5 Day Workout Split: Complete Program Guide
THE 5 DAY WORKOUT SPLIT: FIVE DAYS ON, TWO OFF, EVERY MUSCLE TWICE
A 5 day workout split means you lift five days a week and rest two. It suits people with a year or more of training who want more total work than four days allow. The American College of Sports Medicine lists 4 to 5 days a week for advanced lifters (PMID 19204579).
This guide shows three ways to set up a 5 day workout split, full programs to copy, and what the studies say about each. If you can only train four days, start with the 4 day workout split.
The 5 day workout split in three numbers
Three figures from studies explain how to set up a 5 day workout split.
For advanced lifters
ACSM position stand (PMID 19204579).
Twice vs once a week
Muscle growth effect size (PMID 27102172).
Per muscle, top group
Each extra set added 0.37% growth (PMID 27433992).
Study figures come from PubMed papers. Exercise picks and loads in the programs are a coaching template, not a tested protocol.
What this 5 day workout split guide covers
Whether five days beats four, and what frequency studies say.
Three 5 day workout split programs with sets and reps. Push pull legs plus upper lower, upper lower with a full body day, and the bro split.
Weekly sets per muscle, an 8 week plan, and the mistakes that stall people.
Not covered
Injury rehab. Pain that does not settle needs a physio or doctor.
Powerlifting peaking. This is a muscle building guide.
Is a 5 day workout split good for building muscle?
Yes, a 5 day workout split works if you use the extra day well. What a fifth day buys you is more room for sets, not magic from the day count.
Frequency. In a review of 10 studies, muscles trained twice a week grew more than muscles trained once a week. Effect sizes were 0.49 vs 0.30 (PMID 27102172).
Volume decides more. A larger review of 25 studies found no difference between frequencies when weekly sets were equal (PMID 30558493).
So a fifth day helps mainly because it fits more sets. Each extra weekly set added about 0.37% to muscle growth. The top group did 10 or more sets per muscle (PMID 27433992).
More days alone are not better. Trained men lifting 3 or 6 days a week with the same volume gained the same strength. Fat free mass rose 1.7 vs 2.6 kg, not significantly different (PMID 29324578).
Three ways to set up a 5 day workout split
Most 5 day split programs fall into three shapes. They differ in how often each muscle gets hit.
| Day | PPL + upper lower | Upper lower + full body | Bro split |
|---|---|---|---|
| Monday | Push | Upper | Chest |
| Tuesday | Pull | Lower | Back |
| Wednesday | Legs | Full body | Legs |
| Thursday | Upper | Upper | Shoulders |
| Friday | Lower | Lower | Arms |
| Each muscle | 2 times a week | 2 to 3 times a week | 1 time a week |
Program 1: push pull legs plus upper lower
This is the best 5 day workout split for most people. Days 1 to 3 are heavier and focused; days 4 and 5 repeat each muscle with fresh exercises.
