Mike Thurston's 5 Day Split

Mike Thurston - Fitness Athlete

From party animal to successful entrepreneur, Mike Thurston started his journey as an average teenager. But through hard work and determination, he’s sculpted an incredible physique.

By the age of 26, in 2016, Mike had become a personal trainer, creating a health and fitness company.

But he wasn’t always in the spotlight – Mike spent time working in retail after graduating from college.

Early Years and Start of Fitness Journey

Born and raised in the north of England, Leeds, Mike always had a passion for fitness growing up. He played numerous sports during high school like rugby, football, cricket and took part in the athletics team. However, rugby was his main interest.

It was at the age of 18, in 2008, when Mike fell in love with lifting weights in the gym. Even at this point, he wanted to sculpt his dream physique – he began training in the small gym at school working towards his goal.

About the Program

Category: Hypertrophy

Mike Thurston's Body Part Split Program / 5 Day Split Program

Workout Schedule

CHEST
- 1. Flat barbell bench press
  compound
  3 x 6-8
- 2. Incline dumbbell bench press
  compound
  3 x 10
- 3. Incline hammer press
  compound
  3 x 10
- 4. Standing cable fly
  isolation
  3 x 10-12
- 5. Decline dumbbell bench
  compound
  3 x 10
BACK
- 1. Bent over barbell row
  compound
  3 x 10
- 2. Wide grip lat pulldown
  compound
  3 x 8-12
- 3. One arm dumbbell row
  compound
  3 x 8-12
- 4. Standing cable lat pulldown
  isolation
  3 x 8-12
- 5. Barbell rack pull
  compound
  3 x 10
Shoulders
- 1. Seated dumbbell shoulder
  compound
  3 x 8-12
- 2. Seated dumbbell lateral raise
  isolation
  3 x 10
- 3. Standing cable lateral raise
  isolation
  3 x 10
- 4. Incline dumbbell rear delt raise
  isolation
  3 x 10
- 5. Rear delt fly machine
  isolation
  3 x 10
LEGS
- 1. Romanian deadlift
  compound
  3 x 10
- 2. Leg press (quad focus)
  compound
  3 x 12
- 3. Lying leg curl 4
  isolation
  4 x 10
- 4. Leg extension
  isolation
  4 x 12
- 5. Bulgarian split squat
  compound
  3 x 10
- 6. Hip thrust (on rowing machine)
  compound
  3 x 12

Arm Day
- 1. Flat dumbbell skullcrusher
  isolation
  4 x 10
- 2. Cable pressdown
  isolation
  4 x 10
- 3. Overhead rope extension
  isolation
  3 x 10-12
- 4. Feet elevated bench dip
  compound
  3 x 15
- 5. Standing barbell curl
  isolation
  4 x 8
- 6. Alternating dumbbell hammer curl
  isolation
  4 x 10
- 7. Standing EZ bar cable curl
  isolation
  4 x 10

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