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The Ultimate Guide to Justin St Paul’s 5-Day Split Workout Plan

January 12, 2025

Justin St Paul’s 5-Day Split Workout Plan

If you’re looking for a well-rounded approach to building muscle, strength, and endurance, Justin St Paul’s 5-day split workout is the perfect routine. This plan targets every muscle group with an emphasis on intensity and strategic supersets. Below is the complete breakdown of exercises, sets, and reps to help you achieve your fitness goals.
















Weekly Breakdown

  • Day 1: Back & Biceps

  • Day 2: Legs (Day 1)

  • Day 3: Shoulders

  • Day 4: Rest

  • Day 5: Legs (Day 2)

  • Day 6: Chest & Triceps

  • Day 7: Rest

This split ensures optimal muscle recovery while maximizing gains across all major muscle groups.

Day 1: Back & Biceps

Back Exercises

  1. Weighted Pull-Ups: 4 sets of 6 reps

    • A great compound movement to build width and strength in the back.

  2. Superset:

    • Bent Over Row: 3 sets of 8 reps

    • Incline Bench Dumbbell Row: 3 sets of 10 reps

  3. Wide Grip Pull-Downs: 4 sets of 20, 16, 12, 8 reps, dropping weight progressively

  4. Rope Pull-Overs: 3 sets of 10 reps

  5. Seated Row: 3 sets of 10-12 reps

  6. Superset:

    • Rack Pull: 4 sets of 8 reps

    • Trap Raise: 4 sets of 8 reps

Biceps Exercises

  1. Concentration Curl: 4 sets of 10 reps

    • Focus on strict form to isolate the biceps.

  2. Zottman Curl: 4 sets of 10 reps

    • Combines biceps strength with forearm endurance.

Day 2: Legs (Day 1)

  1. Squats: 4 sets of 6-8 reps

    • The ultimate lower-body strength builder.

  2. Leg Press: 4 sets of 20 reps

  3. Superset:

    • Leg Extensions: 4 sets of 8-10 reps

    • Lying Leg Curl: 4 sets of 8-10 reps

  4. Superset:

    • Good Mornings: 3 sets of 8-10 reps

    • Reverse Lunges: 3 sets of 8-10 reps

  5. Superset:

    • Stiff Leg Deadlift: 4 sets of 8-10 reps

    • Glute Hamstring Raise: 4 sets of 8-10 reps

  6. Front Squat: 3 sets of 16 reps

Day 3: Shoulders

  1. Dumbbell Press: 4 sets, progressively increasing weight with reps of 20, 18, 12, 8

  2. Lateral Raises:

    • Partial Reps (Heavy): 4 sets of 8 reps

    • Full Reps (Lighter Weight): 4 sets of 8 reps

  3. Superset:

    • Incline Front Raise: 3 sets of 8 reps

    • Face-Down Front Raise: 3 sets of 8 reps

  4. Superset:

    • Face Pulls: 3 sets of 6 reps

    • Lying Rear Delt Fly: 3 sets of 12 reps

  5. Single Arm Cable Raise: 3 sets of 8 reps

Day 5: Legs (Day 2)

  1. Front Squats (Elevated Heels): 5 sets of 8 reps

  2. Leg Press (Feet High & Wide): 4 sets of 8 reps

  3. Superset:

    • Hack Squats: 4 sets of 10 reps

    • Sissy Squats: 4 sets of 10 reps

  4. Superset:

    • Leg Extensions: 4 sets of 10 reps

    • Trap Bar Deadlift: 4 sets of 20 reps

  5. Superset:

    • Lying Leg Curl: 4 sets of 8 reps

    • Bulgarian Split Squat: 4 sets of 8 reps

Day 6: Chest & Triceps

Chest Exercises

  1. Incline Dumbbell Press: 4 sets of 10-12 reps

    • A great exercise for upper chest development.

  2. Superset:

    • Cable Flys: 3 sets of 16 reps

    • Tricep Pushdowns: 3 sets of 16 reps

  3. Superset:

    • Dumbbell Pull-Overs: 3 sets of 10 reps

    • Lying Dumbbell Extensions: 3 sets of 10 reps

  4. Dips: 3 sets of 10 reps

  5. Superset:

    • Pec Dec Fly: 3 sets of 16 reps

    • Rope Extensions: 3 sets of 10 reps

  6. Machine Press: 3 sets of 10-12 reps

Key Tips for Success

  1. Prioritize Form: Always maintain proper technique to prevent injury and ensure maximum muscle engagement.

  2. Track Progress: Gradually increase weights or reps to continue building strength.

  3. Rest Between Sets: Rest for 60-90 seconds for hypertrophy-focused exercises and up to 2 minutes for compound lifts.

  4. Nutrition: Combine this plan with a protein-rich diet to fuel your muscles for growth and recovery.

Final Thoughts

Justin St Paul’s 5-day split workout is an excellent plan for intermediate to advanced lifters looking to improve strength and muscle definition. By incorporating supersets, progressive overload, and structured rest days, this program ensures that you maximize your results while staying injury-free. Stick with this plan and witness the transformation!


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