Christopher Arseneau

Coach
Christopher Arseneau

A Complete 5 Day Body Part Split Routine. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Standard Gym Membership
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
5 Day Split Routine, Legs

A1

Glute activation bridge

3 x 8

A2

SL Lunge with Iso Hold

3 x 1:00

B1

Russian KB Swing

3 x 15

B2

KB Squat Clean

3 x 10

C1

Goblet Squat

3 x 15

C2

DB Rear Foot Elevated Split Squat

3 x 16

D1

Cable Loaded 1 SLDL

3 x 16

D2

Swiss Ball Leg Curl

3 x 12

E1

Goblet Skater Squats

3 x 8

E2

KB Hinge

3 x 15

F

Box Lateral Step Ups

3 x 20

G1

Single Leg Glute Iso Hold

3 x 2:00

G2

Wall Sit

Monday
5 Day Split Routine, Back

A1

Band Pull-Apart

3 x 12

A2

Inverted Retraction & Row

3 x 10

B1

Dead Bug

3 x 20

B2

Bear Crawl

3 x 10

C

Russian KB Swing

3 x 15

D

Eccentric Weighted Chin Ups

3 x 5

E1

Barbell 3/4 Row

3 x 12

E2

Low to High Cable Row

3 x 12

F

1-Arm DB Row

10, 8, 6, 4, 2

G

1-Arm DB Row

10, 8, 6, 4, 2

H

Barbell Suitcase Row

3 x 16

I1

Pull Up Isometric Holds

I2

Superman

3 x 12

Tuesday
5 Day Split Routine, Chest

A1

Band Face Pull

3 x 10

A2

Push Up to Downward Dog

3 x 8

B1

KB Drag Through

3 x 10

B2

Single Arm KB Overhead Farmer Carry

3 x 20

C

Push Up Ladder on Smith Machine

9 x 5

D1

DB Bench Press

3 x 10

D2

DB Fly

3 x 15

E1

Tall Kneeling Cable Incline Punch

3 x 20

E2

Low to High Cable Fly

3 x 15

F

Glute Bridge Floor Press

3 x 16

G

Weighted Bar Dips

3 x 10

H

Lateral Raise to Front Raise

3 x 12

Wednesday
5 Day Split Routine, Shoulders

A

Push Up Shoulder Taps

3 x 8

B1

Shoulder Y/W Combo

3 x 20

B2

Shoulder 90/90 External Rotation

3 x 30

B3

Shoulder 90 degree Abduction T

3 x 15

C

Stir the Pot

3 x 20

D1

Half-Kneeling DB Shoulder Press

3 x 8

D2

Overheard DB Lateral Raise

3 x 10

E1

Standing Arnold Press

3 x 8

E2

Shoulder Plate Raise and Twist

3 x 10

F

Javelin Press

3 x 8

G

Shoulder Cable Abduction

3 x 24

H

Half Kneeling Cable Paloff Press

3 x 16

Thursday
5 Day Split Routine, Arms 

A

Seated Incline DB Curls

3 x 12

B

Tricep Pushdown

3 x 12

C1

Iso Hold Bicep Curl

3 x 45

C2

DB Bicep Curls

3 x 12

D1

Isometric Hold Bar Dips

3 x 45

D2

Skull Crushers

3 x 12

E1

Hammer Curl

3 x 10

E2

Cable SA Tricep Pulldown

3 x 15

F1

Waiter Curls

3 x 12

F2

Close Grip Bench Press

3 x 12

G

Reverse Cable Curls

3 x 12

H

Coppenhagen Side Planks

3 x 16

I

Body Saw Swiss Ball

3 x 8

5 Day Body Part Split