5 Day Workout Split: Complete Training Program for Muscle Growth

A 5-day workout split offers more training volume and frequency than a 4-day program while still allowing adequate recovery. Here are the best 5-day splits and complete programs to build muscle.

Best 5-Day Split Options

Option 1: Upper/Lower/Push/Pull/Legs (ULPPL)

| Day | Focus | |-----|-------| | Monday | Upper | | Tuesday | Lower | | Wednesday | Rest | | Thursday | Push | | Friday | Pull | | Saturday | Legs | | Sunday | Rest |

Best for: Those who want high frequency on legs and balanced upper body work.

Option 2: Push/Pull/Legs/Upper/Lower

| Day | Focus | |-----|-------| | Monday | Push | | Tuesday | Pull | | Wednesday | Legs | | Thursday | Rest | | Friday | Upper | | Saturday | Lower | | Sunday | Rest |

Best for: Balanced approach with variety in training stimuli.

Option 3: Classic Bro Split

| Day | Focus | |-----|-------| | Monday | Chest | | Tuesday | Back | | Wednesday | Shoulders | | Thursday | Legs | | Friday | Arms | | Saturday | Rest | | Sunday | Rest |

Best for: Maximum volume per muscle, popular with bodybuilders.

Option 4: PHAT-Style (Power/Hypertrophy)

| Day | Focus | |-----|-------| | Monday | Upper Power | | Tuesday | Lower Power | | Wednesday | Rest | | Thursday | Back/Shoulders Hypertrophy | | Friday | Legs Hypertrophy | | Saturday | Chest/Arms Hypertrophy | | Sunday | Rest |

Best for: Those wanting both strength and size.

Complete 5-Day Bro Split Program

Day 1: Chest

| Exercise | Sets | Reps | |----------|------|------| | Barbell Bench Press | 4 | 6-8 | | Incline Dumbbell Press | 4 | 8-10 | | Dumbbell Fly | 3 | 10-12 | | Cable Crossover | 3 | 12-15 | | Dips (Chest Focus) | 3 | 8-12 | | Push-Up | 2 | To failure |

Day 2: Back

| Exercise | Sets | Reps | |----------|------|------| | Deadlift | 4 | 5-6 | | Pull-Up | 4 | 6-10 | | Barbell Row | 4 | 6-8 | | Seated Cable Row | 3 | 10-12 | | Lat Pulldown | 3 | 10-12 | | Face Pull | 3 | 15-20 |

Day 3: Shoulders

| Exercise | Sets | Reps | |----------|------|------| | Overhead Press | 4 | 6-8 | | Dumbbell Shoulder Press | 3 | 8-10 | | Lateral Raise | 4 | 12-15 | | Rear Delt Fly | 4 | 12-15 | | Cable Lateral Raise | 3 | 12-15 | | Shrugs | 3 | 10-12 |

Day 4: Legs

| Exercise | Sets | Reps | |----------|------|------| | Barbell Squat | 4 | 6-8 | | Romanian Deadlift | 4 | 8-10 | | Leg Press | 3 | 10-12 | | Bulgarian Split Squat | 3 | 10 each | | Leg Curl | 4 | 10-12 | | Leg Extension | 3 | 12-15 | | Calf Raise | 5 | 12-15 |

Day 5: Arms

| Exercise | Sets | Reps | |----------|------|------| | Close-Grip Bench Press | 4 | 6-8 | | Barbell Curl | 4 | 8-10 | | Skull Crusher | 3 | 10-12 | | Incline Dumbbell Curl | 3 | 10-12 | | Tricep Pushdown | 3 | 12-15 | | Hammer Curl | 3 | 10-12 | | Overhead Extension | 3 | 12-15 | | Cable Curl | 2 | 15 |

Complete 5-Day Upper/Lower/PPL Program

Day 1: Upper (Strength Focus)

| Exercise | Sets | Reps | |----------|------|------| | Barbell Bench Press | 5 | 5 | | Barbell Row | 5 | 5 | | Overhead Press | 3 | 6-8 | | Weighted Pull-Up | 3 | 6-8 | | Face Pull | 3 | 15 | | Curl + Extension Superset | 2 | 12 each |

Day 2: Lower (Strength Focus)

| Exercise | Sets | Reps | |----------|------|------| | Barbell Squat | 5 | 5 | | Romanian Deadlift | 4 | 6-8 | | Leg Press | 3 | 8-10 | | Leg Curl | 3 | 10 | | Calf Raise | 4 | 12 |

Day 3: Rest

Day 4: Push (Hypertrophy)

| Exercise | Sets | Reps | |----------|------|------| | Incline Dumbbell Press | 4 | 8-10 | | Machine Chest Press | 3 | 10-12 | | Cable Fly | 3 | 12-15 | | Dumbbell Shoulder Press | 3 | 10-12 | | Lateral Raise | 4 | 15 | | Tricep Pushdown | 3 | 12 | | Overhead Extension | 3 | 12 |

