A 5-day workout split is a popular training program for fitness enthusiasts who want a challenging routine for maximum results. Its unique approach enables increased training volume by targeting one muscle group per day. This allows it to recover the remainder of the week while you work the other groups.
As mentioned, the 5-day split can be structured by body part or muscle grouping (i.e. chest, back, leg, shoulders). You can also schedule your sessions based on the type of movement performed (i.e. push and pull). Both routines will support your goals and can be modified based on experience and fitness level.
Some individuals may prefer a 3-day workout split which involves less overall volume but still provides a variable, balanced routine. If you want more intensity, you can follow an Arnold split routine. This program, inspired by bodybuilding legend Arnold Schwarzenneger, includes 6 days of workouts with a heavy focus on compound movements.
Read on to review the recommended 5-day workout splits with suggested exercises, training tips, and expected benefits.
Two Best 5-Day Workout Split Routine
This article provides a descriptive guide on implementing a 5-day workout split to build and enhance your strength workout routine. You can schedule the splits by targeting body parts or using an upper, lower, push, pull, and leg (ULPPL) focus.
The 5-day workout split by targeted body part is structured as follows:
- Day 1: Chest.
- Day 2: Legs.
- Day 3: Back.
- Day 4: Shoulders.
- Day 5: Arms.
- Days 6 and 7: Rest.
The 5-day workout split using the ULPPL approach is structured as follows:
- Day 1: Upper Body.
- Day 2: Lower Body.
- Day 3: Rest.
- Day 4: Push.
- Day 5: Pull.
- Day 6: Legs.
- Day 7: Rest.
These routines will support a variety of workout goals and can be customized based on fitness level and experience. You can modify the exercises to work for a beginner or advanced powerlifting routine.
5-Day Workout Split By Body Parts
The following routines provide guidance for programming your 5-day workout split. They will target and strengthen each muscle grouping individually through focused movements. You can perform them as listed or modify them to fit your fitness goals and experience level.
Day 1: Chest
Day 1 of this 5-day split incorporates upper body exercises that primarily focus on the pectorals or chest muscles. These muscles span across the anterior (front) side of your upper body, covering the breastbone.
Your chest muscles support many upper body lifts and are highly influential in everyday tasks involving lifting, pushing, and carrying. Focus on squeezing your chest muscles, moving slowly and with control during each movement to get maximal engagement.
The exercises below primarily target the pectorals with secondary activation from the triceps, biceps, and shoulders. The incline dumbbell bench press is unique in that the inclined bench increases focus on the upper chest muscles.
Additional benefits of these workouts include core engagement and improved shoulder mobility.
Below is an example routine for a strength-focused chest workout.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Chest Dip | 3–5 x 3–6 | 1 minunte |
| Dumbbell Bench Press | 3–5 x 1–5 | 1 minunte |
| Incline Dumbbell Bench Press | 5 x 5 | 1 minunte |
| Cable Chest Fly | 3–5 x 1–5 | 1 minunte |
| Push-Ups | 3–5 x 3–5 | 1 minunte |
Day 2: Legs
Day 2 of this split is all about building and strengthening the leg muscles. The workouts below focus on working the glutes, hamstrings, calves, and quadriceps. This is an intensive, high-volume day as these include some of your biggest muscle groups.
Each workout below has a targeted approach and is effective in building lower body foundational strength and encouraging leg muscle hypertrophy. This contributes to increased muscle size and definition. Other advantages of these workouts, specifically deadlift benefits, include improved posture, bone health, and reduced lower back pain.
Below is an example routine for a strength-focused leg workout.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Dumbbell Romanian Deadlift | 3–5 x 4–6 | 1 minute |
| Barbell Squat | 3–5 x 6–8 | 1 minute |
| Hip Thrust | 5 x 5 | 1 minute |
| Seated Leg Curl Machine | 3–5 x 6–8 | 1 minute |
| Leg Extension Machine | 3–5 x 4–6 | 1 minute |
| Dumbbell Standing Calf Raise | 3–4 x 6–12 | 1 minute |
Day 3: Back
Day 3 of this split is focused on building a wide, strong back. Your back musculature includes multiple groupings such as the latissimus dorsi (lats), trapezius, and rhomboids.
These muscles are primarily responsible for shoulder extension, adduction, and internal rotation. This means bringing your arm backward, across your body, and turning it inwards. They also work to strengthen and stabilize the spine helping reduce and prevent lower back pain.