| Exercise | Sets x reps | Rest |
|---|---|---|
| Bench press | 4 x 6 to 8 | 3 min |
| Incline dumbbell press | 3 x 8 to 10 | 2 min |
| Seated dumbbell shoulder press | 3 x 8 to 10 | 2 min |
| Cable lateral raise | 3 x 12 to 15 | 1 min |
| Rope triceps pushdown | 3 x 10 to 12 | 1 min |
| Exercise | Sets x reps | Rest |
|---|---|---|
| Barbell row | 4 x 6 to 8 | 3 min |
| Lat pulldown | 3 x 8 to 10 | 2 min |
| Chest supported row | 3 x 10 to 12 | 2 min |
| Face pull | 3 x 12 to 15 | 1 min |
| Dumbbell curl | 3 x 10 to 12 | 1 min |
| Exercise | Sets x reps | Rest |
|---|---|---|
| Back squat | 4 x 6 to 8 | 3 min |
| Romanian deadlift | 3 x 8 to 10 | 2 min |
| Leg press | 3 x 10 to 12 | 2 min |
| Leg curl | 3 x 10 to 12 | 1 min |
| Standing calf raise | 4 x 10 to 15 | 1 min |
| Exercise | Sets x reps | Rest |
|---|---|---|
| Incline barbell press | 3 x 8 to 10 | 2 min |
| Pull up or assisted pull up | 3 x 6 to 10 | 2 min |
| Machine chest press | 3 x 10 to 12 | 2 min |
| Seated cable row | 3 x 10 to 12 | 2 min |
| EZ bar curl and overhead triceps extension | 2 x 12 each | 1 min |
| Exercise | Sets x reps | Rest |
|---|---|---|
| Front squat or hack squat | 3 x 8 to 10 | 2 min |
| Hip thrust | 3 x 8 to 12 | 2 min |
| Bulgarian split squat | 3 x 10 each leg | 2 min |
| Seated leg curl | 3 x 12 | 1 min |
| Seated calf raise | 3 x 12 to 15 | 1 min |
Rest of 3 minutes on the big lifts built more strength and more thigh muscle than 1 minute in trained men (PMID 26605807).
Program 2: upper lower plus a full body day
This 5 day split routine runs upper, lower, full body, upper, lower. The middle day is lighter and lets you add sets to a lagging muscle.
| Day | Focus | Main lifts |
|---|---|---|
| Monday, upper A | Strength, 5 to 8 reps | Bench press, barbell row, overhead press |
| Tuesday, lower A | Strength, 5 to 8 reps | Back squat, Romanian deadlift |
| Wednesday, full body | Lagging muscle, 10 to 15 reps | 2 to 3 exercises for one weak area, light |
| Thursday, upper B | Volume, 8 to 12 reps | Incline press, pulldown, lateral raise, arms |
| Friday, lower B | Volume, 8 to 12 reps | Leg press, hip thrust, leg curl, calves |
In one 8 week study, trained men did full body 5 days a week or a once a week split. Full body grew more thigh and forearm flexor thickness (PMID 31260419).
Program 3: the 5 day bro split
The bro split gives each muscle its own day: chest, back, legs, shoulders, arms. Each muscle is trained once a week, with many sets in one session.
What studies say. Well trained men lifting 5 days a week for 8 weeks, with the same weekly sets, did a split or a full body plan. Strength and lean mass rose similarly in both (PMID 29489727).
In another 10 week study, a split plan grew the thigh more, while full body built more bench press strength in one test (PMID 32168178).
A third study found more forearm flexor growth with full body 3 times a week than with a split (PMID 25932981).
Weekly sets per muscle on a 5 day workout split
On any 5 day workout split, count hard sets per muscle per week. The top group in the volume review did 10 or more (PMID 27433992).
| Muscle | Sets a week | Times a week |
|---|---|---|
| Chest | 13 | 2 |
| Back | 16 | 2 |
| Shoulders, side | 3 plus pressing | 2 |
| Quads | 13 | 2 |
| Hamstrings and glutes | 12 plus split squats | 2 |
| Biceps | 5 plus rows | 2 |
| Triceps | 5 plus presses | 2 |
| Calves | 7 | 2 |
Arms and side delts also work during presses and rows. Count those as half sets if you track closely.
Who should use a 5 day workout split
Intermediate and advanced lifters. ACSM lists 2 to 3 days for novices, 3 to 4 for intermediates and 4 to 5 for advanced (PMID 19204579).
Beginners. Three or four days are enough. Start with the 3 day workout split.
Men. A 5 day workout split for men is the same as for women. Sessions just use heavier loads.
Women. In a review, men and women grew muscle similarly on the same program. Women gained relatively more upper body strength (PMID 32218059).
Busy weeks. If you often miss a day, a 5 day plan falls apart. Four planned days beat five half done ones.
An 8 week 5 day workout plan that progresses
Use double progression. When you hit the top of the rep range on all sets, add weight next session.
