5 Days Gentleman’s Split

The purpose of this program is to train every muscle group directly 2 to 3 times per week with moderate training volume and high intensity. 

This allows for very intense workouts (every set is either taken to failure or 1 rep shy from failure for some compound movements).

This program is suitable for any intermediate or advanced trainee who wants to get as jacked as possible. For beginners it may be too much.

This is a template that has to be adjusted for individual goals.

It is possible to incorporate ab work and neck work if needed (during leg days for example) and it is possible to also include a vertical press for the shoulder and arms day for better shoulder development if needed.

For people who struggle to train to failure or very close to failure on every set, they will likely benefit from doing slightly higher volume.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

For the rep range you can use anything from (5 to 15)

Bench Press (Barbell)

Bent Over Row (Barbell)

Dip (Weighted)

Wide Grip Lat Pulldown

Lat Pulldown (Close Grip)

Pec Deck (Machine)

Chest and Back

For isolation movements use a rep range of 10 to 15

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm Rear Delt Fly (Cable)

Single Arm Pushdown

Lateral Raise (Cable)

Preacher Curl (Dumbbell)

Arms and Shoulders

Implement anything you want to work more or that you don’t train otherwise (abs, arms, neck…)

Deadlift (Barbell)

Hack Squat

Seated Hamstring Curl

Deadlift Leg Day/Accessories

Incline Bench Press (Dumbbell)

Wide Grip Pull-Up

Pull-Up (Neutral Grip, Bodyweight)

Seated Row (Cable)

Squat (Barbell)

45 Degrees Barbell Back Extensions

Leg Extension

Squat Leg Day and Accessories

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