5-Day Bodybuilding Split for Advanced Athletes

Elevate your training regimen with our comprehensive 5-Day Bodybuilding Split designed specifically for advanced athletes. This meticulously crafted chart provides a balanced approach to muscle growth, strength development, and recovery. Each day targets specific muscle groups, ensuring optimal intensity and volume while allowing adequate rest for each area.

Table Of Contents hide

1 RelatedPosts

2 Train Harder for Muscle, Not Strength

3 Unleash Your Upper Chest Strength Today

4 Best Rest Periods Between Sets for Optimal Hypertrophy

5 Key Features:

6 Day 1: Chest and Triceps

7 Day 2: Back and Biceps

8 Day 3: Legs

9 Day 4: Shoulders and Abs

10 Day 5: Arms and Calves

11 Important Notes:

Train Harder for Muscle, Not Strength

Unleash Your Upper Chest Strength Today

Best Rest Periods Between Sets for Optimal Hypertrophy

Key Features:

Targeted Muscle Focus: Each workout emphasizes major muscle groups, promoting hypertrophy and strength gains.
Progressive Overload: Incorporates strategies to continually challenge your muscles and stimulate growth.
Recovery Protocols: Built-in rest days and active recovery suggestions to enhance performance and prevent overtraining.
Customizable Options: Flexibility to adjust exercises based on individual goals and equipment availability.

Perfect for seasoned bodybuilders looking to break through plateaus and achieve their peak physique, this split is your roadmap to serious gains. Check out the chart on our blog for detailed workouts, exercise recommendations, and tips for maximizing your results!

Day 1: Chest and Triceps

Exercise	Sets	Reps
Barbell Bench Press	4	6-8
Incline Dumbbell Press	4	8-10
Weighted Dips	3	8-10
Cable Flyes	3	10-12
Close-Grip Bench Press	4	6-8
Rope Tricep Pushdowns	3	10-12
Overhead Tricep Extension	3	10-12

Day 2: Back and Biceps

Exercise	Sets	Reps
Deadlifts	4	5-6
Weighted Pull-Ups	4	6-8
Barbell Rows	4	8-10
Seated Cable Rows	3	10-12
Face Pulls	3	12-15
Barbell Curls	4	8-10
Incline Dumbbell Curls	3	10-12
Hammer Curls	3	10-12

Day 3: Legs

Exercise	Sets	Reps
Back Squats	5	5-6
Romanian Deadlifts	4	8-10
Leg Press	4	10-12
Walking Lunges	3	12-15 per leg
Leg Extensions	3	12-15
Lying Leg Curls	3	12-15
Standing Calf Raises	4	15-20
Seated Calf Raises	3	15-20

Day 4: Shoulders and Abs

Exercise	Sets	Reps
Military Press	4	6-8
Seated Dumbbell Press	4	8-10
Upright Rows	3	10-12
Lateral Raises	4	10-12
Reverse Pec Deck Flyes	3	12-15
Hanging Leg Raises	4	15-20
Cable Crunches	3	15-20
Russian Twists	3	20-25 per side

Day 5: Arms and Calves

Exercise	Sets	Reps
EZ-Bar Preacher Curls	4	8-10
Incline Hammer Curls	3	10-12
Concentration Curls	3	12-15
Close-Grip Bench Press	4	6-8
Skull Crushers	3	10-12
Dumbbell Tricep Kickbacks	3	12-15
Standing Calf Raises	5	15-20
Seated Calf Raises	4	15-20

Important Notes:

Rest 60-90 seconds between sets for smaller muscle groups and 2-3 minutes for compound movements.
Implement progressive overload by increasing weight or reps each week.
Perform a proper warm-up before each session and stretch post-workout.
Maintain proper form throughout all exercises to maximize muscle engagement and prevent injury.
Adjust the program as needed based on recovery and individual response.
Incorporate deload weeks every 6-8 weeks to prevent overtraining.
Supplement this program with adequate nutrition and rest for optimal muscle growth and recovery.

This advanced bodybuilding program is designed to target all major muscle groups with high volume and intensity, suitable for experienced athletes looking to build muscle mass and strength.