A 5 Day Workout Split For True Beginners

A 5 Day Workout Split For True Beginners

The best bodybuilders in the world weren't born with superhuman strength. At one point, they were newbies just like you and not altogether certain of what to do at first to reach their fitness goals. In times like these, you need a blueprint -- a.k.a. a strength training program -- to tell you exactly what to do and what not to do in the gym, as well as when to do it. 

There are a ton of different programs to follow. Some involve training your entire body two to three times per week, while others break your body parts down into individual muscles and muscle groups. These effective workout plans are called workout splits. 

Workout splits can involve training as little as twice a week to training six times or more. And while each split has its pros and cons, today, we're talking all about the five-day split.

What Is A Five-Day Workout Split?

Loved by fitness fanatics and bodybuilders all alike, the five-day workout split takes dedication and commitment. You need to work out five days out of seven -- which may sound a little crazy but trust us; the results will amaze you. 

The five-day workout split is the most effective strength training routine you can practice. It targets individual muscle groups on different days to give your body time to recover before you hit the same muscle again. 

Now, there's no "official" five-day workout split -- it's merely a framework into which you can slot the exercise you want to do. You can work out with weight machines, resistance training systems, free weights, or even just your good 'ol body weight as long each day of your training week is dedicated to a particular muscle group. 

Also, because it is a flexible approach to training, you can easily modify this workout split to suit your current fitness goals and your specific training needs.

A sample five day workout split would look something like this:

  • Monday: Chest and triceps
  • Tuesday: Back and biceps
  • Wednesday: Shoulders
  • Thursday: Legs
  • Friday: Core and cardio
  • Saturday and Sunday: Rest

Is A Five-Day Workout Split Effective?  

The best five-day workout split will allow you to individually target specific muscle groups on workout days for the most effective level of training. A strategically planned five-day split essentially allows you to work your entire body -- from head to toe -- throughout the week, hitting the max capacity of each exercise daily but also giving each muscle adequate recovery time.

That recovery time is essential, so it's really important to stick to your workout schedule if you want to see significant results. 

You first need to establish what muscles to work on, what days, and then stick to that plan. 

You see, you need to build muscle by first breaking it down -- this happens when we work out against resistance or lift weights. The muscles then need time to repair themselves (rest period), and when they do, they'll grow back stronger than before. 

Without that all-important rest period, your muscles won't have a chance to repair themselves, which can stunt their ability to grow. For example, if you're working your shoulder muscles, the optimal rest period between workouts is -- you guessed it -- five days. 

If you are doing a full-body workout every two or three days, you wouldn't be providing your shoulders with adequate time to repair themselves, ultimately limiting the effectiveness of your exercises. And seeing as we all live pretty busy lives -- the last thing you want is to spend your precious time exercising, only for your workout to be ineffective!

The best five-day workout split requires a little bit of planning to be the most effective, but it is a one-way ticket to shedding fat and building muscle when implemented correctly. 

Things You Should Always Do Before And During Training

Before we dive into a great five-day workout split for true beginners, let's touch on a few important things you should always do before and during training.

Have a Warm-Up Routine. Some people simply don't realize the importance of having a pre-workout warm-up routine. Sure, it might be a little tedious and time-consuming to spend five to ten minutes warming your muscles up, but trust us -- it'll save you pain in the long run. 

By performing a few warm-up exercises before your workout, you'll find that you're able to lift heavier without the risk of succumbing to a possible (totally preventable) injury. 

Time Your Rest Between Sets. You might think that this is unnecessary -- but it's not. Depending on your fitness goal, the amount of time you spend resting between sets is crucial to help you meet that goal. 

Are you training for some serious muscle gains? Rest between 30 to 75 seconds between sets. Are you looking to build strength? Rest for two to five minutes between sets because rest is crucial to reach your goals

Hydration Is KEY. Next to rest, keeping your body hydrated is extremely important for many health reasons. But don't overdo it on the H2O because too much can be just as detrimental as not drinking enough.

Hold up -- isn't water good for you? 

Of course! But guzzling an excessive amount of water during your workout will dilute electrolyte levels in your body, which will lead to cramps and spasms as you train -- no, thank you!

Five-Day Workout Split For Newbies

Let's take a look at an effective five-day workout split for beginners that you can try this week. 

Monday: Chest and Triceps

Begin the week with a targeted chest and triceps session. You can use free weights or weight machines, but we love using GEAR 1 from HYGEAR -- a.k.a., the best resistance training product on the planet. 

Complete three to four sets of each exercise:

  • Chest press X 8
  • Triceps pushdown X 10
  • Chest flys X 12
  • Skull crushers X 12
  • Push-ups to failure

Tuesday: Back and Biceps 

On Tuesday, target your back and bicep muscles. 

Complete three to four sets of each exercise: 

  • Standing Rows X 10
  • High Side Pulldowns X 10 (each side)
  • Standing Pullover X 10
  • Lateral Raise X 10 (each side)
  • Standing Row to Bicep Curl X 12

Wednesday: Rest day 

Today you should be feeling pretty sore. Spend the day relaxing or if you're feeling up to it -- feel free to enjoy some light cardio, stretching, or ab exercises. 

Thursday: Shoulders and Triceps 

Thursday is all about the shoulders -- but there will also be a few tricep exercises thrown in as well. Yes, we know you worked your triceps on Monday, but these muscles tend to recover much faster than large muscles, so it's OK to exercise them more than once a week. 

Complete three to four sets of each exercise:

  • Shoulder press X 10
  • Dips X 10
  • Standing Tricep Kickback X 10 (per side)
  • Underhand flys X 12
  • Reverse flys X 12
  • Angel Wings with Overhead Tricep Extension X 12

Friday: Legs and Biceps 

Finally, it's Friday -- everyone's favorite day of the week: leg day! And we’ll include some bicep work for good balance.

Complete three to four sets of each exercise:

  • Lunges X 10 (each side)
  • Seated Calf Raise X 12 (per leg)
  • Lying alternating leg curls X 12 (per leg)
  • Biceps curls X 12 (per arm)
  • Squats X 12

Saturday: Rest day 

You've been working hard. Kick your feet up and relax today. 

Sunday: Cardio and Core

Sunday might be a 'fun day' for other people, but for you, it's the all-important cardio and core day. We recommended at least 30 minutes of heart-pumping cardio before or after working your core.

Complete three to four sets of each exercise:

  • 30 minutes of cardio (running, biking, jumping rope, or aerobics)
  • Crunches X 15 
  • Mountain climbers X 12
  • Side Knee Drops x12
  • Bicycle crunches x12
  • Glute bridges X 12 

A Final Word 

The best five-day workout split targets your entire body very effectively each week. You can work your major groups such as the chest, back, arms, legs, and core at their optimum level, allowing each muscle group adequate recovery and rest time between sessions for killer results.  

Ready to take your fitness routine up a notch with a five-day workout split? GEAR 1 by HYGEAR can help. With over 500 incredible on-demand workouts at your fingertips, you'll reach your fitness goals in no time. Are you ready?


Are you over-hydrated? | Gundersenhealth.org

The (Many) Benefits of a Cardio Workout – Health Essentials from Cleveland Clinic | Cleveland Clinic.

8 Reasons to Take a Rest Day | Acefitness.org

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