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WE SH IP TO ALGERI A VIE W D E TAILS

M-F Workout Routine: 5 Day Body Part

Split Workout

Build muscle and lose fat with this Monday-Friday workout

routine. Crush the gym throughout the work week & enjoy your
weekends off with this workout split.
 Workout Summary

Main Goal Build Muscle

Workout Type Split

Training Level Intermediate

Program Duration 10 weeks

Days Per Week 5

Time Per Workout 45-60 minutes

Equipment Required Barbell, Bodyweight, Cables, Dumbbells, EZ

Bar, Machines

Target Gender Male & Female

Recommended Supplements Whey Protein, Casein Protein, Creatine

Monohydrate, Fish Oil

Author Josh England

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.

1. They clearly work in promoting muscle growth.

2. They’ve been promoted by some of the industry’s top athletes.
3. 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!

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.

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About The Author

Josh England
Josh England is the Web Content Manager at Muscle & Strength. His goal is
to provide M&S's readers with the most relevant fitness content available.
View all by Josh England »

49 Comments + Post Comment

Posted Sun, 07/07/2019 - 15:42 LIKE 0

Victor
I noticed that the rest times should be around 30-45 seconds between sets. Thats confusing,
since on the compounds the rep range is only 6, wich mean heavy weights, wich means
longer rest times. 30-45 seconds for a heavy compound like the deadlift seems crazy to me.
Are you supposed to go lighter even though the rep range is 6?

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Posted Mon, 07/08/2019 - 16:04 LIKE 1

JoshEngland
Hi Victor,
 No. I'd recommend 45 seconds rest for that. Grant it, you may need to go lighter than
max weight. (~85% of your working capacity).
You can also rest more if you need to.

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Posted Tue, 07/09/2019 - 07:12 LIKE 0

Victor
Okay, but what is the reason for so short rest times? Ive read that resting longer = more
reps = more muscle mass and strength

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Posted Tue, 07/09/2019 - 15:28 LIKE 0

JoshEngland
Hi Victor,
It's all relative to the individual and the program.
This programs focus is strictly hypertrophy. The best rest duration for hypertrophy is
thought to be ~45 secs. If you'd like to build strength and size, you may benefit from
longer rest periods.

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Posted Tue, 07/09/2019 - 15:28 LIKE 0

JoshEngland
Hi Victor,
It's all relative to the individual and the program.
This programs focus is strictly hypertrophy. The best rest duration for hypertrophy is
thought to be ~45 secs. If you'd like to build strength and size, you may benefit from
longer rest periods.

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Posted Tue, 07/02/2019 - 05:59 LIKE 0

malindu
wt is the next plan after 10 weeks complete

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Posted Tue, 07/02/2019 - 10:20 LIKE 0

JoshEngland
Hi Malindu,
 Depends on your goals. You can always search our workouts database. We have so
many great workouts that can be done after this one, you'll just need to find the one that
fits your needs and schedule the best:
https://www.muscleandstrength.com/workout-routines

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Posted Sat, 06/29/2019 - 09:56 LIKE 0

Jonas J Matthews
Hello josh, im a high school student and I’m trying to get more muscle and lose a little bit of fat
(I’m 6’4 265lbs at 17yrs) for my last year of high school and I’m a multi sport athletic, would
this work out plan be good for me?

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Posted Mon, 07/01/2019 - 14:20 LIKE 0

JoshEngland
Hi Jonas,
I'd probably recommend one of these programs:
https://www.muscleandstrength.com/workouts/full-body-workout-program-for...
https://www.muscleandstrength.com/workouts/upper-lower-workout-for-tall-...

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Posted Fri, 06/21/2019 - 16:43 LIKE 0

Nick B
Hi, I really like this workout but dont completley understand why some exercises call for 4 sets
and some 3 sets, and how some muscle groups get more attention then others like back
21sets vs chest 17 sets?
Why wouldn't it be just 20 sets across the board, 5 exercises with 4 sets for example. This just
seems a bit random. I would probably just make my own routines but this gets confusing...

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Posted Mon, 06/24/2019 - 11:04 LIKE 0

JoshEngland
Hi Nick,
A lot of these programs are simply templates and can be modified in whatever way you
see fit. Workouts, in general, are meant to be individualized, so getting your workouts
online is a good start if you're not looking to invest money in a trainer.
A lot of the workouts written for M&S are either ones I've done myself in the past
(focusing on body parts during phases) or have written for others. As I mentioned, if
you want something individualized, you're going to have a hard time finding it online.
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Posted Wed, 06/05/2019 - 15:36 LIKE 0

Omar
Hi josh,
I want to ask am a hard gainer so does this program suits me?
And do i have to do the same exercises exactly every week? I think we need some variegation
right
Thank you

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Posted Thu, 06/06/2019 - 09:45 LIKE 0

JoshEngland
Hi Omar,
Tough to say. As a hard gainer you'll want to ensure you are consuming an excess of
calories - whether that be through eating additional meals or drinking your calories.
From there, I'd probably suggest full body workouts focused on building strength first.
Then, as you see some of the size you want to come in, you could switch to a
hypertrophy based program such as this one.

