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

Rest DayShouldersGlutes, Hamstrings, and CalvesChest and TricepsQuads and ThighsBack and BicepsRest Day

Favorite Exercises for Each Muscle Group


  • 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