Does anybody do 5 day splits?

[HOV]

I am usually used to the 3 day splits (bodybuilding exercises)
Day 1. Chest/back
Day 2. Shoulders/triceps/biceps
Day 3. Legs
Day 4. Rest
Day 5. Repeat
But lately I have been looking into 5 day splits

Day 1. Legs
Day 2. Chest
Day 3. Back
Day 4. Shoulders
Day 5. Triceps/biceps
Day 6. Rest
Day 7. Rest
Anybody with any experience and/ or advice?

 

[j123]

I do a 6 day split predominantly, but things have been busy now with a new sch. so I'm on a lifting 5 day routine. Overall I'm still training 6 days, but lifting is now 5.

Normally I do PPL x2, and now its the same, but instead of 2 pull days, they alternate weekly

 

[gspieler]

5 day/wk is ideal for the bro-split IMO.

Day 1: Chest, shoulders
Day 2: Back, traps, bis
Day 3: Legs, abs
Day 4: Chest, shoulders
Day 5: Arms, abs, traps

 

[spdrew2143]

5 day split
Day 1-heavy squat
Day 2-speed bench or volume bench
Day 3-light squat/heavy deadlift
Day 4-heavy bench
Day 5-back/recovery work

 

[Chad R. Thundercock]

5 day split
Day 1-heavy squat
Day 2-speed bench or volume bench
Day 3-light squat/heavy deadlift
Day 4-heavy bench
Day 5-back/recovery work

Is this Westside?

 

[Kiwi Tricker]

Is this Westside?

No, this is southside.

 

[fbmmofo]

Do you really need a day dedicated to arm work?

 

[Chad R. Thundercock]

No, this is southside.

Oh, you. Good one.

 

[Oblivian]

I'm basically doing one main lift a day followed by assistance 5-6 days a week.

 

[Codger]

I can't personally do it these days because my shoulders won't handle multiple batterings a week which they get from chest, shoulders and some arms exercises. But if you're fully healthy then plenty of people do it and do well on it.

Broscience tells us everything is getting hit less often but then you've more time to hit them when you do so you can up the volume. Good for size, not ideal for strength. And I think broscience is correct on this one.

 

[Hotora86]

Am I correct in assuming that splits are better for someone advanced and beginners/intermediate can stick to TBW with the same (or even better) results?

(same days per week of course)

 

[Phlog]

Do you really need a day dedicated to arm work?

No, every day is arm day.

 

[Phlog]

I roll with 2 days main lifts, day 3 I do abs and have fun, then 2 more days of the main lifts. Assistance I have staples but I also play around a lot to keep me interested. It's made it much more fun.

 

[DrBdan]

A 5 day split is fine but the problem with your suggestion is how you have it broken down. You have 1 leg day and 4 upper body days which is pretty unbalanced.

 

[HOV]

A 5 day split is fine but the problem with your suggestion is how you have it broken down. You have 1 leg day and 4 upper body days which is pretty unbalanced.

But they are all different muscle groups...how would you go about it?

 

[LatFlare]

A 5 day split is fine but the problem with your suggestion is how you have it broken down. You have 1 leg day and 4 upper body days which is pretty unbalanced.

how is that unbalanced? he's blasting the main muscle groups (swole guns) and not skipping leg day. brogram brofection if you ask me.

 

[j123]

Do you really need a day dedicated to arm work?

Yes, because I want:

• the guns that turn on nuns
• steel tris that STEAL wives
• bicep peaks that make a woman's knees weak

I train arms 3x a day, 7 days a week

 

[JimRussel]

Do you really need a day dedicated to arm work?

Why not?

 

[ROcknrollracing]

Ita a good split OP lots of ways to set the sets and rep ranges but i like the setup youve posted

 

[soonerphil]

If you're going to do bodybuilding style training.....try to hit each bodypart at least twice a week......and smaller muscle groups even 3 times a week....your muscles do not take a week to recover...Lookup Mike Israetel.....he has been on various podcasts where he discusses Frequency and Volume (among other programming variables) for bodybuilding/hypertrophy........good stuff......