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Want to build muscle efficiently? A 5-day workout split for muscle gain is the perfect way to maximize results. This structured plan targets different muscle groups each day, allowing optimal recovery while keeping intensity high. It also ensures progressive overload, an important key to muscle growth.
This guide will walk you through an effective 5-day split, explain its benefits, and provide a plan to build lean, strong muscles. Follow this program consistently, fuel your body properly, and watch your physique transform!
5-Day Muscle Gain Workout Split
A 5-day workout split is an effective way to build muscle by targeting different muscle groups each day.
This structured approach maximizes training volume, ensures proper recovery, and helps achieve consistent hypertrophy.
- Monday: Upper body strength.
- Tuesday: Lower body strength.
- Wednesday: Rest
- Thursday: Back and shoulders.
- Friday: Chest and arms.
- Saturday: Legs.
- Sunday: Rest
Best 5-Day Workout Split For Muscle Gain
This best 5-day workout split for muscle gain follows a 10-week plan, combining strength and size training for maximum results. The first two days focus on heavy compound lifts to build strength.
The last three prioritize hypertrophy with higher reps and shorter rest periods. The weekly structure ensures balanced muscle development and optimal recovery:
- Monday: Upper Body Strength.
- Tuesday: Lower Body Strength.
- Wednesday: Rest.
- Thursday: Back And Shoulders.
- Friday: Chest And Arms.
- Saturday: Legs.
- Sunday: Rest.
This structured approach ensures continuous muscle growth over the 10-week duration.
Day 1: Upper Body
Day one focuses on building upper body strength, emphasizing the back, shoulders, chest, and arms. This workout prioritizes compound pulling and pressing movements, allowing for maximum force production and progressive overload.
Training larger muscle groups first, like the lats and traps, ensures peak power output before moving to smaller stabilizing muscles.
Rows and pull-ups strengthen the back and improve pulling power, while overhead presses and dips develop shoulder and chest strength. Heavier weights with lower rep ranges ensure optimal force production and neuromuscular adaptation.
Longer rest periods allow full recovery between sets, ensuring each lift is performed with maximum effort and proper form.
| Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Weighted Wide Grip Pull-Up | 2–3 | 4–6 | 120–180 seconds |
| Bent Over Barbell Row | 4–5 | 4–6 | 120–180 seconds |
| Narrow Grip T-Bar Row | 2–3 | 4–6 | 120–180 seconds |
| Standing Overhead Barbell Press | 4–5 | 4–6 | 120–180 seconds |
| Incline Dumbbell Bench Press | 4–5 | 4–6 | 120–180 seconds |
| Weighted Dip | 2–3 | 4–6 | 120–180 seconds |
| EZ Bar Skull Crusher | 2–3 | 4–6 | 120–180 seconds |
| EZ Bar Bicep Curl | 2–3 | 4–6 | 120–180 seconds |
Day 2: Lower Body
This workout targets the quads, hamstrings, glutes, and calves. Squats and deadlifts serve as the foundation, emphasizing maximum force production and progressive overload. These heavy compound movements engage multiple muscle groups, improving both power and stability.
The hack squat is introduced and places great emphasis on the quadriceps. Its movement pattern reduces the engagement of the erector spinae (back muscles) and semitendinosus (part of the hamstrings). This makes it a great choice for building leg size while maintaining knee stability.
The session concludes with lying leg curls to strengthen the hamstrings and calf raises to enhance lower leg power. Consistently applying progressive overload will drive long-term gains, improving leg strength.
| Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Squat | 4–5 | 4–6 | 120–180 seconds |
| Hack Squat | 2–3 | 4–6 | 120–180 seconds |
| Deadlift | 4–5 | 4–6 | 120–180 seconds |
| Lying Leg Curl | 2–3 | 4–6 | 120–180 seconds |
| Standing Calf Raise | 4–5 | 4–6 | 120–180 seconds |
| Seated Calf Raise | 2–3 | 4–6 | 120–180 seconds |
Day 3: Back And Shoulders
This workout targets the back and shoulders to widen the upper body and improve overall muscle balance. The back exercises focus on lat development, adding both width and thickness. Shoulder movements emphasize size and definition and ensure well-rounded strength.
