5 Day Workout Routine To Get RIPPED - Complete Guide (2019)

6/26/2020 5 Day Workout Routine to Get RIPPED | Complete Guide (2019)
 
5-Day Workout Routine to Get Ripped | Complete

Guide
January 17, 2020 by Adam
Throughout my 15 years of weightlifting, I’ve found one workout routine to

dominate—the 5-day split. If your goal is to build the most muscle in the least
time (in other words, you are a bodybuilder) and get ripped, the 5-day workout
routine is optimal.
It has the perfect number of days to hit the gym and, when done correctly, will
yield gains you have only dreamed of.
https://www.olympicmuscle.com/best-5-day-workout-split/ 1/33
The 5-day split follows a form of training that Arnold Schwarzenegger, arguably
the most successful bodybuilder in history, utilized and perfected during the 70s.
This form of training, know as split training, has become the default weight
training system for building muscle.
However, it can be a bit tricky to set up. Before getting into this, let’s look at some
of the ideas behind split training.
What is Split Training?

There are two main systems of weight training—split training and full-body
training. The primary di erences between the two are the load exerted on the
muscles and the time spent in the gym.
Split training targets speci c muscle groups on speci c days. The major muscle
groups are chest, shoulders, legs, upper and lower back, arms, and abdomen.
How these muscles should be grouped together is highly debated although I

believe there is an optimal way, which will be discussed later.
There are many valid ways to set up a split routine. For example, you may choose
to target the muscles of the upper body every Monday and the muscles of the
lower body every Friday. This would be referred to as a 2-day upper/lower split.
Another common split is the three day PPL split, which calls for training “push,”
“pull,” and leg related movements on three separate days. The four-day split
typically involves a back, chest, shoulder, and leg day.
What is Full-Body Training?


Full-body training is the opposite of split training. Instead of training muscle

groups on speci c days, the entire body is trained once, twice, or even three
times each week.
Why is full-body training limited to a few sessions per week? Wouldn’t training
ALL muscle groups every day be most e ective? It certainly would … assuming
you can recover fast enough. However, unless you are using performance-
enhancing drugs, this is impossible to do. For the average athlete, the American
College of Sports Medicine (ASCM) suggests at least 48 hours of rest between
high-intensity exercising of the same muscle groups (1).
If you train full-body on Monday, the earliest you could train again would be
Wednesday, but if you decide to train only chest on Monday, you could train legs
the following day and shoulders the day after that. Therein lies the beauty of split
training.
That’s not to say full-body training is bad. On the contrary, it’s one the best
modes of training for beginners as it allows enough time for recovery and
focuses on compound movements. Full-body training is preferable for those who
have limited time, are new to resistance training, or have goals of improving
general health (2). For packing on serious muscle quickly, however, split training
is king.
What is a 5-Day Split and Why is it

Useful?
The 5-day split, as suggested by its name, is a split routine that calls for 5 workout
sessions per week. It’s a great routine for building muscle because it targets each
muscle group really well. 
The pectoral muscle, for instance, develops fastest when trained for an hour
every 5–6 days. The biceps and triceps, which are much smaller, require less time
to recover and should be trained twice a week (Charlebois, 2007). All of this is
simply not possible with a 2- or 3-day split.
Constructing a proper split is complicated, and I see so many people doing it

incorrectly. When you train 5 days a week, you need to make sure you are being
e cient. Working out for an hour a day, 5 times a week, is a huge time
investment.
In this article, I demonstrate the best 5-day workout routine. A perfect 5=day split
considers more than just what body part is trained each day. It considers what
workouts are done, the number of sets and repetitions, and even the length of
the workout.

I also show you the mistakes that many bodybuilders make. In learning the art of
building a workout split, you will gain a lot of e ective bodybuilding knowledge.
Implement the knowledge you obtain from this guide, and I guarantee you will
see major improvements!
Who is the 5-Day Workout Split For?

