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Below is an Example of a 5 Day Training Program, where you Separate Leg Day into Quads & Calves Day and Hamstrings & Adductors Day, but Group Biceps & Triceps into an Arm Day: Chest & Shoulders Day Dumbbell Bench Press Dumbbell Bench Flyes Seated Cable Flyes Kettlebell Hex Press Hammer Strength Chest Press Dumbbell Lateral Raises EZ Bar Front Raises Dumbbell Shoulder Press Hammer Strength Shoulder Press Hamstrings & Adductors Day Lying Hamstring Curls Seated Hamstring Curls Barbell Stiff Legged Dead Lifts Smith Machine Swing Curls Adductor Machine Barbell Hip Thrust Reverse Hyper Extensions Back & Traps Day Body Weight Pullups EZ Bar Rows Dumbbell Rows Dumbbell Pullovers Bent Over Dumbbell Rear Delt Flyes EZ Bar Pendlay Rows Barbell Shrugs Hammer Strength Shrugs Cable Shrugs Biceps & Triceps Day EZ Bar Curls Alternating Dumbbell Curls Hammer Curls Overhead Lying Cable Curls Body Weight Dips EZ Bar Skull Crushers Overhead Dumbbell Triceps Extensions Tate Press EZ Bar Reverse Curls Barbell Wrist Curls Hanging Leg Raises Quads & Calves Day Barbell Squats Leg Press Leg Extensions Hack Squats Walking Lunges Seated Calf Raises Donkey Calf Raises Standing Calf Raises Structuring the Workouts in 5 Day Split Switching from a 4 Day to 5 Day Training Split is yet another way to Improve Lagging Body Parts and allow for more Recovery between Workouts