5-Day Workout Split
The most effective 5-day split for most lifters is a PPL + upper/lower hybrid: push, pull and legs early in the week, then an upper and a lower day to hit everything a second time. You train Monday to Friday, rest the weekend, and every muscle gets two sessions per week.
Classic five-day "bro splits" train each muscle once a week — which wastes the main advantage of training five days. This hybrid keeps the focus of PPL days and uses the upper/lower pair to bring weekly frequency to two for every muscle group.
It's the same structure the SSS Workout Assistant generator builds for five-day profiles: Push / Pull / Legs / Upper / Lower, Monday through Friday.
At a glance
- Days per week
- 5
- Time per session
- 45–60 min
- Equipment
- Full gym
- Level
- Intermediate to advanced
- Goal
- Build muscle
- Exercises in plan
- 25
The weekly plan
Every exercise links to a full how-to page with form cues and a demonstration.
Push — Chest, Shoulders & Triceps
Monday| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press - Medium Grip | 4 | 6–10 |
| Dumbbell Shoulder Press | 3 | 8–12 |
| Cable Crossover | 3 | 12–15 |
| Side Lateral Raise | 3 | 12–15 |
| Triceps Pushdown | 3 | 10–15 |
Pull — Back & Biceps
Tuesday| Exercise | Sets | Reps |
|---|---|---|
| Bent Over Barbell Row | 4 | 6–10 |
| Wide-Grip Lat Pulldown | 3 | 8–12 |
| Cable Straight-Arm Pulldown | 3 | 12–15 |
| Face Pull | 3 | 12–15 |
| Barbell Curl | 3 | 10–12 |
Legs — Quads, Hamstrings & Calves
Wednesday| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squat | 4 | 6–10 |
| Romanian Deadlift | 3 | 8–10 |
| Leg Extensions | 3 | 12–15 |
| Lying Leg Curls | 3 | 10–12 |
| Standing Calf Raises | 4 | 12–15 |
Upper — Second Pass
Thursday| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Press | 3 | 8–12 |
| Seated Cable Rows | 3 | 10–12 |
| Machine Shoulder Press | 3 | 10–12 |
| Hammer Curls | 2 | 10–12 |
| EZ-Bar Skull Crusher | 2 | 10–12 |
Lower — Second Pass
Friday| Exercise | Sets | Reps |
|---|---|---|
| Barbell DeadliftThe week's heaviest lift — stay sharp | 3 | 5 |
| Leg Press | 3 | 10–12 |
| Bulgarian Split Squat | 3 | 10/leg |
| Barbell Hip Thrust | 3 | 8–12 |
| Hanging Leg Raise | 3 | 10–15 |
Rest 90–180 seconds after compound lifts and 45–90 seconds after accessory work. Warm up with 1–2 lighter sets before the first exercises of each session. 5 training days per week.
How to progress on this plan
- Drive progress on the Monday–Wednesday compounds first; the Thursday/Friday sessions are there to add volume, not PRs.
- Add load when you reach the top of a rep range on every set; add a set to a lagging muscle before adding a sixth day.
- If you can only train four days some week, drop the Upper day — the PPL days plus Lower keep everything covered.
- Watch sleep and joints: five days is sustainable only when recovery is.
Not sure how much you're burning or lifting? Use the free TDEE & macro calculator to set nutrition targets and the one-rep-max calculator to pick working weights.
Run this plan with tracking & reminders
SSS Workout Assistant turns a plan like this into your personal weekly routine — fully editable, tracked set by set, with streaks and reminders that keep you consistent. Free, no card, no trial.
Build my free routineFrequently asked questions
What is the best 5-day workout split?
For most people, a hybrid that trains every muscle twice weekly — such as push/pull/legs plus upper/lower — beats the traditional one-muscle-per-day bro split, because muscle protein synthesis from a session lasts about 48–72 hours, not a week.
Is a 5-day split too much for a beginner?
Usually, yes. Beginners grow just as fast on 3–4 well-run days and risk burning out on five. Build the habit first; add days when your recovery and schedule genuinely allow it.
Can I train 5 days in a row?
Yes — this plan alternates the stress (push, pull, legs, upper, lower) so no muscle works hard on consecutive days. If you'd rather split the week, train Mon–Wed, rest Thursday, then finish Friday–Saturday.
What's wrong with the classic bro split?
Nothing is 'wrong' — plenty of muscle has been built on chest day/back day splits. But training each muscle once a week leaves growth on the table versus hitting it twice, especially for naturals. The hybrid here keeps the focused feel while doubling frequency.
How long are the workouts on this 5-day plan?
About 45–60 minutes. Volume is spread across five days, so individual sessions are shorter than on 3- or 4-day plans.