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The 5 day split workout is extremely manageable, you hit the gym 5 days a week and focus on an individual muscle group each workout. If you're a big dude, don't worry, I'll let you handle your 5 day split, just keep your focus on your chest & shoulders. Day 1 Squat 6 sets x 8 (each set 8) Bench 4 sets x 8 (each set 8) Thrusters 10 sets x 8 (each set 8) Lying Triceps 5 sets x 6 (each set 6) Day 2 Deadlift 7 sets x 5 (each set 5) Cable Row 5 sets x 5 (each set 5) Cable Triceps 3 sets x 6 (each set 5) Day 3 Back Squat 8 sets x 5, max # 3 Chin Ups 3 sets x 12 reps in 2.5 Rest-Pause on last two, then rest Day 4 Bent Over DB Rows 4 sets x 6 on each side Pull Ups 9 sets x 5 (each set 5) Cambered DB Pull-Ups 3 sets x 8 (each set 8) Day 5 Day 6 Cable Row 3 Sets x 7.1 (each set 7.1) Back Squat 5 Sets x 6 (each set 6) Chin Ups 3 Sets x 6 reps (each set 5) Rest-Pause on last 2 and last few reps in 4.5 Day 7 Deadlift 5 Sets x 4 (each set 4) Cable Row 3 Sets x 7.1 (each set 7.1) Sprint: 15×10 Rest-Pause on last 2 reps and last few reps in 15 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Days 14 & 15 - Back & Shoulders Squat 5 sets x 6 (each set 6) Bench 4 sets x 4 (each set 4) Thrusters 10 sets x 4 (each set 4) Lying Triceps 5 Sets x 5 (each set 5) Deadlift 5 Sets x 4 (each set 4) Cable Row 3 Sets x 7 (each set 7) Bent-over Row 3 sets x 12 (each set 12) Rest-Pause on last reps in 10 A few notes that I'm going to include with Related Article: