Chest/Triceps, Back/Biceps, Shoulders, Legs, Arms -- or some variation. Each muscle group gets high volume on its dedicated day and a full week to recover before you hit it again. It's the classic bodybuilding approach.
Is a 5-day split better than full body for building muscle?
For intermediates and above, a 5-day split lets you hit each muscle with more volume per session. Beginners do better with full body. Once you've been lifting 6+ months and need more volume to grow, that's when a split starts making sense.
How many sets per muscle group per week should I aim for?
10-20 sets per muscle group per week is the research-backed range for hypertrophy. On a 5-day split, that means 10-20 sets on your dedicated day for that muscle group. Start at the low end and add sets over time.
What if I miss a day -- should I double up?
Don't try to cram two muscle groups into one session. Just pick up where you left off next time you're in the gym. Missing one day won't ruin your progress. Consistency over weeks and months matters way more than any single session.
What equipment do I need for the 5-day targeted split?
A full gym is required. Barbells, dumbbells, cables, machines -- you need variety to hit muscles from different angles. This isn't a home workout program. Get a gym membership and use everything available.
