Perfect 5-Day Split for Maximum Gains 💪🔥

Ever feel totally lost when it comes to planning your gym week? I used to just hit random machines and hope for the best, but the truth is—if you want big results, you need a smart split. Trust me, five days in the gym can change everything if you target the right muscle groups the right way.

So here’s the deal: Instead of overthinking and getting stuck in “should I do legs or arms or all the things???” mode, I go for a split that switches things up but never skips the big hitters. Every day has a purpose, and honestly, it feels kinda epic to know exactly what’s coming when that gym door swings open.

My week looks like this:

• Monday: Chest + Biceps. Odd combo? Maybe. But chest presses and curls kick things off with max upper-body pump.
• Tuesday: Back + Triceps. I’m talking lat pulldowns and cable pushdowns—feels so good after that first day.
• Wednesday: Legs + Cardio. Squat, lunge, jump, run, sweat, curse, repeat. You’ll survive, I promise.
• Thursday: Chest + Back. This might sound weird until you try it—bench press meets seated rows, and everything is sore (in a good way).
• Saturday: Shoulders + Arms + Abs. Pure energy. Dumbbell presses, pull-ups, core burners—a full send before you crash into Sunday.

If my week had a soundtrack, it would probably be Katy Perry’s “Hot N Cold.” There’s something about the switch between muscle groups that totally matches the lyrics: hot then cold, up then down. That push-pull rhythm keeps you motivated and—bonus—makes working out way more fun.

If you’re tired of guessing what to train or you want to maximize those gains, give this split a shot. Save it. Screenshot it. Steal it and make it your own. Your muscles will thank you (eventually).

Let me know in the comments if you change anything or have your own favorite split—and don’t forget to follow for more weekly gym fixes. Let’s go crush it!