Many 5-day splits train each muscle once a week. This 5 day workout split combines an upper/lower pair with a push/pull/legs rotation, so every muscle gets one heavy and one higher-rep session each week.
✓ Training reviewed by FISAF-certified coaches · Nutrition reviewed by Rimsha Shahid, certified dietitian
The Workouts
Choose a day below. Effort uses reps in reserve (RIR): stop each set with the listed number of good reps left. New to RIR? Read the RPE vs RIR guide.
Day 1: Upper (Heavy)
Strength| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Barbell Bench PressPrimary: chest · Secondary: front delts, tricepsSwap: Dumbbell Bench Press | 3 × 5–8 | 3 min | RIR 2 |
| 2 | Barbell RowPrimary: mid-back, lats · Secondary: rear delts, bicepsSwap: Chest-Supported Dumbbell Row | 3 × 6–8 | 2–3 min | RIR 2 |
| 3 | Standing Overhead PressPrimary: front delts · Secondary: tricepsSwap: Seated Dumbbell Shoulder Press | 3 × 6–8 | 2–3 min | RIR 2 |
| 4 | Weighted Pull-Up (or Lat Pulldown)Primary: lats · Secondary: bicepsSwap: Heavy Lat Pulldown | 3 × 6–8 | 2–3 min | RIR 2 |
| 5 | Dumbbell Lateral RaisePrimary: side deltsSwap: Cable Lateral Raise | 3 × 12–15 | 60 sec | RIR 1 |
| 6 | Face PullPrimary: rear delts · Secondary: rotator cuffSwap: Reverse Pec Deck | 2 × 12–15 | 60 sec | RIR 1 |
Notes: Pair lateral raises with face pulls as a superset. Ramp up on bench with 2–3 warm-up sets. How to progress ↓
Day 2: Lower (Heavy)
Strength| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Back SquatPrimary: quads, glutes · Secondary: adductorsSwap: Hack Squat | 3 × 5–8 | 3 min | RIR 2 |
| 2 | Romanian DeadliftPrimary: hamstrings, glutesSwap: Dumbbell Romanian Deadlift | 3 × 6–8 | 2–3 min | RIR 2 |
| 3 | Leg PressPrimary: quadsSwap: Hack Squat | 2 × 10–12 | 2 min | RIR 1–2 |
| 4 | Seated Leg CurlPrimary: hamstringsSwap: Lying Leg Curl | 3 × 10–12 | 90 sec | RIR 1 |
| 5 | Standing Calf RaisePrimary: calvesSwap: Leg Press Calf Raise | 3 × 10–15 | 60 sec | RIR 1 |
| 6 | Hanging Knee RaisePrimary: absSwap: Captain's Chair Knee Raise | 2 × 10–15 | 60 sec | RIR 1 |
Notes: Squat and RDL are the priority; cut the knee raises before cutting either of them. How to progress ↓
Day 3: Push (Volume)
Hypertrophy| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Incline Dumbbell Press (30°)Primary: upper chest · Secondary: front deltsSwap: Incline Machine Press | 3 × 8–12 | 2 min | RIR 1–2 |
| 2 | Dumbbell Bench PressPrimary: chest · Secondary: tricepsSwap: Machine Chest Press | 3 × 10–12 | 2 min | RIR 1–2 |
| 3 | Cable FlyPrimary: chestSwap: Pec Deck | 2 × 12–15 | 60–90 sec | RIR 0–1 |
| 4 | Cable Lateral RaisePrimary: side deltsSwap: Dumbbell Lateral Raise | 4 × 12–20 | 60 sec | RIR 0–1 |
| 5 | Overhead Cable Triceps ExtensionPrimary: triceps (long head)Swap: Overhead Dumbbell Triceps Extension | 3 × 10–15 | 60–90 sec | RIR 1 |
| 6 | Triceps PushdownPrimary: tricepsSwap: Triceps Rope Pushdown | 2 × 12–15 | 60 sec | RIR 0–1 |
Notes: Take 2–3 seconds to lower each press. Alternate cable lateral raise sets with triceps sets to save time. How to progress ↓
Day 4: Pull (Volume)
Hypertrophy| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Lat PulldownPrimary: lats · Secondary: bicepsSwap: Assisted Pull-Up | 3 × 10–12 | 2 min | RIR 1–2 |
| 2 | Chest-Supported Dumbbell RowPrimary: mid-back, rear deltsSwap: Seated Cable Row | 3 × 10–12 | 90 sec | RIR 1 |
| 3 | Single-Arm Cable RowPrimary: latsSwap: One-Arm Dumbbell Row | 2 × 10–15 | 90 sec | RIR 1 |
| 4 | Reverse Pec DeckPrimary: rear deltsSwap: Face Pull | 3 × 12–20 | 60 sec | RIR 0–1 |
