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Build muscle and lose fat with this Monday-Friday workout routine. Crush the gym throughout the work week & enjoy your weekends off with this workout split.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Intermediate
Program Duration
10 weeks
Days Per Week
5
Time Per Workout
45-60 minutes
Equipment Required
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Target Gender
Male & Female
Recommended Supps
Whey Protein
Casein Protein
Creatine Monohydrate
Fish Oil
Workout PDF
Download Workout
Workout Description
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!
Editor's Note: Make sure you?re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we?ve created a FREE 5 day Muscle Building Email Course.
The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.
Sign up below today to learn and ensure you get the most out of this workout program.
Need help building muscle? Take our FREE 5-part email Muscle Building Course!
First Name
Email
Take Free Course
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.
WORKOUT SUMMARY
Main Goal
Build Muscle
Workout Type
Split
Training Level
Intermediate
Program Duration
10 weeks
Days Per Week
5
Time Per Workout
45-60 minutes
Equipment Required
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Target Gender
Male & Female
Recommended Supps
Whey Protein
Casein Protein
Creatine Monohydrate
Fish Oil
Workout PDF
Download Workout
Workout Description
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!
Editor's Note: Make sure you?re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we?ve created a FREE 5 day Muscle Building Email Course.
The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.
Sign up below today to learn and ensure you get the most out of this workout program.
Need help building muscle? Take our FREE 5-part email Muscle Building Course!
First Name
Take Free Course
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.