For anyone who has the time for it! Whether you’re a professional bodybuilder or
a novice lifter, male or female, you should implement a 5-day split to build
muscle quickly.
Going to the gym 5 days a week can be a hassle, but if you are determined, you
will make time. Sometimes, doing so is simply impossible due to work or school
restrictions, which is why we develop an additional split that includes an at-home
core workout. Four out of the ve workouts will be at the gym, and one will be 
in
the comfort of your home.
What Is the Best 5-Day Workout

Routine to Get Ripped?
Here is a overview of the 5-day workout routine discussed here. For speci c
workouts, please refer to the section below titled “The Completed Version!”
1. Chest + (Light) Triceps

2. Back + (Light) Biceps
3. Rest (Core Workout—optional)
4. Shoulders + (Heavy) Triceps
5. Legs + (Heavy) Biceps
6. Rest (Light Core Workout)
How to Construct the Best 5-Day

Workout Split
Let’s consider and critique a 5-day split that a user recommended on a
bodybuilding forum.
Day 1: Shoulders
Day 2: Chest
Day 3: Arms
Day 4: Legs
Day 5: Back
Take a moment, and try to spot some errors.


The biggest issue is that the chest and shoulder muscles are trained too closely
together.
Why is this a problem?
Well, no chest workout targets the pectoral muscles exclusively. For example, the
bench press, in addition to targeting the pectoral muscles, targets the anterior
deltoids (the front head of the shoulders), the triceps brachii, and the latissimus
dorsi (back).
Of the three additional groups that a chest press targets, the most
heavily targeted is the anterior deltoid (in addition to the triceps, but we will get
to that later). The same goes for most chest exercises. It is therefore logical to
separate chest and shoulder days as far as possible, correct?
Let’s do that.
Day 1: Shoulders
Day 2: Legs
Day 3: Arms
Day 4: Chest
Day 5: Back
I prefer to separate chest and shoulders by two days as they are very
interconnected muscle groups. You might be thinking, “If chest day is moved to
day 4, isn’t it now separated from the next shoulder workout by a day?”
The solution to this issue leads to another problem with the original split—It has
no rest days! For a 5-day split, I nd it best to rest a day during the split and rest a
day after completing the 5 workouts. Here’s what I mean:

Day 1: Shoulders
Day 2: Legs
Rest Day
Day 3: Arms
Day 4: Chest
Day 5: Back
Rest between day 2 and day 3, then rest after completing all workouts.
Day 1: Shoulders
Day 2: Legs
Day 3: Rest
Day 4: Arms
Day 5: Chest
Day 6: Back
Day 7: Rest
In this version, you lift ve days a week and rest two days. You may nd that
resting a single day will su ce. In that case, ignore day 7 and return to day one
after completing day 6.
We have now separated chest and shoulder workouts appropriately, but they are
not separated equally (shoulders, 3 days; chest, 2 days; shoulders, 3 days, etc.).
Chest day comes 3 days after shoulder day, and shoulder day comes 2 days after
chest day. Does it matter which group is allowed more time to rest?
Absolutely. Consider any chest press and any shoulder press. A chest press
activates the anterior deltoid muscle to a certain degree. A shoulder press (such
as the military press) only hits the shoulder muscles when done with proper
form. Let’s call the military press a 90° press. The at bench is therefore a 0°
press and the incline press is a 45° press.
As you increase the angle, you activate more of the deltoid muscles and less of
the pectoral muscles. Therefore, a at bench press activates less deltoid muscle
than an incline bench press, which activates less deltoid muscle than a military
press. You can go below zero degrees to isolate the chest even more (i.e., a
decline bench press). The concept also applies to yes. This is important to keep
in mind as you are constructing your own split. If you separate chest and
shoulder days by one or two days, you should focus on at and decline presses
and yes during chest day.
Another thing to consider while pressing is your hand placement. The farther
apart your hands are, the more you target the chest. The closer your hands are,
the more you target the triceps. So if you are hitting triceps the day after chest
day, do not do any close grip presses.
Lets jump back to the split.


Day 1: Shoulders
Day 2: Legs
Day 3: Rest
Day 4: Arms
Day 5: Chest
Day 6: Back
Day 7: Rest
Because chest exercises activate the shoulders muscles more than shoulder
exercises activate chest muscles, we should swap chest and shoulder day:
Day 1: Chest
Day 2: Legs
Day 3: Rest
Day 4: Arms
Day 5: Shoulders
Day 6: Back
Day 7: Rest
On the rst day, we hit chest, and on day two, we hit legs. Your legs should not be
sore from a chest workout … so far so good. We rest on the third day, then hit
arms on the fourth day.
Is it a good idea to devote an entire day to muscles as small as the biceps and
triceps? I say no for two reasons. Firstly, these muscles are small, so they require
less time to recover. It is therefore optimal to train them twice a week
(Charlebois, 2007). Secondly, having a single arm day can interfere with other
workout days. Consider the fact that all shoulder presses activate the triceps.
Thus, hitting shoulders the day after arms is not optimal. You may be able to do
shoulder raises the next day, but you won’t be able to shoulder press a lot of
weight with sore triceps.
On which days should we work out biceps and triceps? All pushing movements
require triceps activation and all pulling movements require bicep activation. So,
let’s pair the triceps with chest and shoulders and the back with the biceps. We
agreed that the biceps should be worked out twice a week, so let’s pair them with
leg day.
Day 1: Chest + Triceps

Day 2: Legs + Biceps
Day 3: Rest
Day 4: Shoulders + Triceps
Day 5: Back + Biceps
Day 6: Rest
Doing two full-blown bicep and triceps workouts a week might work well for you.
I nd the sweet spot to be somewhere between hitting them once a week and
hitting them twice a week. In other words, implementing a “heavy” and “light”
day. Here is what I mean:
Day 1: Chest + (Light) Triceps

Day 2: Legs + (Heavy) Biceps
Day 3: Rest
Day 4: Shoulders + (Heavy) Triceps
Day 5: Back + (Light) Biceps
Day 6: Rest
On “light” days, do 1–2 workouts (6–8 sets) and on heavy days, do 3–4 workouts
(9–12 sets). Chest workouts target the triceps more than shoulder workouts do,
so it’s better to pair the “light” day with the chest and the “heavy” day with the
shoulders. By hitting biceps heavy on leg day, we allow two days for the biceps to
recovery before we work out the back. The worst thing for a back workout is sore
biceps as almost every single back movement requires heavy bicep activation.

The next issue we encounter is the proximity of shoulder day to back day. Have
you ever done lateral or front shoulder raises and found your back and trap
muscles to be extremely sore the next day? I know I have. Those movements are
extremely di cult to do without activating the back muscles.
How do we target the posterior deltoid muscle on shoulder day without burning
out our back? On which day do we hit traps? If you hit traps on shoulder day,
your back will be very sore the following day. It’s best to separate these two
muscle groups as far as possible, as we did with chest and shoulder.

Day 3: Rest
Day 6: Rest
First, we train chest and triceps (lightly). On day two, it’s back and biceps (lightly).
We rest on the third day and allow our triceps and pectoral muscles to fully
recover for the following day’s shoulder workout. Then, we hit the legs and
biceps heavy, both of which should be fully recovered at this point. We then rest
and start the cycle over again the next day.
Perfect, isn’t it?
Not quite yet. We are forgetting two things: core workouts and cardio! Don’t
underestimate the importance of a strong core. Whenever I’m asked for advice
about building strength, I always advise core development.
For the sake of being active every day of the week, let’s do a core workout twice a
week. On day three, we do a full-blown core workout, and on day 6, a light one

(7–12 mins). On day 3, we also work on forearms and calves, both of which are
relatively small muscle groups which should be targeted twice a week.
As regards cardio, I will leave that up to you. Some people prefer to do cardio
every day before a workout. I will write an article on this soon.
Here is the completed split:

Day 3: Core + Forearms + Calves + Cardio
Day 6: Rest (Light Core Workout at home optional)
How to Construct the Best 5-Day

Workout Split (PART 2)
In the previous section, we developed the foundation for our 5-day workout split.
If you skipped that section, please read it now as it contains valuable information.
Now, we want to consider speci c workouts, rep ranges, and number of sets. For
more information on each exercise, please refer to Bodybuilding.com’s exercise
nder.
Note that “light” and “heavy” do not refer to intensity or load, but rather the rep
ranges and number of sets.
Day 1 (Chest + Light Triceps).


