Mike Thurston's 5 Day Split
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.
Welcome to Mike Thurston Hypertrophy 5 Day Split, where we dive into the specifics of the workout and the athlete's methodology! Explore our featured workouts below:
About the Program
Category: Hypertrophy
Mike Thurston's Body Part Split Program / 5 Day Split Program
Workout Schedule
CHEST
- compound
1. Flat barbell bench press
- 3 x 6-8
- compound
2. Incline dumbbell bench press
- 3 x 10
- compound
3. Incline hammer press
- 3 x 10
- isolation
4. Standing cable fly
- 3 x 10-12
- compound
5. Decline dumbbell bench
- 3 x 10
BACK
- compound
1. Bent over barbell row
- 3 x 10
- compound
2. Wide grip lat pulldown
- 3 x 8-12
- compound
3. One arm dumbbell row
- 3 x 8-12
- isolation
4. Standing cable lat pulldown
- 3 x 8-12
- compound
5. Barbell rack pull
- 3 x 10
Shoulders
- compound
1. Seated dumbbell shoulder
- 3 x 8-12
- isolation
2. Seated dumbbell lateral raise
- 3 x 10
- isolation
3. Standing cable lateral raise
- 3 x 10
- isolation
4. Incline dumbbell rear delt raise
- 3 x 10
- isolation
5. Rear delt fly machine
- 3 x 10
LEGS
- compound
1. Romanian deadlift
- 3 x 10
- compound
2. Leg press (quad focus)
- 3 x 12
- isolation
3. Lying leg curl 4
- 4 x 10
- isolation
4. Leg extension
- 4 x 12
- compound
5. Bulgarian split squat
- 3 x 10
- compound
6. Hip thrust (on rowing machine)
- 3 x 12
Arm Day
- isolation
1. Flat dumbbell skullcrusher
- 4 x 10
- isolation
2. Cable pressdown
- 4 x 10
- isolation
3. Overhead rope extension
- 3 x 10-12
- compound
4. Feet elevated bench dip
- 3 x 15
- isolation
5. Standing barbell curl
- 4 x 8
- isolation
6. Alternating dumbbell hammer curl
- 4 x 10
- isolation
7. Standing EZ bar cable curl
- 4 x 10