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Posted Tue, 05/28/2019 - 15:35 LIKE 0

Ty
I'm trying to burn fat at the same time while doing this, would doing cardio after the workout
help? or should I just do cardio on certain days?

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Posted Wed, 05/29/2019 - 10:52 LIKE 0

JoshEngland
Hi Ty,
You can do cardio, sure. But the best way to burn fat is to be in a calorie deficit.

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Posted Fri, 05/17/2019 - 05:40 LIKE 0

Shane
Hi Josh,
I'm so excited that I have completed one week of this Bro Split Old School Workout and I must
say I absolutely love it! Great order in which you organized the workouts throughout the week.
Just Perfect, and like you said "what a pump"! Thanks man for the post, now only if I can get
my clean eating on track, I'll be good LOL.

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Posted Fri, 05/17/2019 - 10:05 LIKE 0

JoshEngland
Hi Shane,
That's awesome man! Congrats on making it through your first week! Keep it up bro!!

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Posted Wed, 02/27/2019 - 05:12 LIKE 1

Jacob stridh
Follow a ppl-split in 8 mounths but often get joints and have hard to a recovery, do you think
that a bro-split can be better and still make great muscelgains ?

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Posted Wed, 02/27/2019 - 09:01 LIKE 0

JoshEngland
Hi Jacob,
Better is relative to the goals you have. Bro-splits are fine to run every so often. They're a
good change of pace in your training that still provide stimulus for growth.
Hope this helps!

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Posted Thu, 02/28/2019 - 05:09 LIKE 0

Jacob stridh
Yeah get it, so you think that a ppl-split will make better gains in a shortly time?

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Posted Thu, 02/28/2019 - 08:51 LIKE 0

JoshEngland
Hi Jacob,
Yes, if building muscle is your primary goal - training more frequently with a ppl split will
be more beneficial.

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 Posted Fri, 03/01/2019 - 02:01 LIKE 0
Jacob stridh
Okey one last question, so what do you think about this:
Mon:upper
Tue: lower
Wen:rest
Thu:upper
Fr:lower
Sat: shoulders and arms, lagging bodypart for me
Sun:rest

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Posted Fri, 03/01/2019 - 11:49 LIKE 0

JoshEngland
Hi Jacob,
Looks like a really solid split to me!

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Posted Mon, 02/04/2019 - 12:58 LIKE 0

Juri
Hi Josh
My gym doesn't have the hammer strength machine row,any substitute?

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Posted Tue, 02/05/2019 - 14:32 LIKE 0

JoshEngland
Hi Juri,
Any row variation ought to do the trick.

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Posted Fri, 02/01/2019 - 10:25 LIKE 0

Eli ndlovu
So normally, I’ll change the amount of reps I do each week. Like low weight high reps or lot of
weight low reps? So this is still beneficial although it sticks to the same amount of reps each
week? Thanks!

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 Posted Tue, 02/05/2019 - 14:47 LIKE 1
JoshEngland
Hi Eli,
Yes, this would still be beneficial. Aim to increase the weight you use as frequently as
you can (either weekly or every other week).

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Posted Fri, 01/25/2019 - 22:55 LIKE 0

Abelardo
Thank you for this work out..... I could accommodate everything and I didn't feel bored by
this.... I already change to something else, but I think I could do this for a year and not to be
bore.... Thank you very much.

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Posted Fri, 01/25/2019 - 22:53 LIKE 1

Abelardo
Very good program to start..... I will recommend to change some of the exercises every week
and do this for at least 6 weeks..... Thank u M&S

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Posted Mon, 01/21/2019 - 11:14 LIKE 1

Michael Strawbridge
Hey Josh I'm just starting out the have limited free weights wondering what kind of routine I
should do I don't have money to go to the gym so any suggestions would be appreciated

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Posted Mon, 01/21/2019 - 12:10 LIKE 0

JoshEngland
Hi Michael,
You might enjoy one of these workouts:
https://www.muscleandstrength.com/workouts/home

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Posted Sat, 01/19/2019 - 22:01 LIKE 2

Ryan Cherry
Can I do a trap bar deadlift instead of a conventional deadlift for Back day with it being less
straining on my lower back? Will a trap bar deadlift still work the back the same way or should
I choose a different exercise? I want to stay away from conventional deadlifts.

