Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration10 weeks
- Days Per Week5
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- 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!
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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.
363 Comments
Hi, I was just curious for this program what is the recommended cardio and abbs routine. Would it be better to do abbs and cardio after every workout or should I impliment that . A couple days a week
Hi Andrew, this would be determined by the individual and based on your goals. If fat loss is the focus, then cardio after training and even on off days on a low intense basis would be good. If you want to build muscle as a main goal, then a couple days a week would serve you well. As for abs, you can implement those in a way that best suits you, and we have plenty of workouts to choose from here.
https://www.muscleandstrength.com/workouts/abs
I hope this helps!
I like the way this is structured, but I am working on fixing a knee injury, so I would want to substitute the leg workouts for bodyweight and agility exercises that I was doing in PT. Would it work to do those exercises on the leg day instead of the exercises listed above?
Hi Jack, ultimately this is a question for your physical therapist, but I would say yes.
I have used this program for the last six months and have really enjoyed it! I’m 44 and have lifted for years. I was able to hit PRs on several different exercises. Thanks for posting this! I’m looking to switch up my routine. Do you have another plan similar to this?
Hi, Blake. So glad this one has served you so well. You may be able to find your next program at the link below. Thanks for reading M&S!
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Hi Roger
I am a 74 years old female who has been lifting for years
Is this 5 day split appropriate for me?
Hi Norma, as long as you're healthy overall, I think you could do this. Just pay extra attention to the recovery and devote enough time for proper warmups. Any lingering health issues that could compromise any of the movements?
Would it be ok to take the Wednesday leg day and move it to Sunday and take Wednesday off?
I see no issues with this, Gerry. I say go for it.
So when can I increase weight once all sets hit the top range ? For example lat pull down says 8-12 reps shoudk I increase at 12 reps once all sets hit 12? And on chest day can I replace decline with flat bench or db bench ?
Correct, Arash. If you can do all sets for 12 reps with the same weight, you can bump it up. You could also do one weight for 12, go heavier for 10, and even heavier for 8. This pyramiding strategy could also be beneficial for strength gains. Either of these approaches will work. And yes, swapping in flat will be fine.
Hi Josh. I’m thinking of changing to this routine from a 4 day push, pull, leg and whole body day in it. So I’ve been using the upper and lower body warm up / stretching routine before I start. How would I change the warm up doing this body part split routine? Thank you.
Hi Gerry, we will leave this up for Josh to answer if he sees it, but we still feel warming up the whole body is best. So, you really don't need to change up the warm-up routine besides maybe an additional warm-up set or two of the first exercises.
But your site has a page with two warm up routines. One for upper body days and one for lower body days?
We do, and for people that feel they only need one or the other, we provide options. In general, we endorse full-body warm-ups.
Hi,
I am 62 years old and have been following this program for over 5 years with progressing over load and have gained at least 10 lbs of muscle. The only variation is I don't do it weekly, more likely I cycle over 8 to 9 days. Very happy with it.
That is dedication, Antonio! So glad it has helped you, and we appreciate you sharing your experience. Thanks for reading M&S!
I have a home gym in my garage and don’t have the machines for some of these exercises (shoulder press, bench press etc). What would you recommend?
Hi Norma, we have an Exercises section where you can find replacement exercises based on what you have in your home gym. As long as the exercises you choose perform similar functions to those you are replacing, they should work.
https://www.muscleandstrength.com/exercises
Can I swap Thursday and friday around so I do shoulders friday and arms Thursday?
I see no issues there, Lee. Go for it!
Hey
I just think there seems to be alot of rowing exersises on back day is this not to much?
And what can I swap the hammer strength row with as I dont have the machine for this?
Hi Lee, no they are not too much. Each row works a different portion of the back. That said, you can replace the Hammer Strength row with a two arm dumbbell row while lying on an incline bench.
https://www.muscleandstrength.com/exercises/chest-supported-dumbbell-row
Ok great anything I can replace the dumbbell row with aswell as Im not a great lover of the one arm dumbbell row.
Will I gain muscle and lose body fat by doing this routine im a 44 year old male who's in my 4th year of training?
Im concerned that traing each body part once a week won't be enough for muscle growth
As long as you replace it with a movement that works similarly, then yes.
Nutrition, cardio, and recovery all play in a part in the results as well. As long as all those are in place, then you have potential to build muscle and lose fat.
