Free 5-Day Workout Split to Increase Muscle Mass and Strength

Check out a free 5-day workout split that you can simply copy and paste it to increase your muscle mass and strength the correct way.

If you want to start a fitter lifestyle, you need to work out. However, crafting an effective workout is not just about choosing random exercises; it requires an understanding of your physical condition, fitness goals, and lifestyle. Each individual’s body responds differently to various types of exercise, whether it’s weightlifting, cardio, flexibility training, or a combination of these. Additionally, factors such as age, fitness level, and even time availability play significant roles in shaping what might be an ideal workout routine. Without a tailored approach, one might not only see less optimal results but could also increase the risk of injury.

The complexity of constructing the perfect workout is compounded by many variables that must be considered. From the order of exercises and the number of repetitions to rest periods and intensity levels, each aspect of a workout plan can drastically influence the outcomes. Also, nutritional support and recovery times are pivotal in ensuring that the body adequately heals and grows stronger. For most people, juggling these factors while aiming to achieve specific fitness goals can be overwhelming. This is why many turn to fitness professionals and personalised training plans to navigate the maze of variables effectively, ensuring that their efforts in the gym are both safe and successful.

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And yes, we know that one workout that is perfect for one person might not be for you. But, this next workout can pretty much help you achieve your dream physique – if you have the time to spare, that is. Because we are talking about Justin St. Paul’s 5-day workout split to increase muscle mass and strength.

Justin St. Paul is a fitness model and personal trainer based in the UK. He has gained a significant following on social media platforms due to his focus on fitness, health, and body transformation. Justin is known for his detailed workout plans and nutrition advice, aiming to help others achieve their fitness goals. He often shares motivational content, workout videos, and diet tips, appealing to a wide audience interested in fitness and healthy living. Additionally, Justin St. Paul has been involved in various fitness-related ventures, including collaborations with supplement brands and fitness apparel.

So let’s take a look at his 5-day workout split to increase muscle mass and strength.

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Free 5-Day Workout Split to Increase Muscle Mass and Strength

Day 1 – Legs

Source: Your House Fitness

• Warm-up with overhead squats and some bodyweight movements, mobility drills, but never static stretches
• Barbell back squats – 5 sets of 5 reps
• Leg press – 4 sets of 20 reps

Superset 1:

1. Leg extension – 4 sets of 25, 20, 15, 10 reps (decreasing reps, increasing weight)
2. Leg curls – 4 sets of 8 reps

Superset 2:

1. Good mornings – 3 sets of 8 reps
2. Reverse lunges – 3 sets of 8 reps

Superset 3:

1. Romanian deadlift – 3 sets of 8 reps
2. Glute ham raise (Nordic Curl) – 3 sets of 8 reps

Last exercise:

1. Front squat on a Smith Machine – 3 sets of 16 reps

Day 2 – Chest and Triceps

Source: Total Shape

• Warm-up with push through with the cable machine squeeze the chest and triceps.
• Incline dumbbell bench press – 4 sets of 10-12 reps

Superset 1:

1. High-to-Low Cable flyes – 3 sets of 16 reps
2. Tricep extension – 3 sets of 16 reps

Superset 2:

1. Dumbbell pullovers – 3 sets of 10 reps
2. Dumbbell Skullcrushers – 3 sets of 10 reps

Next exercise:

1. Weighted Dips – 3 sets of 10 reps

Superset 3:

1. Pec Deck Fly – 3 sets of 16 reps
2. Overhead Tricep Extension – 3 sets of 10 reps

Last Exercise:

1. Machine Chest Press – 3 sets of 10-12 reps

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Day 3 – Shoulders

• Warm-up your rotator cuffs – 3 sets of 8 reps on each arm
• Dumbbell Shoulder Press – 4 sets – adding weight and decreasing reps each set (20, 18, 12, 8 reps)

Tri-Set (Middle Delt):

1. Upright Rows – 4 sets of 10 reps
2. Partial Lateral Raise (heavy) – 4 sets of 8 reps
3. Full Lateral Raise (lighter) – 4 sets of 8 reps

Superset (Front Delt):

1. Incline Front Raise – 3 sets of 8 reps
2. Face Down Front Raise – 3 sets of 8 reps

Superset (Rear Delt):

1. Seated Face Pulls – 3 sets of 8 reps
2. Lying Reverse Fly – 3 sets of 12 reps

Last 2 exercises:

1. Smith Machine Shoulder Press – 3 sets of 15 reps
2. Single Arm Cable Lateral Raise (changing angles) – 3 sets of 8 + 8 reps each angle

Day 4 – Legs

Source: Scott Webb / Pexels

1. Front Squats (Elevated Heels – with quarter reps ) – 5 sets of 8 reps
2. Leg Press (Feet high & wide) – 4 sets of 8 reps

Superset:

1. Hack Squat – 4 sets of 10 reps
2. Bodyweight Sissy Squat – 4 sets of 10 reps

Superset:

1. Leg Extension – 4 sets of 10 reps
2. Trap Bar Deficit Deadlift (standing on a plate) – 4 sets of 20 reps

Superset:

1. Lying Leg Curl – 4 sets of 8 reps
2. Bulgarian Split Squat – 4 sets of 8 reps

Day 5 – Back and Biceps

Source: Anete Lusina on Pexels

• Warm-up – Trap Raise Reverse Fly – 2 sets of 12-15 reps

1. Close Grip Pull Down – 4 sets of 8-12
2. Seated Low Cable Row (Close Grip) – 4 sets of 10-12 (dropset on the last set)
3. Machine Row – 3 sets of 10-12 reps

Superset:

1. Rope Pullovers – 4 sets of 10-12 reps
2. Face Pulls – 4 sets of 10-12 reps

Superset:

1. Bent Over Row – 3 sets of 8 reps
2. Chest Supported Row – 3 sets of 10 reps

Last 3 exercises:

1. Machine Pulldown – 4 sets, descending reps – 20, 16, 12, 8 reps
2. Zottman Dumbbell Curl – 3 sets of 10-12 reps
3. Low Cable Concentration Curl – 4 sets of 8-10 reps

And that is it, that is the entire workout for you. Justin St. Paul’s 5-day workout split to increase muscle mass and strength.

As you probably noticed, this workout split is aimed mostly at bodybuilders who want to increase their size. Justin, for example, does not incorporate any ab exercise, just like most bodybuilders simply neglect this as their prefer to focus on the bigger upper body muscles.

There is also no conditioning exercise involved – no running, treadmill, rowing or cycling at all. Of course, you can implement any of these if you enjoy it, but we are pretty sure the workout provided is good enough as it is to get big muscles on your body targeted and to change your physique in record time.

Watch the video below from Justin St Paul demonstrating, and talking through, each of the exercises mentioned in his 5-day workout split. You will have visual cues and also foot placement, barbell placement, and other little nuggets of wisdom you should understand to get the most out of this workout.

Happy training everyone!

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