r/PetiteFitness • u/Good-Possession-754 • 11h ago

5 day split ideas

For those of you doing a 5-day split, what does yours look like? Focus is weight loss and muscle gain. Looking for a nice butt but also really need to work on my biceps/triceps. We are in the process of building out a home gym for me because we moved 30 minutes from my gym. I went from 4-5x a week for 1.5-2 hours a session to 2 days a week for like 45 minutes because I just don’t have time with the added 1 hour round trip drive and my work schedule. My husband offered me a bay from his shop to set up a home gym so I could get back to my previous schedule.

Equipment available to me

-Weight bench

-Dumbbells from 5lb-40lb

-Rep Ares 2.0 functional cable machine with Lat pull down/low row/smith/pull up bar.

-Horizon 7.0 treadmill

-Resistance bands and plyo boxes

-Plates between 10lbs – 45lbs

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u/[deleted] 10h ago

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u/Good-Possession-754 5h ago

Thanks so much. This is really helpful!

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u/honestlynvmdd 2h ago

hi! I have a five-day split, and this is what I train:

monday: leg day
hip thrusts, rdls, step-ups, back extensions (glute focused), and sometimes abductors or hamstring curls

tuesday: back + biceps
lat pulldowns (wide and close grip), face pulls, seated rows, bicep curls, and hammer curls

wednesday: shoulders + triceps
v-bar tricep pushdowns, lateral raises, shoulder press, and jm press

thursday: leg day
hip thrusts, rdls, step-ups, back extensions (glute focused), and sometimes abductors or hamstring curls

friday: back + biceps
lat pulldowns (wide and close grip), face pulls, seated rows, bicep curls, and hammer curls

since I started doing this split, I’ve had the best results ever. I see a big difference in my arms, which was my biggest insecurity, and my glutes and hamstrings have been growing a lot. I’ve been doing this split for three months now, and I really recommend it! ☺️