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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.

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

    1. 1. Flat barbell bench press

      compound
      • 3 x 6-8
    2. 2. Incline dumbbell bench press

      compound
      • 3 x 10
    3. 3. Incline hammer press

      compound
      • 3 x 10
    4. 4. Standing cable fly

      isolation
      • 3 x 10-12
    5. 5. Decline dumbbell bench

      compound
      • 3 x 10
  • BACK

    1. 1. Bent over barbell row

      compound
      • 3 x 10
    2. 2. Wide grip lat pulldown

      compound
      • 3 x 8-12
    3. 3. One arm dumbbell row

      compound
      • 3 x 8-12
    4. 4. Standing cable lat pulldown

      isolation
      • 3 x 8-12
    5. 5. Barbell rack pull

      compound
      • 3 x 10
  • Shoulders

    1. 1. Seated dumbbell shoulder

      compound
      • 3 x 8-12
    2. 2. Seated dumbbell lateral raise

      isolation
      • 3 x 10
    3. 3. Standing cable lateral raise

      isolation
      • 3 x 10
    4. 4. Incline dumbbell rear delt raise

      isolation
      • 3 x 10
    5. 5. Rear delt fly machine

      isolation
      • 3 x 10
  • LEGS

    1. 1. Romanian deadlift

      compound
      • 3 x 10
    2. 2. Leg press (quad focus)

      compound
      • 3 x 12
    3. 3. Lying leg curl 4

      isolation
      • 4 x 10
    4. 4. Leg extension

      isolation
      • 4 x 12
    5. 5. Bulgarian split squat

      compound
      • 3 x 10
    6. 6. Hip thrust (on rowing machine)

      compound
      • 3 x 12
  • Arm Day

    1. 1. Flat dumbbell skullcrusher

      isolation
      • 4 x 10
    2. 2. Cable pressdown

      isolation
      • 4 x 10
    3. 3. Overhead rope extension

      isolation
      • 3 x 10-12
    4. 4. Feet elevated bench dip

      compound
      • 3 x 15
    5. 5. Standing barbell curl

      isolation
      • 4 x 8
    6. 6. Alternating dumbbell hammer curl

      isolation
      • 4 x 10
    7. 7. Standing EZ bar cable curl

      isolation
      • 4 x 10
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