ACSM suggests adding 2 to 10% when you can do one or two reps over the target (PMID 19204579).
| Week | Load | Reps | Note |
|---|---|---|---|
| 1 | 60 kg | 8, 7, 6, 6 | Start 2 to 3 reps short of failure |
| 2 | 60 kg | 8, 8, 7, 7 | Same load, more reps |
| 3 | 60 kg | 8, 8, 8, 8 | Top of range on all sets |
| 4 | 62.5 kg | 7, 6, 6, 6 | Add about 4% |
| 5 | 62.5 kg | 8, 7, 7, 6 | Build reps |
| 6 | 62.5 kg | 8, 8, 8, 7 | Almost there |
| 7 | 65 kg | 6, 6, 6, 6 | Add again |
| 8 | 50 kg | 8, 8, 8 | Lighter week, fewer sets |
Food. Protein supplements stopped adding muscle beyond about 1.6 g per kg of body weight a day (PMID 28698222).
Five 5 day workout split mistakes
Same muscle two days in a row
Push on Monday and upper on Tuesday hits chest twice back to back. A common coaching rule is a day between sessions for the same muscle.
Too few sets for big muscles
Fewer than 10 sets a week left the most growth on the table in the volume review (PMID 27433992).
Short rest on heavy lifts
1 minute rest built less than 3 minutes in trained men (PMID 26605807).
No progression
Without adding reps or load, five days become five maintenance days (PMID 19204579).
Under eating protein
Gains from protein topped out near 1.6 g per kg a day; many people eat less (PMID 28698222).
Verdict: 5 facts about the 5 day workout split
1. It is for advanced lifters. ACSM lists 4 to 5 days for them (PMID 19204579).
2. Twice a week beats once. 0.49 vs 0.30 effect size (PMID 27102172).
3. Total sets matter more. No frequency effect when volume is equal (PMID 30558493).
4. Aim for 10 or more sets per muscle. Each set added 0.37% (PMID 27433992).
5. Bro split works if volume is there. Same gains as full body at equal sets (PMID 29489727).
5 day workout split: frequently asked questions
What is the best 5 day workout split?
For most people, push, pull, legs, upper, lower. It hits each muscle twice a week, which grew more than once a week in a review (PMID 27102172).
Is a 5 day workout split good for beginners?
Usually not needed. ACSM suggests 2 to 3 days for novices and 4 to 5 for advanced lifters (PMID 19204579).
Is a 5 day split better than a 4 day split?
Only if it adds sets. With equal weekly volume, frequency made no difference in 25 studies (PMID 30558493).
Is the bro split bad?
No. Trained men on a 5 day split or full body plan with equal sets gained similar strength and lean mass (PMID 29489727).
How many sets per muscle on a 5 day split?
Aim for 10 or more hard sets a week. More sets gave more growth in a review of 15 studies (PMID 27433992).
How long should I rest between sets?
About 3 minutes on big lifts. It built more strength and thigh muscle than 1 minute (PMID 26605807).
Is a 5 day workout split good for women?
Yes. Men and women grew muscle similarly on the same program (PMID 32218059).
How much protein do I need on a 5 day split?
About 1.6 g per kg of body weight a day; more gave no extra muscle in a meta analysis (PMID 28698222).
Sources and further reading
Every study figure on this page comes from one of the 12 papers below, checked against PubMed on 3 November 2026. Program exercises and loads are a coaching template. Reference links are dofollow to support open science.
Verified
Verified
Verified
Verified
Verified
Verified
Verified
Verified
Verified
Verified
Verified
Verified
Keep reading
Four guides from the training series.
Final Educational Note
This article is educational and is not medical advice. Programs are templates; adjust load and volume to your training age and recovery.
Sharp joint pain, chest pain or dizziness during training means stop and see a doctor. More guides sit on the training hub. Read more on the about page and in the full disclaimer.
