{"id":57291,"date":"2023-11-27T09:15:23","date_gmt":"2023-11-27T09:15:23","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=57291"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"sample-5-day-split","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/sample-5-day-split\/","title":{"rendered":"Sample 5 Day Split Workout for Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#What_Is_a_5_Day_Workout_Split\" >What Is a 5 Day Workout Split?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#Are_5_Day_Splits_Effective\" >Are 5 Day Splits Effective?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#What_Is_The_Best_5_Day_Workout_Routine\" >What Is The Best 5 Day Workout Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#5_Day_Workout_Split_Each_Muscle_Twice_a_Week\" >5 Day Workout Split: Each Muscle Twice a Week<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#5_Day_Workout_Split_for_Beginners\" >5 Day Workout Split for Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#5_Day_Workout_Split_for_Weight_Loss\" >5 Day Workout Split for Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#5_Day_Workout_Split_for_Muscle_Gain\" >5 Day Workout Split for Muscle Gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#5_Day_Workout_Split_Glute-Focused\" >5 Day Workout Split: Glute-Focused<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#5_Day_Workout_Split_3_Leg_Days\" >5 Day Workout Split: 3 Leg Days<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#5_Day_Workout_Routine_for_Weight_Loss_and_Muscle_Gain\" >5 Day Workout Routine for Weight Loss and Muscle Gain<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#How_To_Split_Gym_Days_5_Days\" >How To Split Gym Days 5 Days?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#Day_1_Chest_and_Triceps\" >Day 1: Chest and Triceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#Day_2_Back_and_Biceps\" >Day 2: Back and Biceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#Day_3_Cardio_and_Abs\" >Day 3: Cardio and Abs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#Day_4_Shoulders_and_Abs\" >Day 4: Shoulders and Abs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#Day_5_Legs_and_Calves\" >Day 5: Legs and Calves<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#Day_6_Rest\" >Day 6: Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#Day_7_Rest\" >Day 7: Rest<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#Is_It_Better_to_Lift_4_or_5_Days_a_Week\" >Is It Better to Lift 4 or 5 Days a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#Can_I_Do_a_5_Day_Split_as_a_Beginner\" >Can I Do a 5 Day Split as a Beginner?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#Is_Legs_Once_a_Week_Enough\" >Is Legs Once a Week Enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#What_Is_the_Best_5_Day_Workout_Split_for_Beginners\" >What Is the Best 5 Day Workout Split for Beginners?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">New school bodybuilding splits often advocate hitting each muscle group twice a week, and this is a method that has proven effective for many. That said, not everyone can commit to this frequency.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_day_workout_split&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_day_workout_split\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Time constraints, recovery rates, personal preferences, or even specific fitness goals can all dictate a different approach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, a more &#8220;old school&#8221; method may be more suitable for some &#8211; the 5-day split workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This routine, designed for beginners, targets each major muscle group on a separate day, allowing ample rest and recovery time between sessions. It&#8217;s likely to better fit into busy schedules and provides a solid foundation for strength and muscle development.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on to discover a sample 5-day split workout plan that can kickstart your journey to a fitter, stronger you.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_5_Day_Workout_Split\"><\/span><b>What Is a 5 Day Workout Split?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 5-day split workout is a bodybuilding routine that divides the major muscle groups into five separate training days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Each day focuses on one or two specific muscles, allowing for more volume and intensity to be targeted at those areas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The premise behind this type of split is to maximize recovery time for each muscle group, while still providing enough stimulation for growth and development.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This routine typically requires a significant time commitment, with each training session lasting around an hour to an hour and a half.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_day_workout_split\">BetterMe app is here to help you <\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_5_Day_Splits_Effective\"><\/span><b>Are 5 Day Splits Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, a 5 day split can be effective if executed well and performed consistently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The benefits of this type of split include:<\/span><\/p>\n<p><b>Muscle Focus:<\/b><span style=\"font-weight: 400;\"> With a 5-day split, each training day is dedicated to one or two muscle groups. This allows for a high volume and intensity of exercises targeting these specific muscles, which can lead to improved muscle hypertrophy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Improved Recovery:<\/b><span style=\"font-weight: 400;\"> The 5-day split ensures ample recovery time for each muscle group. This rest period is critical in allowing your muscles to repair, grow, and become stronger.