Do 3 chest presses, 2 chest yes, and 1 or 2 workouts for triceps. Chest y

movements don’t require much tricep activation, so you can jump back and forth
between yes and triceps workouts. It is best to get the heavy presses out of the
way rst.
Flat Bench Press: 4 Sets (8–10 reps)

Incline Dumbbell Press: 4 Sets (8–10 reps)
Triceps Pushdown – V-Bar Attachment: 3 Sets (9–12 reps)
Decline Dumbbell Flyes: 3 sets(8–12 reps)
Skull Crushers: 3 Sets (9–12 reps)
Decline Bench Press: 3 Sets (8–10 reps each)
Day 2: Back + light Biceps
As someone who su ers from tennis elbow, I have to start my back days a little
di erently from most. As already mentioned, almost all pulling movements
require heavy bicep activation. Therefore, I nd it best to postpone biceps
workouts towards the end of the workout.
Unlike with other muscle groups, this is a wide variation of back workouts. I nd
it best to reduce the sets to 2 and hit the back from multiple angles. This is a
technique that was utilized by the great Dorian Yates.
Seated Cable Rows: 2 sets (8–10 reps)

Front Lat Pulldown: 2 sets (8–10 reps)
Bent Over Barbell Rows: 2 sets (8–10 reps)
Hammer Curls: 3 sets ( 8–12 reps)
Deadlift: 2 sets (8–10 reps)
Barbell Curl (EZ-bar): 3 sets (8–10 reps)
Straight-Arm Pulldown: 2 sets (8–10 reps)
Concentration Curls: 3 sets (8–12 reps)
Day 3: Core + Calfs + Forearms + Cardio
Crunches : 3 sets of 10–12 reps

Hanging Leg Raise: 3 sets of 10–12 reps
Seated Russian Twist: 12–15 reps on each side
Bicycle Crunches: 15–20 sets of max reps
Planks: 3 sets max hold
Palms-Up Barbell Wrist Curl: max reps for 3 sets. Start with the bar, and
add 2.5 or 5 lbs after each set.
Seated Calf Raise: 3 sets 8–15 reps
Palm Down Barbell Wrist Curls Over Bench: max reps for 3 sets. Start with
the bar, and add 2.5 or 5 lbs after each set.
Smith Machine Calf Raise: 3 sets 8–15 reps

25 mins of cardio before or after the workout
Day 4: Shoulders + Heavy triceps
My personal favorite workout day! First, do the heavy presses, then alternate
shoulder raises and yes with triceps workouts.
Seated Dumbbell Press: 4 sets (8–10 reps)

Military Press: 4 sets (8–10 reps)
Dips: 4 sets (8–10 reps)
Side Lateral Raise: 4 sets (8–12 reps)
Standing Dumbbell Triceps Extension: 4 sets (8–12 reps)
Front Lateral Raise: 4 sets (8–12 reps)
Triceps Pushdown — Rope Attachment: 4 sets (8–12 reps)
Reverse Flyes: 4 sets (8–12 reps)
Shrugs: 3 sets (8–10 reps)
Day 5: Legs + Heavy Biceps
I have always struggled with leg workouts. I was never able to squat deeply
enough, and my legs always wobbled under a lot of stress. A few years ago, I did
some research and discovered the problem.
It turned out I was wearing the wrong shoes. Running and basketball shoes are
terrible for weightlifting. One of the best investments I’ve made was purchasing a
proper pair of weightlifting shoes. All my lifts went up, and I no longer felt pain in
my knees and lower back.
Squats: 4 sets (6–8 reps)

