Smoked Out Fitness 5-Day Split - Legs / Back & Bi / Chest & Tri / Shoulders & Abs / Deadlift Day + Warmup

BUILT IN THE FIRE. PROVEN IN THE GYM. - ORIGINAL 5-DAY SPLIT

This is the split that built Smoked Out Fitness before the Army Ten Miler add-on. No running. Just iron. 5 days of real bodybuilding work.

DAILY WARMUP (10 MIN - DO NOT SKIP):

MONDAY - LEGS:

TUESDAY - BACK & BICEPS:

WEDNESDAY - CHEST & TRICEPS:

THURSDAY - SHOULDERS & ABS:

FRIDAY - DEADLIFT DAY:

WHAT YOU GET:

• PDF + Editable Word Doc (.docx) - same split, you can edit sets/reps
• Acronym legend - BB, DB, RDL, RIR, AMRAP, SS, etc.
• Progression: Week 1 2 RIR, Week 2 +5lbs, Week 3 +1 set to 1 RIR, Week 4 deload 70%

Format: Instant download, phone-friendly, print-ready

Educational purposes only. Not medical advice. Consult physician before starting.