<\/span><\/p>\n<p><b>Variety:<\/b><span style=\"font-weight: 400;\"> This type of workout allows for a wide range of exercises for each muscle group. Variety can prevent boredom, keep you motivated, and challenge your muscles in different ways, promoting continuous improvement.<\/span><\/p>\n<p><b>Flexible Schedule:<\/b><span style=\"font-weight: 400;\"> A 5-day workout split is typically easier to fit into a busy schedule as compared to a full-body workout. If you miss a day, you only need to reschedule one <a href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\">muscle group<\/a> workout, not an entire full-body session.<\/span><\/p>\n<p><b>Customization:<\/b><span style=\"font-weight: 400;\"> A 5-day split can be easily tailored to individual fitness goals and preferences. For instance, if you want to focus more on your upper body, you can allocate more days to those muscle groups.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_day_workout_split\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-2.png\" alt=\"5 day workout split\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_5_Day_Workout_Routine\"><\/span><b>What Is The <a href=\"https:\/\/betterme.world\/articles\/best-5-day-workout\/\">Best 5 Day Workout<\/a> Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Which 5 day split works best for you will depend on your fitness goals, training experience, and personal preferences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are some common types of 5 day splits and who they work best for:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Day_Workout_Split_Each_Muscle_Twice_a_Week\"><\/span><b>5 Day Workout Split: Each Muscle Twice a Week<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This 5-day split is designed to target each major muscle group twice a week. It alternates between upper and lower body workouts to allow for muscle recovery, while maintaining an intense training schedule.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you might have upper body workouts on Monday and Thursday, and lower body workouts on Tuesday and Friday, with Wednesday as an active recovery or cardio day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This split is often used by intermediate to advanced gym-goers who have already developed a solid strength base and are looking to push their muscle growth and endurance to the next level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find out how to create such a split in our blog: 5 Day Workout Plan for Men<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Day_Workout_Split_for_Beginners\"><\/span><b>5 Day Workout Split for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 5-day split for beginners is structured to ease new gym-goers into a consistent workout routine. Each day targets a specific muscle group, allowing beginners to learn and master key exercises without feeling overwhelmed. It can look like:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Monday &#8211; Chest, Tuesday &#8211; Back, Wednesday &#8211; Legs, Thursday &#8211; Shoulders, and Friday &#8211; Arms. This routine provides the perfect balance of structure and variety to keep beginners motivated and see consistent improvements.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/bubble-butt-workout\/\"><i>Bubble Butt Workout 101: Achieve Your Booty Goals with These Proven Exercises<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Day_Workout_Split_for_Weight_Loss\"><\/span><b>5 Day Workout Split for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This split is tailored towards individuals whose primary goal is weight loss. It combines strength training with cardio in a way that maximizes fat burning.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, Monday might be a focus on the lower body, followed by a short high-intensity interval training (HIIT) session, Tuesday could be an upper body workout with moderate cardio, and so on.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The incorporation of both strength training and cardio ensures a high daily caloric burn, promoting weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find out how to create such a split in ur blog: <a href=\"https:\/\/betterme.world\/articles\/5-day-workout-split-for-women\/\">5-Day Workout Split for Women<\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Day_Workout_Split_for_Muscle_Gain\"><\/span><b>5 Day Workout Split for Muscle Gain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 5-day <a href=\"https:\/\/betterme.world\/articles\/best-workout-split-for-muscle-gain\/\">split for muscle gain<\/a> is designed with hypertrophy (muscle growth) in mind. Each day you would focus on one or two muscle groups, performing a high volume of exercises to stimulate growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This split might include multiple exercises for each muscle group, different types of sets, and a variety of rep ranges. It is often used by bodybuilders and those looking to increase their muscle mass.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Day_Workout_Split_Glute-Focused\"><\/span><b>5 Day Workout Split: Glute-Focused<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For those looking to build and define their glutes, this 5-day split incorporates a higher frequency of glute-focused exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Two or three of the 5 days might be dedicated solely to the glutes, with the other days targeting the remaining muscle groups. It&#8217;s particularly effective for those wanting to shape and strengthen their lower body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find out how to create such a routine in our blog: 5-Day Workout Routine For Women<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Day_Workout_Split_3_Leg_Days\"><\/span><b>5 Day Workout Split: 3 Leg Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In this variation of the 5-day split, three days are dedicated to leg workouts for people who want to focus on building lower body strength and muscle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The other two days could focus on the upper body or other specific areas. As leg exercises often engage multiple muscle groups and burn many calories, this can also be an effective workout split for overall fitness and weight loss.