Wide-Grip Standing Barbell Curl: 4 sets (8–12 reps)
Leg Press: 3 sets (8–10 reps)
Spider Curl: 4 sets (8–10 reps)
Smith Machine Calf Raise: 4 sets (8–12 reps)
Lying Leg Curls: 3 sets (8–12 reps)
Machine Bicep Curl: 3 sets (8–12 reps)
Leg Extensions: 3 sets (8–12 reps) NOTE: please skip if you have knee
complications.
Day 6: Rest + light core workout
Day 6 is a rest day, but you can do a light 7-12 core workout in the morning if you

are up for it. Return to day 1 the following day.
The Completed Version!

You can swap exercises (or drop a few if you want), although I highly recommend
you follow the routine as closely as possible. It’s challenging, but it will yield great
results. What’s important is the order of the days. For instance, if you plan to
target your chest today, you don’t have to target your back tomorrow (you can
rest instead), but your next workout should be a back workout.
Day 1: Chest + Light Triceps

Incline Dumbbell Press: 4 Sets (8–10 reps)
Triceps Pushdown – V-Bar Attachment: 3 Sets (9–12 reps)
Decline Dumbbell Flyes: 4 sets(8–12 reps)
Decline Bench Press: 4 Sets (8–10 reps each)
Seated Cable Rows: 2 sets (8–10 reps)

Front Lat Pulldown: 2 sets (8–10 reps)
Bent over Barbell Rows: 2 sets (8–10 reps)
Hammer Curls: 3 sets ( 8–12 reps)
Barbell Curl (EZ-bar): 3 sets 8–10 (reps)
Straight-Arm Pulldown: 2 sets (8–10 reps)
Concentration Curls: 3 sets (8–12 reps)
Day 3: Core + Calfs + Forearms + Cardio


Crunches : 3 sets of 10–12 reps

Hanging Leg Raise: 3 sets of 10–12 reps
Seated Russian Twist: 12–15 reps on each side
Bicycle Crunches: 15–20 sets of max reps
Planks: 3 sets max hold.
Palms-Up Barbell Wrist Curl: max reps for 3 sets. Start with the bar, and
add 2.5 or 5 lbs after each set.
Seated Calf Raise: 3 sets 8–15 reps
Palm Down Barbell Wrist Curls Over Bench: max reps for 3 sets. Start with
the bar, and add 2.5 or 5 lbs after each set.
Smith Machine Calf Raise: 3 sets 8–15 reps
25 mins of cardio before or after the workout.
Seated Dumbbell Press: 4 sets (8–10 reps)

Dips: 4 sets (8–10 reps)
Side Lateral Raise: 4 sets (8–12 reps
Standing Dumbbell Triceps Extension: 4 sets (8–12 reps)
Front Lateral Raise: 4 sets (8–12 reps)
Triceps Pushdown – Rope Attachment: 4 sets (8–12 reps)
Reverse Flyes: 4 sets (8–12 reps)
Squats: 4 sets (6-8 reps)

Wide-Grip Standing Barbell Curl: 4 sets (8–-12 reps)
Leg Press: 3 sets (8–10 reps)
Smith Machine Calf Raise: 4 sets (8–12 reps) 
Lying Leg Curls: 3 sets (8–12 reps)

Machine Bicep Curl: 3 sets (8–12 reps)
Leg Extensions: 3 sets (8–12 reps) NOTE: please skip if you have knee
complications.
Day 6: Rest (Light Core Workout)
Rest day (optimal light core workout in the morning)
Day 7: Rest
If you want something a little more challenging, check out my guide on the 6-day
workout split.
Some Supplement Recommendations

