Whether your goal is to lose weight, gain muscle, or to boost your general health, you need to exercise regularly. But just any kind of exercises won’t do, no matter what some sources might day. If you want to achieve results to be proud of, you need to work your body right, and this 5-day workout split is a great way to do it.
- Mondays working legs/abs muscles
- Tuesdays working your chest
- Wednesdays working on your back/abs
- Rest on Thursdays
- Fridays working on shoulders/abs
- Saturdays exercising your arms
- Resting on Sundays
In regards to the abs training days, you can choose the best way to deal with those yourself. Depending on your goals, you should either split the workout in half or switch it weekly. Note that it’s important not to have three days dedicated to abs exercises a week, so shuffle your plans accordingly.
You also need to pay attention to those rest days on Thursdays and Sundays. It’s imperative that you do let your body to rest and recover at those times to prevent injury and muscle damage (Frontiers in Physiology).
When you think on how to best personalize this particular split, bear in mind that it’s designed with the purpose of working your lower body first. For the majority of people training the legs and core is the hardest. Therefore, you should do it at the beginning of the week while you are full of energy. This approach also allows more time for these muscle groups to recover and for you to regain your strength for the next round.
Note that you don’t have to start this split exactly on Monday. The point is to stick to the 5-day cycle and get two days of rest.
Tips for Maximizing the Efficiency of Your 5-Day Workout Split
In order to make this kind of workout split effective, it’s essential to choose the right kinds of exercises. Therefore, you need to research the female muscle growth, including myths surrounding it and methods of doing it right. Those workout days need to be filled with varied exercises for the specific muscle groups. You should shuffle them around occasionally to both boost the efficiency and make the workout time more interesting for you.
As you can see, the ‘exercise days’ are focused on resistance training that will help define and grow your muscles. However, you shouldn’t forget about cardio as well. According to research, the combination of these two types of exercise is the most effective for weight loss. It’s also the best workout formula for maintaining your shape and health at optimal levels.
If possible, you should add about 30 minutes of cardio to your daily plan about 2-3 times a week. But if you don’t have the time to do this, you should switch from strength to aerobic training weekly. For example, one Monday you do your leg muscle building routine and next Monday you go for a run. You can also try swimming on Fridays, as it’s not only a great cardio exercise that will have all your muscle groups engaged. It’s also a fantastic shoulder workout specifically.
Keep up the variety to prevent this 5-day split from becoming boring. Exercising like this, you will feel and see the benefits of your work within the first two weeks.