5 Day Body Part Split Workout Plan

05 Aug

In this article we are providing you with a 5 day body part workout one could do with the equipment at your local gym.

| Workout Summary

(swipe left to see more info)

Build Muscle
8 weeks
45-70 minutes
Bodyweight, Cables, Dumbbells, Machines
Male & Female
Protein PowderMulti VitaminFish OilCreatine MonohydrateProtein Bars

| Workout Overview

If you’re new to working out, I recommend performing these workouts in order and utilizing each one as a form of progression.

Start off with the 3 Day Full Body  Workout.

After you finish that one, move on to the 4 Day Upper/Lower  Workout.

And then move on to the program that is laid out below.

Body part specific splits are often seen as ineffective when compared to full body and upper/lower splits. However, they do have their time and place when it comes to year-long workouts and establishing working out as an every day habit.

Body part specific workouts allow you to hit each individual muscle group with a lot of volume. This is great when it comes to building muscle detail and muscle endurance. It also can allow for better muscle pumps, which for anyone who has ever experienced “the pump” before knows is an addictively amazing feeling.

The body part specific workout below is designed with the equipment available at Planet Fitness in mind. This means it will heavily focus on utilizing dumbbell, machine and bodyweight exercises.

Perform the workout for about 8 weeks. At that point you can begin cycling through the Planet Fitness workouts again (starting with the full body workout) or move on to the 6 Day Push/Pull/Legs Planet Fitness workout (coming soon).

Day 1 : Chest Workout

Dumbbell Incline Bench Press 5 8-12
Machine Chest Press 4 8-10
A1. Cable Fly 4 10-15
A2. Chest Dip 4 8-12
B1. Machine Chest Fly 3 12-15
B2. Push Up 3 Failure

Day 2 : Back Workout

Pull Ups 5 8-12
Dumbbell Row 4 8-10
Smith Machine Row 4 8-12
A1. Seated Cable Row 3 10-15
A2. Close Grip Pull Down 3 10-15
Straight Arm Lat Pull Down 2 20

Day 3 : Leg Workout

Leg Press 4 8-12
Goblet Squat 3 8-12
Dumbbell Hip Thrust 4 8-12
A1. Lying Leg Curl 3 10-15
A2. Dumbbell Rear Lunge 3 10-15 Each
Standing Calf Raise 4 20-25
Glute Focused Hyperextension 3 10-15

Day 4 : Shoulder Workout

Seated Dumbbell Press 4 8-12
Dumbbell Lateral Raise 4 8-12
Cable Face Pull 3 10-15
Machine Lateral Raise 3 10-15
Machine Reverse Fly 3 10-15
Smith Machine Shrug 4 8-12

Day 5 : Arm Workout

Dumbbell Curl 3 10-12
Lying Dumbbell Triceps Extension 3 10-12
Cable Hammer Curl 3 10-12
Triceps Dip 3 10-12
Machine Preacher Curl 3 10-12
Standing Cable Overhead Extension 3 10-12

| Workout Summary

When it comes to building pure strength and being able to easily achieve progressive overload, barbell training is pretty superior to other methods.

However, that doesn’t mean it’s the only way.

And if you enjoy the convenience or environment of your gym, you shouldn’t let anyone tell you that you can’t get in a good workout there.

While performing the above workout, limit your rest periods to just 45 seconds in between sets and 60-90 seconds in between exercises. If a piece of equipment you need is taken during your workout, move on to the next exercise and come back. If it’s still unavailable at the end of your workout, simply substitute in a different exercise that targets the same muscle group.

Ab and core workouts can be added to this program either in the morning of your workout days, immediately after your workouts, and/or on your rest days. The same can be said for cardio training.