Supplements can be a great tool to enhance your tness journey. Below are
recommendations for two categories of supplements: thermogenic fat burners
and whey protein. Fat burners and protein powder are by far the most popular
supplements, so I included my personal recommendations for each. Both
supplements have been reviewed and carefully vetted.
VINTAGE BURN Fat Burner
If you are trying to lose weight, a great option is Vintage Burn. Vintage Burn is
one of the most successful fat burners on the market and has (by far) produced
the most satis ed customers.
It is produced by Old Schools Labs, a company based in California that specializes

in all-natural tness supplements. The company claims to produce the world’s
rst muscle-preserving fat burner.
Thousands of customers, including me, can attest to this claim. The product
contains nine simple, natural, fat-burning ingredients—raspberry ketones,
chrysin, ca eine, and six extracts (green tea leaf, Green co ee bean, olive leaf,
bacopa leaf, garcinia fruit, and forskohlii root extract).
Each ingredient is e ective for weight loss and backed by research. In fact,
Vintage Burn contains 5 out of 6 of the fat-burning ingredients that my research
suggests are the most e ective fat burners (garcinia cambogia extract, ca eine,
raspberry ketones, green co ee bean extract, green tea extract, and CLA).
Check Price
Buy From Amazon
Naked Whey
Naked Nutrition is a company that I’ve collaborated with many times in the past
simply because I love their products and their level of transparency. They
understand that consumers are hesitant to use supplements—and for good
reason. With the rise in dangerous supplements, unethical marketing, and
outright false labeling, one cannot help but be wary. The best way to dispel
concerns is to keep the number of ingredients low and easily identi able.
Naked Whey, as suggested by the name, is simple and made from only one
ingredient—100% grass-fed pure whey protein with zero additives. All ingredients
are GMO-free, growth-hormone-free, soy-free, and gluten-free. Consumers really
appreciate this. What I appreciate is that they took the time to test for heavy
metals, and the results obtained are excellent. The levels of arsenic, cadmium,
lead, and mercury all test less than 2 MCG, which is a negligible, safe amount.
Check Price
Buy From Amazon
Track Your Progress!


One of the most important tness habits you should implement is keeping track
of your progress. Doing so provides a visual representation of your tness
development. A tness journal keeps you accountable and gives you con dence.
Progress in strength development and weight loss happens slowly and may not
be evident without documentation. For instance, you feel unmotivated when you
nd that you have been bench pressing the same weight for two weeks.
But with a tness journal, you may discover that you actually did 7 reps last week
and were able to push 8 reps this week. You can then set a goal to hit 9 reps next
week or increase the weight by 5 pounds.
These small victories motivate you to continue grinding. With so many di erent
workouts, it is impossible to keep track of everything you do without a good
workout tracker.
When you wake up with zero motivation to hit the gym, ip open your tness
journal, look at the great progress you’ve made and watch your body ll up with
energy and motivation. The best way to motivate yourself is to provide your
subconscious with tangible proof that what you are doing is paying o . Studies
have shown that keeping track of your progress helps you stay on course and
achieve your goals faster. 
One of the best tness trackers I have ever used is the NewMeFitness Journal. It
is the best way to track your progress. The NewMeFitness Journal is written by
experts and designed for bodybuilding and cross- t.
It comes with a sturdy binding, thick pages, and a nice laminated protective
cover. This is not a imsy journal and will withstand whatever you throw it. The
quality is excellent, but what I enjoy most is the format. Click the link below for
more information and to check the price!
Check Price
Buy From Amazon
5-Day Workout Routine (at home)

Suppose you don’t have access to a gym. While that’s not the ideal scenario, you
can still do the 5-day workout routine at home and get ripped. You need just two
things—a proper squat rack and a bench. And if you really want to do this the
right way, get an ez-curl bar as well.
If you can make room for one, I highly recommend that you make this purchase.
A squat rack will allow you to e ectively target every single major muscle group
in the body without leaving the comfort of your home.
Don’t let the name confuse you—while their traditional purpose was to allow you
to squat safely, squat racks have evolved into multi-function, all-in-one machines.
If you are interested, check out this guide which discusses squat racks in more
detail. It will provide everything you need to make a safe and con dent purchase.
The squat rack covers all the large muscle groups (legs, chest, back, and
shoulders) and the ez-curl bar will cover the rest (biceps and triceps). While it is
possible to target the biceps and triceps with an olympic bar, I don’t recommend
it. I did this for many years and developed tennis elbow.
The following split can be done with just a squat rack and an EZ-curl bar:
Day 1: Chest + Light Triceps