| 5 | Incline Dumbbell CurlPrimary: biceps (long head)Swap: Bayesian Cable Curl | 3 × 10–15 | 60–90 sec | RIR 1 |
| 6 | Hammer CurlPrimary: brachialisSwap: Rope Cable Hammer Curl | 2 × 10–15 | 60 sec | RIR 1 |
Notes: On rows, let the shoulder blades move forward at the stretch and squeeze back at the top. How to progress ↓
Day 5: Legs (Volume)
Hypertrophy| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Hack Squat (or Leg Press)Primary: quadsSwap: Leg Press | 3 × 10–15 | 2 min | RIR 1–2 |
| 2 | Barbell Hip ThrustPrimary: glutes · Secondary: hamstringsSwap: Machine Hip Thrust | 3 × 8–12 | 2 min | RIR 1–2 |
| 3 | Bulgarian Split SquatPrimary: quads, glutesSwap: Reverse Lunge | 2 × 8–12 / leg | 90 sec | RIR 1–2 |
| 4 | Seated Leg CurlPrimary: hamstringsSwap: Lying Leg Curl | 3 × 12–15 | 90 sec | RIR 0–1 |
| 5 | Leg ExtensionPrimary: quadsSwap: Sissy Squat (assisted) | 2 × 12–15 | 60–90 sec | RIR 0–1 |
| 6 | Seated Calf RaisePrimary: calves (soleus)Swap: Bent-Knee Calf Raise on a leg press | 3 × 12–15 | 60 sec | RIR 1 |
Notes: Pause 1 second at the top of every hip thrust. Superset leg extensions with calf raises. How to progress ↓
Swap = a like-for-like alternative if the equipment is busy or the lift doesn’t suit you. Change one exercise at a time and keep it for at least 4 weeks so you can track progress.
A network meta-analysis found strength rose more with heavy loads, while growth was similar across load ranges. A Bayesian network meta-analysis ranked higher-load, multi-set training 2–3 times a week highest for both strength and size. This plan puts the heavy work early in the week, when you are freshest, and uses moderate loads for the extra volume.
The 5-Day Workout Split Schedule
| Day | Focus | Rep range | Rest (compounds) |
|---|---|---|---|
| Mon – Upper | Strength: bench, row, overhead press | 5–8 | 2–3 min |
| Tue – Lower | Strength: squat, Romanian deadlift | 5–8 | 3 min |
| Thu – Push | Hypertrophy: chest, delts, triceps | 8–15 | 2 min |
| Fri – Pull | Hypertrophy: back, rear delts, biceps | 8–15 | 2 min |
| Sat – Legs | Hypertrophy: quads, glutes, hamstrings | 8–15 | 2 min |
Need weekends free? You can run all five sessions Monday to Friday. Keep the order and expect slightly lower performance in Friday’s legs session.
Weekly Volume per Muscle
| Muscle | Direct sets | Indirect (×0.5) | Weekly total |
|---|---|---|---|
| Chest | 11 | – | 11 |
| Back | 14 | – | 14 |
| Side delts | 7 | Overhead press 3 → 1.5 | ≈ 8.5 |
| Rear delts | 5 | Rows 8 → 4 | ≈ 9 |
| Quads | 12 | – | 12 |
| Hamstrings | 9 | Hip thrust 3 → 1.5 | ≈ 10.5 |
| Glutes | 3 | Squats, hinges, leg presses 13 → 6.5 | ≈ 9.5 |
| Biceps | 5 | Pulls & rows 14 → 7 | ≈ 12 |
| Triceps | 5 | Presses 12 → 6 | ≈ 11 |
| Calves | 6 | – | 6 |
The 2026 ACSM position stand links greater growth with 10 or more sets per muscle per week, and a dose-response meta-analysis showed growth rising with each added set. Most major muscles here sit at 10–14. To bring up a lagging muscle, add 2 sets on its volume day. Our sets per muscle group guide explains how far to push it.
Progression Rules
Heavy days and volume days progress differently, both forms of progressive overload.
| Days | Rule | Example |
|---|---|---|
| Upper & Lower (heavy) | When all sets hit 8 reps at RIR 2, add 2.5 kg (upper) or 5 kg (lower) | Squat 3 × 8 at 100 kg → 3 sets of 5–6 at 105 kg |
| Push, Pull, Legs (volume) | Double progression: add reps to the top of the range, then add the smallest load | Incline DB press 3 × 12 at 26 kg → 28 kg |
Log every set. If a heavy lift stalls for two weeks in a row, drop it 5–10% and rebuild over three weeks.
