The 5-Day Training Split: Complete 8-Week Programme

Five days lets you do the work properly instead of cramming it.

With five sessions a week, each muscle group gets its own focus without the marathon workouts that a three-day plan requires. This is the structure most people move to once training is genuinely part of their week — and it's where the fastest progress usually happens.

What's inside

• A complete 8-week programme, session by session
• Five-day split with the weekly layout mapped out
• Sets, reps, and rest periods for every exercise
• Progression scheme: exactly when to add weight
• Weak-point work: how to give a lagging area more without overreaching
• Deload weeks and how to recognise you need one
• Nutrition and recovery essentials at this training volume
• Gym variations and a progress tracker

Who this is for

• Intermediate lifters with a year or more of consistent training
• Anyone who can reliably train five days a week
• People who've plateaued on a four-day split

Who this is not for

This is a general fitness and educational guide. It does not replace medical advice or treatment. If you can't reliably train five days, take the 4-Day Split instead — five sessions done three times a week is worse than four done four times. Beginners should start with the 8-Week Beginner Programme.

Format and delivery

• Professionally designed PDF, delivered by email immediately after purchase
• Works on phone, tablet, and computer — printable if you prefer paper
• Lifetime access, available worldwide
• Secure checkout through Shopify

Behind Velion Physique

Every guide is built on more than seven years of experience in the fitness industry, focused on practical training that holds up in real life — not empty promises.

Common questions

Is five days too much?
Not if you recover. The programme includes the signs that you aren't, and what to do about it.

How long are the sessions?
Around sixty minutes. Five shorter sessions is the trade-off you're buying.

Do I need a gym?
Yes, realistically. This programme assumes barbell and machine access.

I did not receive my download email.
Check your spam and promotions folders first. If it is not there, contact support and we will sort it out.

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Get all seven programmes

This programme is one of seven. The Complete Muscle Building Library bundles every one of them — beginner, full-body, push-pull-legs, upper/lower, five-day, bodyweight and home training — for €34.99 instead of €63.93 bought separately.