To build a powerful upper body, focus on pull-down variations and rows to strengthen the upper and mid-back. Isolation exercises like lateral raises and face pulls refine shoulder symmetry, enhancing balance and definition.
Each movement keeps time under tension high and minimizes momentum, helping muscles work harder for better growth. Proper form and controlled execution remain the key to maximizing results.
| Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Wide Grip Pull Down | 4–5 | 8–12 | 60–90 seconds |
| Narrow Grip Pull Down | 4–5 | 8–12 | 60–90 seconds |
| Chest Supported Machine Row | 4–5 | 8–12 | 60–90 seconds |
| Straight Arm Rope Pull Down | 2–3 | 8–12 | 60–90 seconds |
| Hyperextension | 2–3 | 8–12 | 60–90 seconds |
| Dumbbell Shoulder Press | 4–5 | 8–12 | 60–90 seconds |
| Standing Dumbbell Side Lateral Raise | 2–3 | 8–12 | 60–90 seconds |
| Standing EZ Bar Front Raise | 2–3 | 8–12 | 60–90 seconds |
| Dumbbell Rear Delt Lateral Raise | 2–3 | 8–12 | 60–90 seconds |
| Cable EZ Bar Upright Row | 2–3 | 8–12 | 60–90 seconds |
| Rope Face Pull | 2–3 | 8–12 | 60–90 seconds |
Day 4: Chest And Arms
This hypertrophy workout focuses on building muscle size in the chest, biceps, and triceps. It combines pressing, isolation, and cable movements for balanced growth. The session starts with heavier incline pressing, which emphasizes the upper chest, triceps, and shoulders.
The incline bench press at a 30-degree angle activates the upper chest at around 30% maximum voluntary isometric contraction (MVIC). The anterior deltoid also engages at a similar level. MVIC measures muscle activation during an exercise. High activation is beneficial for hypertrophy as it recruits more muscle fibers, promoting growth and strength.
After pressing movements, isolation exercises like flys and crossovers focus on stretching and contracting the chest for definition. Triceps and biceps exercises follow, ensuring balanced arm development. By sequencing the workout this way, muscles are trained efficiently.
| Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Incline Barbell Bench Press | 4–5 | 8–12 | 60–90 seconds |
| Flat Machine Chest Press | 2–3 | 8–12 | 60–90 seconds |
| Incline Dumbbell Fly | 2–3 | 8–12 | 60–90 seconds |
| Cable Crossover | 2–3 | 8–12 | 60–90 seconds |
| Narrow Grip Bench Press | 2–3 | 8–12 | 60–90 seconds |
| Seated Overhead EZ Bar Tricep Extension | 2–3 | 8–12 | 60–90 seconds |
| Single Arm Cable Press Down | 2–3 | 8–12 | 60–90 seconds |
| EZ Bar Preacher Curl | 2–3 | 8–12 | 60–90 seconds |
| Standing Alternating Dumbbell Hammer Curl | 2–3 | 8–12 | 60–90 seconds |
| High Pulley Single Arm Bicep Curl | 2–3 | 8–12 | 60–90 seconds |
Day 5: Legs
Day five focuses on building lower body size and definition, targeting the quads, hamstrings, glutes, and calves. The workout starts with isolation movements like hamstring curls and leg extensions to warm up and prepare the body for heavier lifts.
Multi-joint movements like front squats and leg presses engage the quads, glutes, and stability muscles, promoting strength and growth. Glute-focused exercises, such as glute kickbacks and walking lunges, target the gluteus maximus. Strengthening the glutes improves movement efficiency, athletic performance, and injury prevention.
This structured sequence keeps the intensity high, so every major muscle group is effectively trained. By combining compound and isolation movements, the workout promotes optimal hypertrophy and balanced lower-body development.
| Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Seated Hamstring Curl | 4–5 | 8–12 | 60–90 seconds |
| Leg Extension | 4–5 | 8–12 | 60–90 seconds |
| Front Squat | 4–5 | 8–12 | 60–90 seconds |
| Leg Press | 4–5 | 8–12 | 60–90 seconds |
| Barbell Walking Lunge | 4–5 | 8–12 each | 60–90 seconds |
| Abductor Machine | 2–3 | 8–12 | 60–90 seconds |
| Adductor Machine | 2–3 | 8–12 | 60–90 seconds |
| Glute Kick Back | 2–3 | 8–12 each | 60–90 seconds |
| Donkey Calf Raise | 4–5 | 8–12 | 60–90 seconds |
| Seated Calf Raise | 4–5 | 8–12 | 60–90 seconds |
| Single Leg Calf Press | 4–5 | 8–12 each | 60–90 seconds |
Benefits Of A 5 Day Workout Split For Muscle Gain
A 5-day workout split is one of the most effective training structures for muscle hypertrophy. It allows for high volume, proper recovery, and targeted muscle stimulation.
