5 Day Fullbody Body Part Split Workout | LiftVault.com

	A	B	C	D	E	F	G	H	J	L	M	N	O
1	Full Body x5 Mesocycle 1
2										Week 1-4
3									Chest Focused	Chest Focused
4									Movement	Exercises		Sets	Rep Range
5									Compound Chest		BB Benchpress	3	8
6									Chest		Chest Dips	3	10
7									Back		Seated Row	3	10
8									Front Delts		Cable Crossover (Bot-Top)	3	10
9	Info								Side Delts		Machine Side raises	3	10
10	*Progress with weights then reps.								Quads		Leg Extension	3	12
11	*Compounds once a week.								Triceps		Skullcrusher	3	12
12									Upper abs		Crunches	3	12
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14
15
16	Light	Mid	Heavy							Total Sets		24
17	12	10	8
18									Back Focused	Back Focused
19	Volume								Movement	Exercises		Sets	Rep Range
20	Muscle	MAV	Sets	C	B	S	L	A	Lower Back		Deadlift	3	8
21	Chest	12-20	18	9		3	3	3	Vertical Pull		Pullups	3	10
22	Back	10-25	15	3	6		3	3	Horizontal Pull		Seated Row	3	10
23	L Back	6-8	3		3				Rear Delts		Rear Delt Machine Fly	3	12
24	Front Delts	6-8	6	3		3			Hams		Lying Leg Curls	3	12
25	Side Delts	8-12	9	3		3		3	Calfs		Standing Calf Raises	4	12
26	Rear Delts	8-12	9		3		3	3	Biceps		Inclined Bench Curl	3	12
27	Traps	12-20	6			3		3	Lower Abs		Leg Raises	3	12
28	Triceps	10-14	12	3		3	3	3
29	Biceps	14-20	12		3	3	3	3
30	Quads	12-18	9	3		3	3
31	Hamstrings	10-16	6		3		3			Total Sets		25
32	Glutes	4-14	0
33	Calfs	12-16	8		4		4		Shoulders	Shoulders Focused
34	Abs	16-20	12	3	3	3		3	Movement	Exercises		Sets	Rep Range
35		Total	125	27	25	24	25	24	Front Delts		BB Shoulder Press	3	8
36									Side Delts		Cable Side Raises	3	12
37	Start Date:	9-Dec							Traps		Farmers Walk	3	12
38	BW:	61.2							Quads		Leg Extension	3	12
39	Duration	20 workouts							Biceps		Dumbbell Curl	3	12
40									Triceps		Cable Pushdown	3	12
41									Chest Isolation		Cable Crossover (Bot-Top)	3	12
42									obl		Obl Plate Side Raises	3	12
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44
45
46										Total Sets		24
47
48									Legs	Legs Focused
49									Movement	Exercises		Sets	Rep Range
50									Quads		Squats	3	8
51									Hams		Romanian Deadlift	3	8
52									Calfs		Seated Calf Raises	4	10
53									Triceps		Skullcrusher	3	12
54									Biceps		Inclined Bench Curl	3	12
55									Chest		Chest Dips	3	10
56									Vertical Pull		Straight-Arm pulldown	3	12
57									Rear Delts		Cable Facepull	3	12
58
59
60
61										Total Sets		25
62
63									Arms	Arms Focused
64									Movement	Exercises		Sets	Rep Range
65									Triceps		Cable Pushdown	3	10
66									Biceps		Dumbbell Curl	3	10
67									Traps		Plate Shrugs	3	12
68									Chest		Cable Crossover (Bot-Top)	3	12
69									Back		Pullups	3	10
70									Side Delts		Machine Side raises	3	10
71									Rear Delts		Cable Facepull	3	12
72									Lower Abs		Leg Raises	3	12
73
74
75										Total Sets		24
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