Mark Ottobre breaks down a 5-day muscle-building split with specific exercises for each day. Primary lifts get 4-5 sets of 6-8 reps, supplementary work 3 sets of 8-12 reps. Day 1 hits quads with squats and leg extensions, Day 2 upper chest and back, Day 4 arms, Day 5 posterior chain, Day 6 shoulders and back, with rest days built in.
The best 5-day muscle building split I've found most effective. Day 1 is lower quad focus. Squats, split squats, leg extension, leg curl, standing calves. Day 2 is upper chest and back. Incline barbell press, chin-ups, flat dumbbell press, rows, machine flies. Day 3 is rest. Day 4 is arms. Close grip bench press, reverse curls, incline curl, tricep Pushdown. Trap 3 work. External rotation. Day 5 is lower, posterior chain focused. Trap bar, leg curl, lunges, back extension, calves. Day 6 is upper, focused on shoulders and back. Shoulder press. Pull-ups. Rows, lat fly, rear delts. And day 7 is recovery. For your primary exercises, you want to do 4 to 5 sets at 6 to 8 reps. For your supplementary exercises, you want to do 3 sets at 8 to 12 reps. Follow for more value.