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_day_workout_split\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/5-6.jpg\" alt=\"5 day workout split\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Day_Workout_Routine_for_Weight_Loss_and_Muscle_Gain\"><\/span><b>5 Day Workout Routine for Weight Loss and Muscle Gain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This 5-day routine is a hybrid that aims to achieve both weight loss and muscle gain. It balances strength training exercises that stimulate muscle growth with cardio exercises that boost caloric burn (<\/span><a href=\"https:\/\/www.canr.msu.edu\/news\/the_benefits_of_adding_cross_training_to_your_exercise_routine\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This might look like strength training on Monday, Wednesday, and Friday, with cardio and core work on Tuesday and Thursday. It&#8217;s ideal for anyone looking for a balanced fitness routine that promotes both fat loss and muscle development.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_day_workout_split\">Start transforming your body now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Split_Gym_Days_5_Days\"><\/span><b>How To Split Gym Days 5 Days?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here is a sample 5-day split routine for beginners that you can modify according to your needs:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Chest_and_Triceps\"><\/span><b>Day 1: Chest and Triceps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell Bench Press (3 sets of 8-12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline Dumbbell Press (3 sets of 10-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable Flyes (3 sets of 12-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep Pushdowns (3 sets of 10-12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead Dumbbell Extension (3 sets of 10-12 reps)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Back_and_Biceps\"><\/span><b>Day 2: Back and Biceps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat Pulldowns (3 sets of 8-12 reps)<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell Rows (3 sets of 10-12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated Cable Rows (3 sets of 12-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer Curls (3 sets of 8-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preacher Curls (3 sets of 10-12 reps)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Cardio_and_Abs\"><\/span><b>Day 3: Cardio and Abs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 minutes of moderate intensity cardio (jogging, cycling, <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-swimming-burn\/\">swimming<\/a>)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks (3 sets of 30-60 seconds)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Russian Twists (3 sets of 15 reps per side)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicycle Crunches (3 sets of 20 reps)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4_Shoulders_and_Abs\"><\/span><b>Day 4: Shoulders and Abs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Military Press (3 sets of 8-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side Lateral Raises (3 sets of 10-12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rear Delt Flyes (3 sets of 10-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hanging Leg Raises (3 sets of 12-15 reps)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_Legs_and_Calves\"><\/span><b>Day 5: Legs and Calves<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats (3 sets of 8-12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg Press (3 sets of 10-12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian <a href=\"https:\/\/betterme.world\/articles\/benefits-of-deadlifts\/\">Deadlifts<\/a> (3 sets of 10-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing Calf Raises (3 sets of 12-15 reps)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_day_workout_split\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6.jpg\" alt=\"5 day workout split\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6_Rest\"><\/span><b>Day 6: Rest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Take another rest day or perform some light cardio to aid in recovery.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7_Rest\"><\/span><b>Day 7: Rest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rest and recover before starting the routine again on Day 1.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, this is just a sample routine, so you can modify it according to your needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some tips for beginners starting with this split:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with lighter weights and focus on perfecting your form before increasing the weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow for proper rest between sets and avoid overtraining.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep track of your progress to monitor growth and make necessary changes to the routine.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;d like to try the sample routine above at home, find the best workouts that don&#8217;t need machines in our blog: <a href=\"https:\/\/betterme.world\/articles\/4-day-dumbbell-workout\/\">5-Day Dumbbell Workout<\/a><\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/indoor-exercise\/\"><i>Indoor Exercise 101: Your Guide to Effective Workouts at Home<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_It_Better_to_Lift_4_or_5_Days_a_Week\"><\/span><strong>Is It Better to Lift 4 or 5 Days a Week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Four days of lifting can be quite effective, especially for beginners or those with busy schedules, offering ample time for rest and recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, lifting five days a week can be beneficial for advanced individuals aiming for more intensive training, increased muscle mass, or enhanced athletic performance. Before you choose a workout split, consider your fitness level, goals, and schedule to find the best fit for you.