M-F Workout Routine: 5 Day Body Part Split Workout
Traditional body part splits have been around for a long time.
And there’s a lot of reasons why.
- They clearly work in promoting muscle growth.
- They’ve been promoted by some of the industry’s top athletes.
- Who doesn’t like a good pump?
But probably the biggest reason of them all – they fit in nicely with the work week schedule.
With all the hoopla about making sure to hit each body part twice a week, we’ve been committed in bringing you guys workout routines that fit that mold.
But today, we’re going back to our roots on this one and providing you with a solid bro(ette)-split you can do during the week.
Enjoy!
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The M-F Workout Routine
The following workout is meant to be performed Monday through Friday.
Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover.
Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.
Follow the program as written for 10 weeks, moving up in weight when possible.
Monday: Back Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 4 | 6 |
| 2. Lat Pull Down | 4 | 8-12 |
| 3. Dumbbell Row | 4 | 8-12 |
| 4. Hammer Strength Machine Row | 4 | 10 |
| 5. One Arm Cable Row | 3 | 12 |
| 6. Straight Arm Cable Pull Down | 2 | 15 |
Tuesday: Chest & Abs Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Incline Bench Press | 4 | 6 |
| 2. Decline Bench Press | 4 | 8-12 |
| 3. Machine Bench Press | 3 | 6-12 |
| 4. Machine Fly | 3 | 12-15 |
| 5. Push Ups | 3 | Failure |
| 6. Machine Crunch | 3 | 15 |
| 7. Hanging Leg Raise | 3 | 12-15 |
Wednesday: Legs Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Barbell Back Squat | 5 | 6 |
| 2. Romanian Deadlift | 4 | 8-12 |
| 3. Leg Press | 3 | 10-15 |
| 4. Leg Curl | 3 | 12-15 |
| 5. Walking Lunge | 3 | 15 Each |
| 6. Smith Machine Calf Raise | 4 | 20 |
Thursday: Shoulders & Abs Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Military Press | 4 | 6 |
| 2. Lateral Raise | 4 | 8-12 |
| 3. Reverse Machine Fly | 4 | 8-12 |
| 4. Machine Shoulder Press | 3 | 6-10 |
| 5. Barbell Shrugs | 4 | 15 |
| 6. Decline Sit Up | 3 | 15 |
| 7. Barbell Roll Out | 3 | 12 |
Friday: Arms Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. EZ Bar Curl | 4 | 8-12 |
| 2. EZ Bar Skullcrusher | 4 | 8-12 |
| 3. Spider Curl | 4 | 8-12 |
| 4. Tricep Dip | 4 | 8-12 |
| 5. Cable Hammer Curl | 4 | 8-12 |
| 6. Cable Overhead Tricep Extension | 4 | 8-12 |
M-F Workout Routine Summary
The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split.
Feel free to substitute any of the exercises listed for a preferred exercise. So long as the lifts target the same muscle group and in a similar fashion, there’s no problems with substituting for a different variation.
Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. The type of cardio, duration, and intensity will depend on your ability to recover and preferences.
This program can be used as either a cutting program or a bulking program depending on your nutrition while using it.
If you have any other questions regarding the M-F workout routine, please feel free to leave them in the comments section below.