Back to Routine
Summer’s over. The rhythm of daily life returns, and with it, the chance to reclaim your strength and structure. This 5-day split is crafted for athletes who juggle work, training, and life. It’s efficient. It’s balanced. And yes, you can handle it.
Why This Split Works
- Targeted & Efficient: Short, focused sessions that hit every muscle group.
- Balanced Recovery: Built-in rest and variety to avoid burnout.
- Scalable: Start where you are, then progress.
- Flexible: Miss a day? Shift, don’t restart.
Your 5-Day Plan
| Day | Focus | Sample Movements |
|---|---|---|
| Day 1 – Push | Chest, Shoulders, Triceps | Bench Press 4×8–10 • Overhead Press 3×10 • Incline DB Press 3×12 • Dips 3×10–12 |
| Day 2 – Pull | Back, Biceps | Deadlift 4×6 • Pull-Ups 3×8–10 • Barbell Row 3×10 • Curls 3×12 |
| Day 3 – Legs | Quads, Glutes, Hamstrings, Calves | Squats 4×8 • Romanian DL 3×10 • Walking Lunges 3×12 (leg) • Calf Raises 3×15 |
| Day 4 – Upper Strength / Power | Upper body with a twist | Push-Ups (weighted) 3×12 • DB Shoulder Press 3×10 • Pullovers 3×12 • Shrugs 3×15 |
| Day 5 – Conditioning + Core | Cardio + Stability | HIIT 20 min (30s sprint / 90s rest) • Planks 4×30–60s • Hanging Leg Raises 3×12 • Russian Twists 3×20 |
Tips to Stay Consistent
Cap sessions at 60 mins — focus is better than duration.
Plan your workouts — walk in with purpose.
Progress intentionally — small overloads each week.
Respect rest — muscles grow when you’re not in the gym.
Fuel, Sleep & Reset
Get back into structure—3–4 balanced meals a day, hydrate well, and aim for 7–8 hours of quality sleep. Autumn can sap energy; don’t let it sneak up on you.
Gear That Supports the Grind
Training harder deserves gear that keeps pace. Gymletics pieces are designed for durability, flexibility, and all-day wear—so you feel strong from warm-up through cooldown.
Form, Flow & Focus
This split is a tool. You’ll get results only if you maintain consistency, focus on form, and show up with intention. Use this restart moment to re-establish your discipline.
At Gymletics, we’re here for the rise, not the fall. Play your part.