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_Do_a_5_Day_Split_as_a_Beginner\"><\/span><strong>Can I Do a 5 Day Split as a Beginner?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely. A 5-day split can be adapted for beginners. It may seem intense, but if you start with lighter weights, focus on the correct form, and gradually increase intensity as your strength and endurance improve, it can be an effective routine for muscle growth and overall fitness. Allow your body ample rest and recovery time to prevent overtraining and injury.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Legs_Once_a_Week_Enough\"><\/span><strong>Is Legs Once a Week Enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Training legs once a week can be enough, especially if your leg day is comprehensive and includes a variety of exercises targeting all the major muscle groups in your lower body. However, if you&#8217;re looking to significantly increase lower body strength or muscle mass, you may benefit from incorporating more leg-focused training into your routine<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Is_the_Best_5_Day_Workout_Split_for_Beginners\"><\/span><strong>What Is the Best 5 Day Workout Split for Beginners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For beginners, a balanced 5-day workout split might look something like this: Day 1 &#8211; Chest, Day 2 &#8211; Back, Day 3 &#8211; Legs, Day 4 &#8211; Shoulders, Day 5 &#8211; Arms or legs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This structure allows you to focus on one major muscle group each day, ensuring you give each group adequate attention and allowing enough rest before each muscle group is trained again.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s a great way to ease into a consistent routine, learn the correct form of exercise, and start seeing results.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_day_workout_split&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_day_workout_split\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 5-day split workout can be an effective and manageable routine for beginners to build strength and muscle. With consistency, proper form, and adequate rest, this type of split can lead to significant progress towards your fitness goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>New school bodybuilding splits often advocate hitting each muscle group twice a week, and this is a method that has proven effective for many. That said, not everyone can commit to this frequency. Time constraints, recovery rates, personal preferences, or even specific fitness goals can all dictate a different approach. So, a more &#8220;old school&#8221; [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":57295,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[122,210],"class_list":["post-57291","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sample 5 Day Split Workout for Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"A \u2605 5 DAY WORKOUT SPLIT \u27a4 can do wonders for your fitness journey. Learn how this workout split can be tailored to meet your goals and check out a sample routine for beginners in our blog.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sample 5 Day Split Workout for Beginners\" \/>\n<meta property=\"og:description\" content=\"A \u2605 5 DAY WORKOUT SPLIT \u27a4 can do wonders for your fitness journey. Learn how this workout split can be tailored to meet your goals and check out a sample routine for beginners in our blog.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_209020354-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1693\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/sample-5-day-split\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455\"},\"headline\":\"Sample 5 Day Split Workout for Beginners\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/sample-5-day-split\/\"},\"wordCount\":1566,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_209020354-scaled.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">New school bodybuilding splits often advocate hitting each muscle group twice a week, and this is a method that has proven effective for many. That said, not everyone can commit to this frequency.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_day_workout_split\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Time constraints, recovery rates, personal preferences, or even specific fitness goals can all dictate a different approach.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So, a more \\\"old school\\\" method may be more suitable for some - the 5-day split workout.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This routine, designed for beginners, targets each major muscle group on a separate day, allowing ample rest and recovery time between sessions. It's likely to better fit into busy schedules and provides a solid foundation for strength and muscle development.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Read on to discover a sample 5-day split workout plan that can kickstart your journey to a fitter, stronger you.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a 5 Day Workout Split?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A 5-day split workout is a bodybuilding routine that divides the major muscle groups into five separate training days.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Each day focuses on one or two specific muscles, allowing for more volume and intensity to be targeted at those areas.