Below are three key benefits of following a 5-day split for muscle gain.
Increased Training Volume And Intensity
With a 5-day split, each session targets a specific muscle group. This structure increases overall training volume and effectiveness. By incorporating more sets and heavier weights, workouts become more demanding. This approach challenges muscles fully, leading to greater fiber recruitment and workload.
Training with higher volume leads to greater muscle growth compared to lower-volume approaches, even when strength gains are similar. This setup balances stimulus and recovery, making it easier to train hard without burnout.
How many sets per muscle are needed depends on intensity and fatigue management. Adjusting these factors ensures each session remains effective without risking overtraining.
Compared to full-body or 3-day splits, a 5-day split allows for greater focus on individual muscle groups. This ensures each muscle gets the attention needed for optimal hypertrophy, making it an effective strategy for muscle gain.
Optimal Recovery And Muscle Growth
This workout split allows muscles to recover while still being trained frequently for consistent growth. Each muscle group gets at least 48 hours of rest, enough for repair and rebuilding without excessive downtime.
By structuring workouts this way, the split ensures safe and effective muscle stimulation while maximizing recovery. This approach helps prevent injury, sustain strength levels, and support long-term muscle development.
Balanced Muscle Development
Training each muscle group separately ensures even growth and strength progression. With dedicated sessions, muscles develop symmetrically, reducing weaknesses that can lead to imbalances. This improves both aesthetics and overall function.
Varied movement patterns and angles help activate all muscle fibers, ensuring complete development. Strengthening weaker muscles prevents dominant muscles from taking over movements, which improves performance and reduces injury risk. A strong mind-muscle connection further enhances control, leading to better activation of targeted muscles.
By structuring workouts this way, the plan supports a well-proportioned physique, steady strength gains, and balanced overall muscle growth.
A Note About Overtraining
Training hard is essential for muscle growth, but too much intensity without proper recovery can lead to overtraining. This happens when the body doesn’t get enough rest, causing fatigue, decreased strength, and slower progress.
One way to avoid this is by balancing training volume. When answering “How many exercises per muscle group?”, the answer is: It varies according to intensity, experience level, and recovery ability. Larger muscles may need more movements, while smaller ones can be effectively trained with fewer.
To prevent burnout, listen to your body and adjust intensity when needed. Prioritize quality sleep, proper nutrition, and hydration to enhance recovery. Incorporating deload weeks, which are periods of reduced intensity or volume, helps muscles recover while maintaining progress.
Conclusion
A 5-day workout split is a structured way to maximize muscle growth while allowing for proper recovery. Dedicating each session to specific muscle groups ensures balanced development, increased training volume, and optimal hypertrophy. This approach helps prevent overtraining, supports progressive overload, and allows for focused, high-intensity sessions.
To get the best results, prioritize proper nutrition, recovery, and consistency. Adjust intensity based on progress, listen to your body, and stay committed to long-term growth. Follow this plan consistently and see noticeable improvements in muscle size, strength, and overall physique.
Frequently Asked Questions
Yes, a 5-day workout split is effective for muscle building. Focusing on specific muscle groups each day allows for increased training volume and intensity, promoting muscle growth.
A 4-day split trains multiple muscles per session, while a 5-day split allows for more focused training, promoting greater hypertrophy. Choose based on your fitness goals and recovery needs.
For beginners, a 5-day split might be overwhelming. Starting with a 3-day or 4-day full-body routine can help build a solid foundation. As you become more experienced and your body adapts, transition to a 5-day split.
Training 5 days a week provides ample opportunity to target each muscle group effectively while allowing for necessary recovery time. Remember, consistency and proper nutrition are key to maximizing the benefits of a 5-day split.
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About the Author
Cristian Ortega, PT Certified Personal Trainer
