A 5-day workout split involves dividing exercise routines across five days.
The 5-day workout split is ideal for intermediate to advanced gym-goers. The 5 times a week workout split suits those with experience in lifting and who can commit to a consistent schedule. Beginners can use the workout split but should be cautious about overtraining.
Popular 5-day workout routines include upper/lower, push/pull/legs, push/pull/legs/upper/lower, and body part splits. Upper/lower splits divide the body into upper and lower body parts, training each on separate days. Push/pull/legs splits separate pushing movements, pulling movements, and leg exercises. The hybrid push/pull/legs/upper/lower adds upper and lower body focus. Body part also known as “bro” splits isolate specific muscles each day.
5-day workout split routines can be customized to suit different genders, training levels, and goals. Men might focus on muscle mass, while women might prioritize lower body development and toning. Beginners should start with lighter weights and simpler exercises. Advanced lifters can incorporate more complex movements and heavier weights.
Workout templates for the 5-day workout splits help in building and tracking routines. Workout templates provide structure and the ability to specify and track exercises, sets, reps, rest periods, and other details.
What Is a 5-Day Workout Split?
A 5-day workout split divides exercise routines across five days in a week. Each day targets specific muscle groups or types of movements. The structure of a 5-day split allows for focused and intense training sessions.
By targeting different muscle groups on different days, the 5-day workout split helps ensure muscles have time to recover before being worked again.
Who is the 5-Day Workout Split For?
The 5-day workout split is best for intermediate to advanced gym-goers. People with some experience in lifting and a commitment to a consistent workout schedule benefit from a 5-day split most.
Beginners can use a 5-day split but should be cautious to avoid overtraining. The structure of the workout suits those looking to balance muscle development and recovery.
Can You Workout 5 Days a Week?
Yes, you can work out 5 days a week. A 5-day workout split allows for balanced muscle development and sufficient recovery time.
The key is to structure the workouts to target different muscle groups on different days. This approach helps prevent overtraining and ensures each muscle group has time to recover.
Can You Workout 5 Days a Week and Rest on Weekends?
Yes, you can work out 5 days a week and rest on weekends. This workout schedule allows for consistent training while providing two consecutive rest days.
Can Working Out 5 Days a Week Be Too Much?
Yes, working out 5 days a week can be too much for some individuals, especially beginners. Overtraining risks increase without proper rest and recovery.
Adjusting intensity and volume helps manage workload and prevent overtraining.
Is a 5-Day Workout Split Enough?
Yes, a 5-day workout split is enough for most individuals. The 5-day workout split allows training major muscle groups at least twice a week.
A systematic review and meta-analysis in Sports Medicine by B. Schoenfeld et al. found that training major muscle groups at least twice a week leads to superior muscle growth compared to training once a week.
The 5-day workout split allows for targeted training and sufficient recovery, making it effective for muscle growth and strength gains.
What are the Best 5-Day Workout Split Routines?
Listed below are the four best 5-day workout split routines.
- Upper/Lower Workout Split: Alternates between upper body and lower body exercises to ensure balanced muscle training.
- Push/Pull/Legs Workout Split: Separates pushing movements, pulling movements, and leg exercises into different days.
- Push/Pull/Legs/Upper/Lower Workout Split: Adds upper and lower body focus to the push/pull/legs split for more targeted training.
- Body Part Workout Split: Focuses on different major muscle groups each day, such as chest, back, arms, legs, and shoulders.
5-Day Upper/Lower Workout Split
An upper/lower workout split divides training sessions into upper-body and lower-body workouts.
Below is a table illustrating an example of an upper-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 8 – 12 | 120 seconds |
| Seated Dumbbell Shoulder Press | 3 | 8 – 12 | 120 seconds |
| Wide Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating a second example of a lower-body workout A.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 10 | 120 seconds |
| Conventional Deadlift | 3 | 6 – 8 | 120 seconds |
| Leg Press | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
| Laying Leg Curl | 3 | 10 – 12 | 90 seconds |
Below is a table illustrating an example of an upper-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Incline Dumbbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Wide Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Standing Barbell Overhead Press | 3 | 8 – 10 | 120 seconds |
| Hammer Curl | 3 | 12 – 15 | 90 seconds |
| Dumbbell Skull Crushers | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating a second example of a lower-body workout B.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Front Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Walking Lunges | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Standing Calf Raises | 4 | 12 – 15 | 90 seconds |
| Glute Bridge | 3 | 12 – 15 | 90 seconds |
The upper/lower workout split involves following workouts in an alternating sequence (A, B) for each body part, ensuring that if the week starts with Upper Body Workout A, it would be followed by Lower Body Workout A, then Upper Body Workout B, and so forth.