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The premis ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/sample-5-day-split\/\",\"url\":\"https:\/\/betterme.world\/articles\/sample-5-day-split\/\",\"name\":\"Sample 5 Day Split Workout for Beginners - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_209020354-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"A \u2605 5 DAY WORKOUT SPLIT \u27a4 can do wonders for your fitness journey. Learn how this workout split can be tailored to meet your goals and check out a sample routine for beginners in our blog.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/sample-5-day-split\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_209020354-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_209020354-scaled.jpg\",\"width\":2560,\"height\":1693},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/sample-5-day-split\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Sample 5 Day Split Workout for Beginners\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455\",\"name\":\"Jeremy Mukhwana\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"caption\":\"Jeremy Mukhwana\"},\"description\":\"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Sample 5 Day Split Workout for Beginners - BetterMe","description":"A \u2605 5 DAY WORKOUT SPLIT \u27a4 can do wonders for your fitness journey. Learn how this workout split can be tailored to meet your goals and check out a sample routine for beginners in our blog.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/sample-5-day-split\/","og_locale":"en_US","og_type":"article","og_title":"Sample 5 Day Split Workout for Beginners","og_description":"A \u2605 5 DAY WORKOUT SPLIT \u27a4 can do wonders for your fitness journey. Learn how this workout split can be tailored to meet your goals and check out a sample routine for beginners in our blog.","og_url":"https:\/\/betterme.world\/articles\/sample-5-day-split\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1693,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_209020354-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Giulia Ralph, CPT, S&amp;C, SPC","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/sample-5-day-split\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/sample-5-day-split\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455"},"headline":"Sample 5 Day Split Workout for Beginners","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/sample-5-day-split\/"},"wordCount":1566,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/sample-5-day-split\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_209020354-scaled.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">New school bodybuilding splits often advocate hitting each muscle group twice a week, and this is a method that has proven effective for many. That said, not everyone can commit to this frequency.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_day_workout_split\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Time constraints, recovery rates, personal preferences, or even specific fitness goals can all dictate a different approach.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So, a more \"old school\" method may be more suitable for some - the 5-day split workout.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This routine, designed for beginners, targets each major muscle group on a separate day, allowing ample rest and recovery time between sessions. It's likely to better fit into busy schedules and provides a solid foundation for strength and muscle development.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Read on to discover a sample 5-day split workout plan that can kickstart your journey to a fitter, stronger you.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a 5 Day Workout Split?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A 5-day split workout is a bodybuilding routine that divides the major muscle groups into five separate training days.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Each day focuses on one or two specific muscles, allowing for more volume and intensity to be targeted at those areas.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The premis ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/sample-5-day-split\/","url":"https:\/\/betterme.world\/articles\/sample-5-day-split\/","name":"Sample 5 Day Split Workout for Beginners - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/sample-5-day-split\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/sample-5-day-split\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_209020354-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"A \u2605 5 DAY WORKOUT SPLIT \u27a4 can do wonders for your fitness journey. Learn how this workout split can be tailored to meet your goals and check out a sample routine for beginners in our blog.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/sample-5-day-split\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/sample-5-day-split\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/sample-5-day-split\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_209020354-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_209020354-scaled.jpg","width":2560,"height":1693},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/sample-5-day-split\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Sample 5 Day Split Workout for Beginners"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/57291","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=57291"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/57291\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/57295"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=57291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=57291"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=57291"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=57291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}