The workouts below primarily focus on strengthening the back muscles with secondary activation of the upper arms, forearms, and shoulders. They help improve shoulder and neck stability and posture and reduce tension in the upper back and neck region. Additionally, they are very effective in building and defining the upper body for a desirable physique.
A study on muscle activation for select back exercises found that the lat pulldown, for example, significantly engages the latissimus dorsi. The muscle activation rate can reach approximately 20% of maximum voluntary contraction.
Below is an example routine for a strength-focused back workout.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Barbell Deadlift | 4–6 x 1–5 | 1 minute |
| Trap Bar Shrug | 3–5 x 1–5 | 1 minute |
| Pull-Up | 5 x 3–5 | 1 minute |
| Dumbbell Bent-Over Row | 3–5 x 4–6 | 1 minute |
| Lat Pulldown | 3–5 x 4–6 | 1 minute |
Day 4: Shoulder
Day 4 of this split is focused on the shoulder muscles. Your primary shoulder muscles include the rotator cuff muscles which provide support and stability to the shoulder joint. They also include the deltoids which contribute to internal and external rotation of the humerus (upper arm).
Your shoulder muscles work with the back musculature to assist with rotating and flexing the shoulder and upper arms. They are highly effective in contributing to an aesthetically pleasing upper body physique. They also support daily functional activities involving lifting, carrying, and throwing movements.
The workouts below primarily focus on strengthening the shoulder muscles with secondary activation of the upper-arms, chest, and back. They also support improved shoulder flexibility and range of motion due to the stretch applied to the shoulder joint.
Below is an example routine for a strength-focused shoulder workout.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Dumbbell Arnold Press | 3–5 x 6–8 | 1 minute |
| Lateral Raise Machine | 3–5 x 4–6 | 1 minute |
| Cable Standing Y Raise | 5 x 5 | 1 minute |
| Rear Delt Fly Machine | 3–5 x 4–6 | 1 minute |
| Cable Face Pull | 3–5 x 4–6 | 1 minute |
Day 5: Arms
Day 5, the final workout day of this split, targets the arm muscles. Your primary arm muscles include the biceps, triceps, brachialis, wrist flexors, and wrist extensors. These contribute significantly to a desirable upper body figure with many fitness enthusiasts striving to build these muscles.
In addition to supporting an aesthetically pleasing physique, the arm muscles are crucial for everyday tasks and functional movements. Some of these include carrying your child, lifting heavy objects, pulling, pushing, and throwing. Therefore, it is key to strengthen these muscles to enhance functional performance and overall quality of life.
The workouts below primarily focus on strengthening the arm muscles with secondary activation of the chest, shoulders, and back. They also support improved wrist strength and flexibility and grip strength. This is particularly beneficial as studies have shown improved grip strength to be an indicator of health.
Below is an example routine for a strength-focused arms workout.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Barbell Preacher Curl | 3–5 x 4–6 | 1 minute |
| Dumbbell Hammer Curl | 3–5 x 4–6 | 1 minute |
| Cable Tricep Pushdown | 3–4 x 4–6 | 1 minute |
| Tricep Dumbbell Kickback | 3–5 x 3–5 | 1 minute |
| EZ Bar Wrist Curl | 3–5 x 4–6 | 1 minute |
Day 6 And 7: Rest
Days 6 and 7 are scheduled rest days. On these days, you won’t do a targeted resistance workout to allow your muscles adequate time to recover and repair from the previous days’ efforts. It is essential to program in this recovery time to avoid injury and burnout.
While you should avoid intense physical activity on these days, you can incorporate stretching or active recovery into your routine. This could include gentle yoga, walking, or light cycling. Always listen to your body, however, and take the rest days as you need them, you deserve it.
5-Day ULPPL Workout Split
The ULPPL routine is another beneficial method of scheduling the 5-day workout split. The first two days are focused on upper body and lower body, respectively. Then, you transition into a push and pull focus on days 3 and 4. The final workout day of the split is all about legs.
Day 1: Upper Body
Day 1 of this split is focused on upper body exercises. By incorporating compound movements like bench press, pull-up, and shoulder press you achieve a comprehensive and balanced upper-body routine. These workouts primarily target muscles such as the chest, upper arms, shoulders, and back.
Combining these movements allows for optimal upper body recovery while still providing an efficient and targeted workout. It also improves upper body symmetry, contributing to a strong, aesthetically pleasing physique.