In the subsequent week, the starting workout would be different, but it would follow the sequence established by the previous week’s workout schedule.
5-Day Upper/Lower Workout Routine Schedule
The table below illustrates the structure of a 5-day upper/lower workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Upper Body Workout A |
| Tuesday | Lower Body Workout A |
| Wednesday | Rest |
| Thursday | Upper Body Workout B |
| Friday | Lower Body Workout B |
| Saturday | Rest |
| Sunday | Upper Body Workout A |
In this schedule, each set of upper and lower body workouts is spread throughout the week with a rest day following each lower body day, proceeding with the next upper body workout.
The table below provides an example across four successive weeks to demonstrate how the schedule would alter starting workouts each week.
| Day of Week | Week 1 Workouts | Week 2 Workouts | Week 3 Workouts | Week 4 Workouts |
|---|---|---|---|---|
| Monday | Upper Body Workout A | Lower Body Workout A | Upper Body Workout B | Lower Body Workout B |
| Tuesday | Lower Body Workout A | Rest | Lower Body Workout B | Rest |
| Wednesday | Rest | Upper Body Workout B | Rest | Upper Body Workout A |
| Thursday | Upper Body Workout B | Lower Body Workout B | Upper Body Workout A | Lower Body Workout A |
| Friday | Lower Body Workout B | Rest | Lower Body Workout A | Rest |
| Saturday | Rest | Upper Body Workout A | Rest | Upper Body Workout B |
| Sunday | Upper Body Workout A | Lower Body Workout A | Upper Body Workout B | Lower Body Workout B |
5-Day Push/Pull/Legs Workout Split
A push/pull/legs workout split divides the body’s major muscle groups into three distinct workouts: pushing exercises, pulling exercises, and leg exercises.
Below is a table illustrating an example of a push workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Dumbbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Smith Machine Incline Bench Press | 3 | 10 – 12 | 120 seconds |
| Seated Machine Shoulder Press | 3 | 10 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
| Cable Lateral Raises | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a pull workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Close Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| Single-Arm Dumbbell Row | 3 | 10 – 12 | 120 seconds |
| Cable Pullover | 3 | 12 – 15 | 120 seconds |
| Alternating Dumbbell Curl | 3 | 12 – 15 | 90 seconds |
| Cable Face Pulls | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a leg workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Hack Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Walking Lunges | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Barbell Romanian Deadlift | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
The workouts would be followed in a sequential schedule where every week a different workout starts the week.
5-Day Push/Pull/Legs Workout Routine Schedule
The table below illustrates the structure of a 5-day push/pull/legs workout routine schedule with two possible versions for each workout day – A and B.
| Day of Week | Workout |
|---|---|
| Monday | Push Workout A |
| Tuesday | Pull Workout A |
| Wednesday | Leg Workout A |
| Thursday | Rest |
| Friday | Push Workout B |
| Saturday | Pull Workout B |
| Sunday | Rest |
The table below shows the structure of a 5-day workout routine schedule with two versions (A and B) for each workout day (push, pull, legs) across three weeks.
| Day of Week | Week 1 Workouts | Week 2 Workouts | Week 3 Workouts |
|---|---|---|---|
| Monday | Push Workout A | Leg Workout B | Pull Workout B |
| Tuesday | Pull Workout A | Push Workout A | Leg Workout B |
| Wednesday | Leg Workout A | Pull Workout A | Push Workout A |
| Thursday | Rest | Rest | Rest |
| Friday | Push Workout B | Leg Workout A | Push Workout A |
| Saturday | Pull Workout B | Push Workout B | Pull Workout A |
| Sunday | Rest | Rest | Rest |
In this sequence, each week starts with a different workout from the previous one, rotating through push, pull, and leg workouts.
5-Day Push/Pull/Legs/Upper/Lower Workout Split
A push/pull/legs/upper/lower workout split combines the traditional push/pull/legs split with additional days specifically dedicated to upper and lower body exercises.
