MY CURRENT WORKOUT SPLIT – DECEMBER 4, 2022
Strength training is my main form of exercise and I am currently on a 5/2 day workout split (5 working days and 2 rest days). This is my personal preference because I love strength training, however this is not the only way to split up your weekly workouts.
If you prefer 3 rest days instead of 2, or if your schedule works better with more rest days, please do what works best for you and your schedule.
I included some of my favorite exercises for each muscle group below. When I preform the exercises that I enjoy, I find that I am more consistent with my workouts. Utilizing progressive overload and repeating the same exercises allows me to identify my progress over time.
My 5/2 Workout Split
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Rest Day | Shoulders | Glutes, Hamstrings, and Calves | Chest and Triceps | Quads and Thighs | Back and Biceps | Rest Day |
Favorite Exercises for Each Muscle Group
Shoulders
- Delt Raises
- Shoulder Presses
- Front Rows
- Front Flies (at a 45°)
Glutes, Hamstrings, and Calves
- Romanian Dead Lifts – Glute Focused
- Hip Thrusts – Glute Focused
- Straight Leg Dead Lifts – Hamstring Focused
- Seated Calf Raises – Calf Focused
Chest and Triceps
- Pushups
- Chest Presses
- Skull Crushers
- Triceps Presses
Quads and Thighs
- Squats
- Split Squats
- Wall Sits
Back and Biceps
- Bicep Curls
- Hammer Curls
- Chest Support Row
- Single Arm Row