Incline Bench Press: 4 sets(8–10 reps)
Bench Dips: 3 Sets (9–12 reps)
Chest Flyes with plates: 4 sets(8–12 reps)
Bent over barbell rows: 4 sets (8–10 reps)

Pull ups: 4 sets (8–20 reps)
Close Grip Barbell curl (EZ-bar): 3 sets (8–10 reps)
Wide Grip Barbell Curl: 3 sets (8–10 reps)

Day 3: Rest (Core Workout—optional)
20-25 min core workout in the morning

Incline Barbell Triceps Extension: 3 sets (8–10 reps)
Side Lateral Raise (with plates): 3 sets (8–12 reps
Front Lateral Raise (with plates): 3 sets (8–12 reps)
Close-Grip EZ-Bar Press: 3 sets (8–10 reps)
Bench Dips: 3 sets (8–10 reps)
Squats: 5 sets (6–8 reps)

Wide-Grip Standing Barbell Curl (ez-curl bar): 4 sets (8–12 reps)
Lunges (with plates): 3 sets (10–15 reps)
Box Squat: 4 sets (6–8 reps)
Close-Grip EZ Bar Curl: 4 sets (8–12 reps)
Day 6: Rest (Light Core Workout)
Rest day (optimal light core workout in the morning)
Author Recent Posts
Adam
Adam is the founder and main contributor for Olympic Muscle. He is a full time pre-
medical student majoring in computer science and biochemistry. When he's not 
studying, Adam spends his time practicing his true passion in life— pushing heavy a**
weight.
 Weight Training, Workout Splits

 Best Protein Powder for Weight Gain | Full Guide for 2020
 3-Day Workout Routine — The De nitive Guide to 3x/week Training!
9 thoughts on “5-Day Workout Routine to Get Ripped

| Complete Guide”
Paulo
July 29, 2019 at 9:21 am
Hello,
You mentioned on day 3:

On the third day and complete a 15-25 min core workout. I will publish an
article soon on this topic. Please subscribe to our newsletter for an
update!
But I havent seen the core workout yet… could you provide us some
examples of core workout to do?
Thanks!

Bob
September 10, 2019 at 1:11 am
I am also interested in the 15-25 minute core workout. Any help on what
this could include?
Thanks!
Larry Robson
September 13, 2019 at 5:51 am
I would like a guide for a six day work out to body split a day
Taylor
November 8, 2019 at 6:49 pm
Get in 4 SETS of ab exercises – we don’t care so much which ones you do

as long as you are doing them. Think about a circuit with some crunches,
leg lifts, sit-ups, planks – heck, do Russian twists with a medicine ball. Just
get the work done so your abs will pop once you’ve lost that body fat.
Taylor
November 8, 2019 at 6:50 pm
Such a awesome workout plan that I will be following!! I appreciate all of

your time and e orts for this article. I’ll be sure to keep you posted on my
progress.
Taleen
November 29, 2019 at 11:19 am
Hi there, I have scoured the internet looking for a workout plan and this is
EXACTLY what I was looking for
But I need help to nish this plan, you mentioned core workout. Do you
have a plan
Also you only recommend one day of cardio ? I would like to do cardio
everyday is that ok ?
Thanks so much
Fantastic article
Ken
December 20, 2019 at 2:03 pm

Best workout ever! My body is responding very well!
James
January 6, 2020 at 8:31 am
Hello everyone. for those who are asking for the abs routine, I’m going to
tell you the one that i’ve been using for a month and is having great
results (Although i train abs 3 times a week, leaving one day rest). It
consists on 4 sets of two exercises: hollow plank (20-50s depending on
your strength) and bicicle crunches (again 20-50s). You will work both
your core and obliques. You can also add lateral plank or any other
exercise, but again, I’ve used this routine for 1 month and is giving great
results (I too have low body fat % which helps)
Alec
February 13, 2020 at 1:54 am
How are results from this? Also should I be resting in between sets?
Comments are closed.
Need Help Getting in Shape?