Deload Protocol
Run weeks 1–7 as written, then deload in week 8: same five days, same exercises, about half the sets, RIR 3–4 on everything. In a survey on deloading, athletes deloaded roughly every 5–6 weeks for about a week, mostly by reducing sets and reps. If you feel run down sooner, deload sooner. Full guidance is in the deload week guide.
Why Choose a Hybrid 5-Day Split?
A meta-analysis on training frequency found muscles trained twice a week grew more than muscles trained once. More recent work in the Pelland 2026 meta-regression suggests weekly volume explains most of that effect, while extra frequency still helps strength. Either way, splitting your weekly sets across two sessions keeps each session shorter and each set fresher.
| Classic 5-day bro split | 5-day hybrid (this plan) | |
|---|---|---|
| Layout | Chest · Back · Shoulders · Legs · Arms | Upper · Lower · Push · Pull · Legs |
| Direct hits per muscle | 1× | 2× |
| Rep focus | Varies by program | Heavy (5–8) + volume (8–15) |
| Leg sessions per week | 1 | 2 |
| Best for | Bodybuilding-style lifters who like single-muscle days | Lifters who want strength and size together |
If you prefer one muscle group per day, our bro split workout plan covers that approach with the same attention to weekly volume.
Nutrition and Recovery
Eat about 1.6–2.2 g of protein per kg of body weight daily; gains plateaued around 1.62 g/kg in a meta-analysis of 49 trials. To build muscle, aim for a modest surplus and a weight gain of 0.25–0.5% of body weight per week, as recommended in a review of off-season nutrition. Sleep 7–9 hours: five training days leave little margin for short nights. Get your number from the protein calculator.
Common 5-Day Split Mistakes
- Making Push, Pull and Legs heavy too. The volume days are for controlled 8–15 rep work. Grinding heavy triples there can leave you under-recovered for Monday and Tuesday.
- Short rests on heavy lifts. Trained lifters gained more strength with rests over 2 minutes. Keep 2–3 minutes on Monday and Tuesday compounds.
- Skipping Saturday legs. It’s the only quad and glute volume day. Move it to Sunday rather than dropping it.
- Adding a sixth day. More days rarely help when the five you have are not fully recovered.
Run the plan for at least two 8-week blocks before judging it.
5-Day Workout Split FAQ
Is a 5-day split good for beginners?
Usually not. Beginners progress fastest with three full-body sessions while they learn the lifts. Move to five days after a year or more of steady training.
What if I miss a day?
Do the missed session next and shift the rest of the week by one day. If you must drop one, drop the Pull day, because back and biceps also get heavy work on Monday.
Can I do cardio on a 5-day split?
Yes. Easy cardio on rest days or after upper-body sessions is fine. Keep hard intervals away from the day before a leg session.
How long should I run this 5-day split?
Run it in 8-week blocks, including a deload week, for as long as your main lifts and body measurements keep improving.
Can I swap the Upper and Lower days?
You can, but Lower on Monday comes only 48 hours after Saturday’s leg session. If your legs still feel tired on Monday, keep the original order.
References
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2016. pubmed.ncbi.nlm.nih.gov/27102172/
- Pelland JC, et al. The resistance training dose response: meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gains. Sports Med. 2026. pubmed.ncbi.nlm.nih.gov/41343037/
- Lopez P, et al. Resistance training load effects on muscle hypertrophy and strength gain: systematic review and network meta-analysis. Med Sci Sports Exerc. 2021. pubmed.ncbi.nlm.nih.gov/33433148/
- Currier BS, et al. Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. Br J Sports Med. 2023. pubmed.ncbi.nlm.nih.gov/37414459/
- Currier BS, et al. American College of Sports Medicine Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. Med Sci Sports Exerc. 2026. pubmed.ncbi.nlm.nih.gov/41843416/
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sci. 2017. pubmed.ncbi.nlm.nih.gov/27433992/
- Rogerson D, et al. Deloading practices in strength and physique sports: a cross-sectional survey. Sports Med Open. 2024. pubmed.ncbi.nlm.nih.gov/38499934/
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018. pubmed.ncbi.nlm.nih.gov/28698222/
- Iraki J, et al. Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports (Basel). 2019. pubmed.ncbi.nlm.nih.gov/31247944/
- Grgic J, et al. Effects of rest interval duration in resistance training on measures of muscular strength: a systematic review. Sports Med. 2018. pubmed.ncbi.nlm.nih.gov/28933024/
This plan is general education for healthy adults, not medical advice. If you have an injury, a heart, joint or blood-pressure condition, or you are pregnant or postpartum, check with your doctor or a physiotherapist before starting a new training program.