Below is a table illustrating an example of a push workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Dumbbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Smith Machine Incline Bench Press | 3 | 10 – 12 | 120 seconds |
| Seated Machine Shoulder Press | 3 | 10 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
| Cable Lateral Raises | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a pull workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Close Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| Single-Arm Dumbbell Row | 3 | 10 – 12 | 120 seconds |
| Cable Pullover | 3 | 12 – 15 | 120 seconds |
| Alternating Dumbbell Curl | 3 | 12 – 15 | 90 seconds |
| Cable Face Pulls | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a leg workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Hack Squat | 3 | 8 – 10 | 120 seconds |
| Dumbbell Walking Lunges | 3 | 10 – 12 | 120 seconds |
| Leg Extension | 3 | 10 – 12 | 120 seconds |
| Barbell Romanian Deadlift | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of an upper-body workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 8 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 8 – 12 | 120 seconds |
| Seated Dumbbell Shoulder Press | 3 | 8 – 12 | 120 seconds |
| Wide Grip Lat Pulldown | 3 | 8 – 12 | 120 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating a second example of a lower-body workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 10 | 120 seconds |
| Conventional Deadlift | 3 | 6 – 8 | 120 seconds |
| Leg Press | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
| Laying Leg Curl | 3 | 10 – 12 | 90 seconds |
5-Day Push/Pull/Legs/Upper/Lower Workout Routine Schedule
The table below illustrates the structure of a 5-day push/pull/legs/upper/lower workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Push Workout |
| Tuesday | Pull Workout |
| Wednesday | Leg Workout |
| Thursday | Rest |
| Friday | Upper Body Workout |
| Saturday | Lower Body Workout |
| Sunday | Rest |
You can create two versions for each workout day, named Push A and B, Pull A and B, Legs A and B, Upper Body A and B, and Lower Body A and B. These workout versions can be followed in a sequence, alternating between Push A, Pull A, Legs A, Upper Body A, and Lower Body A in one week and Push B, Pull B, Legs B, Upper Body B, and Lower Body B in the next week.
5-Day Body Part Workout Split
A body part workout split, often referred to as a “bro split,” targets specific major muscle groups on different days, dedicating an entire workout to enhancing the performance and aesthetics of individual body parts. A body part split allows for focused attention on muscles like the chest, back, arms, or legs during separate sessions, promoting muscle growth and recovery.
Below is a table illustrating an example of a chest and triceps workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Bench Press | 3 | 8 – 10 | 120 seconds |
| Incline Dumbbell Bench Press | 3 | 10 – 12 | 120 seconds |
| Weighted Triceps Dips | 3 | 10 – 12 | 120 seconds |
| Cable Fly | 3 | 12 – 15 | 90 seconds |
| Cable Triceps Pushdown | 4 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a back and biceps workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Wide Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| Barbell Bent Over Row | 3 | 10 – 12 | 120 seconds |
| Close Grip Lat Pulldowns | 3 | 10 – 12 | 120 seconds |
| Hammer Curl | 3 | 12 – 15 | 90 seconds |
| Alternating Dumbbell Curl | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a shoulder workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Seated Barbell Overhead Press | 3 | 8 – 10 | 120 seconds |
| Dumbbell Lateral Raises | 3 | 10 – 12 | 120 seconds |
| Dumbbell Front Raises | 3 | 12 – 15 | 90 seconds |
| Dumbbell Shrugs | 3 | 12 – 15 | 90 seconds |
| Reverse Pec Dec | 3 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of a leg workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Barbell Squat | 3 | 8 – 10 | 120 seconds |
| Barbell Romanian Deadlift | 3 | 10 – 12 | 120 seconds |
| Leg Press | 3 | 10 – 12 | 120 seconds |
| Seated Leg Curl | 3 | 10 – 12 | 120 seconds |
| Seated Calf Raises | 4 | 12 – 15 | 90 seconds |
Below is a table illustrating an example of an arm workout.
| Exercise | Sets | Rep Range | Rest Period |
|---|---|---|---|
| Hammer Curl | 3 | 10 – 12 | 120 seconds |
| Seated Dumbbell French Press | 3 | 10 – 12 | 120 seconds |
| Bayesian Cable Curl | 3 | 12 – 15 | 90 seconds |
| Cable Triceps Pushdown | 3 | 12 – 15 | 90 seconds |
Workouts are structured to be followed in a weekly sequence, targeting different body parts each day to allow for focused training and adequate recovery.
5-Day Body Part Workout Routine Schedule
The table below illustrates the structure of a 5-day body part workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Chest and Triceps |
| Tuesday | Back and Biceps |
| Wednesday | Rest |
| Thursday | Shoulder Workout |
| Friday | Leg Workout |
| Saturday | