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 - Biceps/Triceps
• 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 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.