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Posted Mon, 01/21/2019 - 12:18 LIKE 0

JoshEngland
Hi Ryan,
Yes, you can sub in trap bar deadlifts or any variations that feel more comfortable for
you to perform for any of these exercises.

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Posted Wed, 01/16/2019 - 05:36 LIKE 0

Rob Walston
This is a brilliant routine. I haven't trained for quite a while and usually end up unable to move
after the first session! It's a great combination of exercises I've actually heard of and a decent
mix of rep ranges. Thanks.

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Posted Mon, 12/17/2018 - 12:00 LIKE 1

Kendall
Deadlifts 4 sets of 6. Do you go straight to heavy for 6 or warmup or light 6 and then build up
? Set scheme

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Posted Tue, 12/18/2018 - 12:26 LIKE 0

JoshEngland
Hi Kendall,
Personally, I'd ramp the weight up. But you can do whichever you feel is best for your
body.

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Posted Sun, 12/16/2018 - 10:40 LIKE 0

Nick
Hey Josh, heading into my 40's the bro split looks more appealing to me for the exact reasons
you mentioned. But I've been following split that hit each muscle every 4-5 days. For myself
hitting 3 or not muscles per workout is quite draining...
But all I ever read is how they are so ineffective for building muscle because muscles recover
within 48 hours? Honestly I haven't seen any significant gains from higher frequency but I try
to follow the research.
if I was going to start these types of routines is there a specific set range per muscle group I
should be shooting for since we're only hitting it once per week?
Thanks!

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Posted Mon, 12/17/2018 - 10:48 LIKE 1

JoshEngland
Hi Nick,
In my experience, the difference in size gains is minimal at best between all the different
types of programming. From a strength standpoint, I've had better luck with
upper/lower programming. You also have to consider that by the time you hit 40, your
recovery from workouts will take longer.
I don't think there's anything wrong with the bro split. It's fun and enjoyable and still gets
you into the gym consistently. And those things aren't taken into consideration when
scientific experiments are performed.
Aim to get anywhere between 12-20 sets per muscle group in depending on your
recovery level and the intensity you use.
Hope this helps!

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Posted Sat, 12/15/2018 - 15:54 LIKE 1

Gregg
Josh, looking forward to starting this routine In January when I finish the current routine I'm
doing. What should be my target weights to start? 80% of max then work up as strength
increases?
Thanks for the great work you're all doing at M&S. It's an invaluable resource!

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Posted Mon, 12/17/2018 - 10:57 LIKE 4

JoshEngland
Hi Gregg,
Awesome man! Good luck! Yes, 75-85% will work nicely with this program.

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Posted Tue, 12/04/2018 - 16:52 LIKE 0

Normantas
Is each muscle group once a week enogut to maximize mass gains?

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 Posted Thu, 12/06/2018 - 12:28 LIKE 0
JoshEngland
Hi Normantas,
Some view upper/lower splits and push/pull/legs splits more beneficial - this program
was written for those who enjoy body part splits.
Feel free to snag on of those other styles here:
https://www.muscleandstrength.com/workouts/phul-workout
https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-mea...

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Posted Sat, 11/24/2018 - 22:11 LIKE 0

Scott
Hi, silly question, but do you finish all sets of each exercise before moving on to the next
exercise? Or do one set of each exercise and then repeat?
Thanks in advance!

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Posted Mon, 11/26/2018 - 10:09 LIKE 0

JoshEngland
Hi Scott,
Yes, that is correct.
Hope this helps!

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Posted Sat, 01/12/2019 - 10:09 LIKE 2

Anonymous
Hey, I noticed the reply to your question from Josh wasn't overly clear. He gave a "yes"
answer to a question with two options.
You would complete all sets of a specific exercise, then move onto the next exercise.

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Posted Sun, 11/04/2018 - 15:44 LIKE 0

Dan Safonov
Can i add hack squats?

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 Posted Mon, 11/05/2018 - 08:35 LIKE 0
JoshEngland
Hi Dan,
Yea, you can - but I'd recommend subbing them in for the leg press. The addition might
be a bit much for one training day (at least in my opinion).
Hope this helps!

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Posted Wed, 10/10/2018 - 02:12 LIKE 0

Sabrina Fan
How does this hit each muscle group 2x a week? The only part I see repeated is abs.

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Posted Wed, 10/10/2018 - 12:13 LIKE 0

JoshEngland
Hi Sabrina,
No, this is a body part split. We do have plenty of workouts that do hit each muscle
group 2xs per week though. Check out some of my favs here:
https://www.muscleandstrength.com/workouts/phul-workout
https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-mea...
https://www.muscleandstrength.com/workouts/12-week-fat-destroyer
Hope this helps!

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