Day 5: Pull (Hypertrophy)

| Exercise | Sets | Reps | |----------|------|------| | Lat Pulldown | 4 | 10-12 | | Chest-Supported Row | 3 | 10-12 | | Seated Cable Row | 3 | 10-12 | | Straight-Arm Pulldown | 3 | 12-15 | | Rear Delt Fly | 3 | 15 | | Barbell Curl | 3 | 10 | | Incline Curl | 3 | 12 |

Day 6: Legs (Hypertrophy)

| Exercise | Sets | Reps | |----------|------|------| | Front Squat | 4 | 8-10 | | Hip Thrust | 4 | 10-12 | | Walking Lunge | 3 | 12 each | | Leg Extension | 3 | 15 | | Leg Curl | 4 | 12 | | Seated Calf Raise | 4 | 15 |

Day 7: Rest

Progression Strategies

For Main Lifts (Squat, Bench, Deadlift, OHP)

Beginner (First Year):

• Add 5 lbs per session (upper)
• Add 10 lbs per session (lower)

Intermediate:

• Weekly progression (add weight each week)
• Or double progression (reps then weight)

For Accessories

• Focus on form over weight
• Add reps before weight
• Progress every 2-3 weeks

Who Should Use a 5-Day Split?

Great for:

• Intermediate lifters (1+ year training)
• Those with time for 5 gym sessions
• People wanting maximum muscle growth
• Lifters who recover well

Not ideal for:

• Beginners (too much for adaptation)
• Those with 3-4 available days
• During high-stress life periods
• Poor recovery (sleep, nutrition issues)

5-Day Split Pros and Cons

Pros

• More volume per muscle group
• Can focus on weak points
• Multiple exercises per muscle
• Fun variety in training

Cons

• Each muscle only hit 1-1.5x per week (bro split)
• Requires 5 days commitment
• More time in gym overall
• Risk of overtraining if not recovering

Common 5-Day Split Mistakes

Mistake 1: Every Day is Max Effort Vary intensity. Not every session needs to be a PR attempt.

Mistake 2: Arm Day is Too Long Arms don't need 90 minutes. 45 minutes of direct work is plenty.

Mistake 3: Skipping Leg Day Legs are half your body. The "chest, back, shoulders, arms" split is incomplete.

Mistake 4: Same Exercises Every Week Rotate variations to prevent plateaus and overuse injuries.

Mistake 5: No Deload Weeks Every 4-6 weeks, reduce volume or intensity to recover.

Optimizing Your 5-Day Split

For Strength

• Start with heavy compound (5x5 or similar)
• Longer rest periods (3-5 minutes)
• Lower rep ranges (3-6)

For Hypertrophy

• Moderate weights, higher reps (8-15)
• More isolation exercises
• Techniques: drop sets, supersets, rest-pause

For Fat Loss

• Maintain intensity (don't just lift light)
• Shorter rest periods
• Add cardio on rest days
• Calorie deficit (the real fat loss driver)

Sample Weekly Schedule

| Day | Time | Workout | Duration | |-----|------|---------|----------| | Mon | 6 AM | Chest | 60 min | | Tue | 6 AM | Back | 65 min | | Wed | 6 AM | Shoulders | 50 min | | Thu | Rest | - | - | | Fri | 6 AM | Legs | 60 min | | Sat | 9 AM | Arms | 45 min | | Sun | Rest | - | - |

Adding Cardio

If fat loss is a goal:

• Option 1: 15-20 min after lifting
• Option 2: Separate cardio sessions on rest days
• Option 3: Morning cardio, evening lifting

Don't let cardio interfere with leg recovery.

Nutrition for 5-Day Training

Protein: 0.8-1g per pound bodyweight daily Calories: Maintenance + 200-300 for muscle gain Timing: Protein within 2 hours of training Hydration: 0.5-1 oz per pound bodyweight

Recovery Tips

Training 5 days requires serious recovery:

1. Sleep: 7-9 hours minimum
2. Protein: Every meal
3. Rest days: Actually rest
4. Deloads: Every 4-6 weeks
5. Listen to your body: Extra rest when needed

Summary

A 5-day split allows for focused, high-volume training. Choose the split that fits your goals:

• Bro Split: Maximum volume per muscle, bodybuilding focus
• Upper/Lower/PPL: Higher frequency, balanced approach
• PHAT-Style: Strength and hypertrophy combination

Key principles:

1. Train each muscle with adequate volume
2. Progressive overload over time
3. Recover properly (sleep, nutrition)
4. Deload regularly
5. Be consistent for 12+ weeks

Find the split that fits your schedule and goals, then commit to it. Consistency beats perfection.