Below is an example routine for a strength-focused upper-body workout.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Dumbbell Bench Press | 3–5 x 1–5 | 1 minute |
| Barbell Bent-Over Row | 3–5 x 4–6 | 1 minute |
| Dumbbell Seated Shoulder Press | 3–5 x 4–6 | 1 minute |
| Pull-Up | 5 x 3–5 | 1 minute |
| Close-Grip Barbell Curl x Chest Dip | 3–5 x 3–5 | 1 minute |
Day 2: Lower Body
Day 2 of this 5-day split is focused on lower body exercises. Similarly to the upper-body day, incorporating compound movements like the deadlift and split squat creates an efficient and balanced workout. These exercises primarily target the glutes, hamstrings, quadriceps, and calves to effectively strengthen and build the lower body.
By grouping these movements based on general muscle group, we enable optimal recovery while still achieving an efficient workout. It also improves lower body symmetry, supporting a strong, desirable figure.
Below is an example routine for a strength-focused lower-body workout.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Dumbbell Deadlift | 3–5 x 4–6 | 1 minute |
| Hack Squat | 5 x 5 | 1 minute |
| Hip Thrust | 5 x 5 | 1 minute |
| Dumbbell Split Squat | 3–5 x 4–6 | 1 minute |
| Dumbbell Standing Calf Raise | 3–5 x 4–6 | 1 minute |
Day 3: Rest
Day 3 of this split is a scheduled rest day which is arguably the most important part of the program. During intense lifting, you are breaking down the muscle fibers to then rebuild during the recovery days. The rest days are crucial for maximally benefiting from the hard days by allowing your muscles to grow stronger and larger.
While you should avoid intense physical activity on these days, light stretching and low-impact movement is advised. This encourages blood flow to the muscles and helps stimulate recovery. Yoga, walking, or swimming are all great options for active recovery on rest days.
Day 4: Push
Day 4 targets upper-body exercises strategically focused on pushing movements. This split primarily works the chest, shoulders, and tricep muscles. It enhances muscle growth, strength, and definition.
Grouping these similar movements allows for targeted strength building and increased volume while enabling optimal recovery. Additionally, it enhances upper body symmetry and balance, supporting a well-rounded approach to building a strong, aesthetically pleasing physique.
This split also includes a superset, which is a combination of two exercises with limited rest between them. Supersets are effective at promoting muscle hypertrophy and strength as the increased volume fatigues the muscles leading to growth.
Below is an example routine for a strength-focused push workout.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Incline Dumbbell Bench Press | 5 x 5 | 1 minute |
| Cable Chest Fly | 3–5 x 1–5 | 1 minute |
| Dumbbell Arnold Press | 3–5 x 6–8 | 1 minute |
| Dumbbell Lateral Raise x Dumbbell Front Raise | 3–5 x 1–5 | 1 minute |
| Tricep Dumbbell Kickback x Resistance Band Tricep Pushdown | 3–5 x 4–6 | 1 minute |
Day 5: Pull
A 5-day pull split is a highly effective routine targeting the upper-body muscles using pulling movements. This split mainly targets the back, biceps, and shoulder muscles. These upper-body strength exercises help promote balanced muscle strength and development, improve posture, and reduce lower back pain.
It allows for adequate recovery between sessions and can be tailored to individual goals. This makes it a versatile choice for building a well-rounded physique and optimizing upper-body functional performance.
Below is an example routine for a strength-focused pull workout.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Lat Pulldown | 3–5 x 4–6 | 1 minute |
| Seated Cable Row | 3–5 x 4–6 | 1 minute |
| Cable Face Pull | 3–5 x 4–6 | 1 minute |
| Dumbbell Concentration Curl | 3–5 x 4–6 | 1 minute |
| Dumbbell Incline Bicep Curl | 3–5 x 4–6 | 1 minute |
| Side Plank | 3–5 x 4–6 | 1 minute |
Day 6: Leg
The 5-day workout legs split strategically finishes your weekly routine with a focus on the lower body. Leg day offers multiple benefits, including increased leg strength, improved muscle tone, and greater lower-body functional performance. By allowing sufficient recovery between workouts, you avoid the potential for overtraining, burnout, and injury.
Your legs include some of the largest muscles in the body. As a result, these workouts help boost your metabolism by amping the intensity to reap maximum gains.
Below is an example routine for a strength-focused legs workout.
