5-Day Split
Effective Weight Lifting Exercises

weight lifting exercises 5-day split5-Day Split is an effective and efficient way to gain muscle

The 5 Day split is for those who don't have a lot of time to spend in the gym and do countless weight lifting exercises but are still dedicated to going consistently.

This split will allow you to spend 30-45 minutes at the gym and get a good workout hyper focused on 1 muscle at a time. It's split into Legs, Chest, Shoulders, Back, and Arms.


Legs is the hardest day of the bunch and will require the most time. It takes a lot to get a good workout and will leave you very tired by the end of it.

Make sure to focus on hitting weight lifting exercises that work on your quadriceps, hamstrings, glutes, and calves.

Contrary to popular belief, under no circumstance, you cannot skip this day. It will set you back very far if you do and your other muscle groups will also be set back because of it. This is your only warning.


This is a popular day among most guys. Having a big back will give the illusion of having a smaller waist and being lean.

When you hit back make sure to really focus on the contraction and the stretch of the muscle. This will allow it to grow rather quickly.


This is the day you need to be most careful. Shoulders have a lot of moving parts and it does not take much to tweak one of those parts.

Make sure you properly warm up and are aware of what you are doing. Keep all weight lifting exercises under control and use good form. You must never compromise form for more weight when hitting shoulders.


What guy doesn't want a big chest? Now you get to dedicate a whole workout to just improving your chest. Use it wisely.

Make sure to hit all areas of the chest such as upper chest, lower chest, inner chest, and outer chest. Your shoulder is somewhat involved in this so make sure you warm up enough before you start really pushing it.


No you cannot do arm day twice instead of working out legs.

Arms is the favorite day of must guys. After all who doesn't want some massive guns???

Focus on weight lifting exercises that hit your forearms, biceps, and triceps.


The 5-day split is effective for those who can go almost everyday to the gym but who cannot spend a ton of time there.  It allows you to hyper focus on one muscle and thoroughly break it down in under 30-45 min.

Try it out and tell me what you think in the comments section and then share it with your friends!!

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