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5 Day Building Split

10 Weeks Dec-Feb

Contributed by: Dan Groves

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    Monday - Back

  • Warm up Rowing

  • Deadlift - Barbell
    4 sets × 6 reps, 30s rest
  • Pulldown - Cable
    4 sets × 8, 12 reps, 30s rest
  • Bent-over Row - Dumbbell
    4 sets × 8, 12 reps, 30s rest
  • Seated Row - Lever
    4 sets × 10 reps, 30s rest
  • One Arm Row - Cable
    3 sets × 12 reps, 30s rest
  • Front Pulldown - Cable
    2 sets × 15 reps, 30s rest

    Tuesday - Chest & Abs

  • Warm up Cross Trainer

  • Incline Bench Press - Dumbbell
    4 sets × 6 reps, 30s rest
  • Decline Bench Press - Dumbbell
    4 sets × 8, 12 reps, 30s rest
  • Bench Press - Smith
    3 sets × 6, 12 reps, 30s rest
  • Fly - Cable
    3 sets × 12, 15 reps, 30s rest
  • Push-up - Bodyweight/Weighted
    3 sets × 50 reps, 1m rest
  • Crunch - Bodyweight/Weighted
    3 sets × 15 reps, 1m rest
  • Hanging Leg Raise - Bodyweight/Weighted
    3 sets × 12, 15 reps, 1m rest

    Wednesday- Legs

  • Warm up Stairs

  • Squat - Barbell
    5 sets × 6 reps, 30s rest
  • Straight-leg Deadlift - Barbell
    4 sets × 8, 12 reps, 30s rest
  • Seated Leg Press - Lever
    3 sets × 10, 15 reps, 30s rest
  • Seated Leg Curl - Lever
    3 sets × 12, 15 reps, 30s rest
  • Lunge - Bodyweight/Weighted
    3 sets × 15 reps, 1m rest
  • Seated Calf Raise - Lever
    4 sets × 20 reps, 30s rest

    Thursday- Shoulders & Abs

  • Warm up Arm Cycle

  • Military Press - Barbell
    4 sets × 6 reps, 30s rest
  • Lateral Raise - Dumbbell
    3 sets × 10, 12 reps, 30s rest
  • Rear Lateral Raise - Dumbbell
    4 sets × 8, 12 reps, 30s rest
  • Shoulder Press - Lever
    3 sets × 6, 10 reps, 30s rest
  • Shrug - Barbell
    4 sets × 15 reps, 30s rest
  • Incline Sit Up - Bodyweight/Weighted
    3 sets × 15 reps, 45s rest
  • Kneeling Wheel Rollout - Bodyweight/Weighted
    3 sets × 12 reps, 45s rest

    Friday -Arms

  • Warm up Elliptical

  • Curl - EZ Curl Bar
    4 sets × 8, 12 reps, 30s rest
  • Lying Triceps Extension - EZ Curl Bar
    4 sets × 8, 12 reps, 30s rest
  • Preacher Curl - EZ Curl Bar
    4 sets × 8, 12 reps, 30s rest
  • Triceps Dip - Bodyweight/Weighted
    4 sets × 8, 12 reps, 45s rest
  • Hammer Curl - Cable
    4 sets × 8, 12 reps, 30s rest
  • Overhead Triceps Extension - Cable
    4 sets × 8, 12 reps, 30s rest