Exercise | Sets x Reps | Rest (between sets) |
|---|---|---|
| Dumbbell Goblet Squat | 4–6 x 4–6 | 1 minute |
| Dumbbell Bulgarian Split Squat | 3–5 x 4–6 | 1 minute |
| Dumbbell Stiff Leg Deadlift | 3–5 x 1–5 | 1 minute |
| Barbell Seated Good Morning | 5 x 5 | 1 minute |
| Seated Calf Raise Machine | 3–5 x 4–6 | 1 minute |
Benefits Of A 5 Day Workout Split
There are a variety of benefits to a 5-day workout split. We provide details on some key ones below.
High Volume Training
The 5-day split is intense as it incorporates 5 days of workouts during the week. Each day focuses on a different muscle group or movement pattern. This ensures you effectively target all muscle groups throughout the week.
This approach is beneficial for muscle growth as the high training volume contributes to muscle hypertrophy. This ultimately leads to larger and stronger muscles which is the main goal of many fitness enthusiasts, bodybuilders, and athletes.
Optimal Recovery Time
The 5-day workout split is programmed in a way that allows for optimal recovery. As you only focus on one primary muscle group each day, the other groups have ample time for recovery.
Additionally, the structure incorporates rest days in between hard lifting sessions. By giving your maximum effort on the hard days, you then reap the benefits on the recovery days. That said, it is very important to rest on these days, prioritizing nutrition, hydration, and quality sleep.
Training Structure
For gymgoers who seek regimented structure in their training plan, the 5-day workout split is an optimal option. Although there are different ways to program your split, the general formula is similar. There is little room for alterations as you need to fit in each muscle group once per week.
This is beneficial as it helps you organize and structure your plan to achieve maximum results. It also ensures you are incorporating rest days throughout to allow for adequate recovery from the hard sessions.
Is The 5 Day Workout Split Right For You?
There are a few points to keep in mind to determine if the 5-day workout split will work for your routine.
- Training Goals — The 5-day split is beneficial for building muscle as the high volume stimulates muscle hypertrophy. Therefore, if muscle growth is your goal, following this program could be a valuable option for you.
- Fitness Experience — As we mentioned earlier, the 5-day split is intense and follows a relatively rigid structure. Therefore, it is typically better suited for more experienced or intermediate fitness enthusiasts. Beginners may benefit from starting with a 3-day workout split and progressing as they gain confidence and strength.
- Time Available —– The 5-day split requires a relatively significant time commitment as it includes 5 days a week of workouts. It may not be the best option if you don’t have enough time to devote to the training requirements.
Important Training Tips To Follow
Below are a few training tips to keep in mind if you decide to pursue the 5-day workout split:
- Focus on engaging the target muscle groups each day to maximize activation. Concentrate on squeezing the muscles during the active phase to enhance the mind-muscle connection.
- Try to add variety to the workouts to target similar muscles differently. For example, use different angles when doing the incline bench press or alternate superset combinations each week. As mentioned above, supersets combine two exercises with limited rest for increased gains.
- Use maximal effort to effectively fatigue the muscles. Since you only work each muscle group once per week, you should focus on training to failure during each session.
- When determining when to add weight to your training load, an optimal method is the 2 for 2 rule. When you can complete 2 additional reps than your target range 2 weeks in a row, you can add weight. Start with small increases (1–2 lbs for upper and 3–4 lbs for lower) to avoid injury and compromising form.
- While you will include rest days each week, you should also schedule cut-back weeks every 8–12 weeks. In this approach, you will follow your same program but reduce the amount of weight by about half.
Conclusion
The 5-day workout split is an intense plan that provides significant rewards. This is more tailored to intermediate or advanced lifters, as it would likely be too intense for beginners any meaningful progress. However, if you’re a seasoned lifter seeking training structure to elevate your muscle gains, the 5-day split is for you.
While there are a variety of programs you can follow for an effective lifting routine, this one provides valuable benefits. You are likely to reach optimal results if you follow our program guidance while considering our training tips and advice.
Frequently Asked Questions
Whether the 5 or 6-day split is better depends on your fitness goals, experience, and time available. While both are effective for muscle gains, the 5-day split has an additional rest day providing increased beneficial recovery time.
The 5-day split is intense as it includes 5 days a week of heavy strength workouts. If you are a beginner lifter, we recommend starting with a 3-day split until you build strength and experience.
The 5-day split is very effective at bulking and building muscle due to the high training volume. As volume is a critical component to increasing muscle size, the 5-day split is beneficial for this goal.
The best muscle split depends on your fitness level, goals, and time available. Different splits provide different focus and benefits as some target body parts while others target movement patterns. Choose the split that works for your goals and experience.
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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