Join Our Weekly Newsletter and Receive Expert Insights To Get
Stronger, Gain Muscle Faster, And Take Your Lifting To The
Next Level
IT'S FREE!!
Enter your email here...
SUBSCRIBE
We do not sell or share your information with anyone.
Contact us!
Our Coaches
Privacy Policy
Olympic Muscle is a participant in the Amazon Services LLC Associates Program, an a liate advertising
program designed to provide a means for sites to earn advertising fees by advertising and linking to
Amazon.com
© 2020 Olympic Muscle

Exclusive Member of Mediavine Food

5 Day Workout Routine To Get RIPPED - Complete Guide (2019)

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

5 Day Workout Routine To Get RIPPED - Complete Guide (2019)

Uploaded by

Copyright:

Available Formats

6/26/2020 5 Day Workout Routine to Get RIPPED | Complete Guide (2019)

5-Day Workout Routine to Get Ripped | Complete

Throughout my 15 years of weightlifting, I’ve found one workout routine to

What is Split Training?

How these muscles should be grouped together is highly debated although I

What is Full-Body Training?

Full-body training is the opposite of split training. Instead of training muscle

What is a 5-Day Split and Why is it

Constructing a proper split is complicated, and I see so many people doing it

Who is the 5-Day Workout Split For?

What Is the Best 5-Day Workout

1. Chest + (Light) Triceps

How to Construct the Best 5-Day

Take a moment, and try to spot some errors.

Why is this a problem?

Lets jump back to the split.

Day 1: Chest + Triceps

Day 1: Chest + (Light) Triceps

Day 1: Chest + (Light) Triceps

Perfect, isn’t it?

Here is the completed split:

Day 1: Chest + (Light) Triceps

How to Construct the Best 5-Day

Day 1 (Chest + Light Triceps).

Do 3 chest presses, 2 chest yes, and 1 or 2 workouts for triceps. Chest y

Flat Bench Press: 4 Sets (8–10 reps)

Day 2: Back + light Biceps

Seated Cable Rows: 2 sets (8–10 reps)

Day 3: Core + Calfs + Forearms + Cardio

Crunches : 3 sets of 10–12 reps

Day 4: Shoulders + Heavy triceps

Seated Dumbbell Press: 4 sets (8–10 reps)

Day 5: Legs + Heavy Biceps

Squats: 4 sets (6–8 reps)

Day 6: Rest + light core workout

The Completed Version!

Day 1: Chest + Light Triceps

Flat Bench Press: 4 Sets (8–10 reps)

Day 2: Back + (Light) Biceps

Seated Cable Rows: 2 sets (8–10 reps)

Day 3: Core + Calfs + Forearms + Cardio

Crunches : 3 sets of 10–12 reps

Day 4: Shoulders + (Heavy) Triceps

Seated Dumbbell Press: 4 sets (8–10 reps)

Day 5: Legs + (Heavy) Biceps

Squats: 4 sets (6-8 reps)

Lying Leg Curls: 3 sets (8–12 reps)

Day 6: Rest (Light Core Workout)

Rest day (optimal light core workout in the morning)

Some Supplement Recommendations

VINTAGE BURN Fat Burner

It is produced by Old Schools Labs, a company based in California that specializes

Track Your Progress!

5-Day Workout Routine (at home)

Day 1: Chest + Light Triceps

Flat Bench Press: 4 Sets (8–10 reps)

Day 2: Back + (Light) Biceps

Bent over barbell rows: 4 sets (8–10 reps)

Day 3: Rest (Core Workout—optional)

20-25 min core workout in the morning

Day 4: Shoulders + (Heavy) Triceps

Military Press: 4 sets (8–10 reps)

Day 5: Legs + (Heavy) Biceps