If we felt the training here wasn't enough, it wouldn't have been published. We think it will.
Its really necessary to doing 4 sets and 12 reps on mosts Exercise ? I mean its to much and a think you dont need it. What about just 2 hard sets to failure and i think this will be build muscles anyway and maybe even better. But am not sure so i want ur opinion about that. If am wrong then tell me when this 2 sets are better and for what. Thanks
Hey Chris, we won't go against what the author has here. Josh has many programs here that helped a lot of people. However, there is logic behind your idea as well, and it could work for some lifters. I don't know about better, but it certainly has potential to help with hypertrophy. Let's have others chime in here if they are interested. We appreciate you being a part of the conversation and reading M&S!
How should i start with the weight? Is this progressing weight or should i stay with start weight all through out the set? What is your advice?? Thank you?
Hi Paul, this is a matter of personal preference. I prefer to start moderate and work up to help with strength, but if you want to use the same weight for all sets to focus on muscle contraction and stretch, that is fine too.
I hope this helps!
I am about to close on week 6. I have been using this to gain mass and drop weight. I am recovering from back to back surgeries to the hip and shoulder. This program has helped me get back into the gym and lose 20lbs so far. Having a plan that is set with my routine has really helped motivate me to stay on track. I cannot say anything for overall strength increase because of the injuries and keeping the weight light, but definition has started to show and I believe mass has increased. I will not know until I take measurements next week.
Glad you are back at it, and please let us know what you find out with those measurements. We appreciate you reading M&S!
So a month after my initial measurements, starting week 7. I am down 10 lbs from when I started, 8 lbs from my initial taping at week 3. From then I dropped 2.5" off my waist, .25" from each bicep, and my chest. My quads stayed the same, and my forearms grew by .25".
My lifts have set PRs week over week growing by 5-10 lbs. I am also IF on a 16-8 schedule. I am seeing more definition and vascularity.
Thanks for sharing this, and congrats on the progress you made. Hopefully you sharing here will help our other readers. Glad IF is serving you well. Keep us posted!
Can the rest between sets be 1.5 mins? Looking to use this for more of a bulking routine
Sure can, Chris. Take 2 minutes if needed. Whatever helps you recover enough to make the most of the next set!
really manageable program. I’ve tried it for a week. I currently weight 87kg and 38 years old; how long before results with good diet?
Hi KM, take pics every few weeks. The changes may look small, but they will be noticeable. Don't forget to pay attention to other metrics such as clothes sizes, weights lifted, etc. Not all wins are on the scale.
Currently on week 5 with a partner. Been able to consistently add weight up to this week but things are really feeling heavy now. Volume on back day is crazy. Anticipating best gains in weak points, well pleased so far. Will post again in 5 weeks
So glad to know you are pleased, Mack. Yes, please check back in again so we know how it went.
I'm 45 yr old women looking to lose weight an tighten up flab I'm looking for help with a 5 day a week workout routine at home with equipment please help
Hi Crystal, we have many workouts at the links below, and one of these could be what you are looking for.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
I am always confused about workout routines being for X amount of weeks. After 10 weeks, do I have to do something different? Why wouldn’t I be able to do this longer?
Hey Dee, the time lengths are for those that like to change routines often. No one is trying to force you to do another one. If this one works, ride it out as long as you want.
Why are deadlifts on back day? I realize that it involves the back somewhat but only if you’re doing it wrong. It’s a hamstring exercise, right?
Hi Diana, it is actually an exercise for the posterior chain from the back to the hamstrings. Deadlifts and squats on the same day is too much for many lifters, and deadlifts do require the lower back as well as the traps for stabilizing the spine. So, no, it is not doing it wrong if you use the back.
Thanks, Roger. I shouldn't have said "you're doing it wrong." I guess I was thinking about how people often hurt their backs doing it if they use their back TOO much. Thanks for helping with this!
Can anyone reccommed exercises for someone with knee pain?
I want to build muscles, but worried about damaging knees.
Hey Freddy, I will leave this open for others to chime in, but I would suggest talking to your doctor about this issue. It would be difficult to offer exercises without knowing what kind of injury or injuries you are dealing with.
I can suggest wearing knee sleeves when you train regardless of what is causing the knee pain. The extra support can help you train while minimizing further damage to the knees.
How do you perform the one arm cable row in this workout ? Is it standing, kneeling or seated for example. Thanks