seated Cable Rows (3 sets of 10-15 reps)
• Bicep Curls (3 sets of 10-15 reps)
• Hammer Curls (3 sets of 10-15 reps)

Day 3: Legs & Shoulders

• Squats (3 sets of 8-12 reps)
• Leg Press (3 sets of 10-15 reps)
• Leg Extensions (3 sets of 10-15 reps)
• Hamstring Curls (3 sets of 10-15 reps)
• Military Press (3 sets of 8-12 reps)
• Lateral Raises (3 sets of 10-15 reps)

Day 4 & 5: Rest

 

Notes:

• This is a sample, adjust exercises based on your gym equipment and preferences.
• Choose weights that challenge you for the last few reps of each set.
• Rest 30-60 seconds between sets and 1-2 minutes between exercises.
• For beginners, start with lighter weights and focus on proper form.
• Warm up before each workout and cool down afterwards with light cardio and stretching.
• This plan doesn't include core work. Add core exercises like planks or crunches 2-3 times per week.
• Prioritize proper sleep and nutrition for muscle recovery and growth.

Remember: This is a general guideline. It's recommended to consult a certified personal trainer for a personalized plan tailored to your fitness level and goals.

Here's a sample 5-day bodybuilding workout schedule in table format:

Notes:

1 - Warm-up before each session with 5-10 minutes of light cardio and dynamic stretching.
2 - Cool down with static stretching after each session.
3 - Rest for 60-90 seconds between sets to optimize muscle recovery.
4 - Adjust weights as necessary to maintain proper form and challenge muscles.
5 - Ensure proper nutrition and hydration to support muscle growth and recovery.
6 - Listen to your body and adjust intensity or exercises if feeling fatigued or experiencing discomfort.
7 - Consult with a fitness professional before starting any new exercise program, especially if you have any pre-existing health conditions or concerns.

This is just a sample schedule. Feel free to customize it based on your fitness level, goals, and preferences. Additionally, consider incorporating variation in exercises and rep ranges over time to prevent plateau and promote continuous progress.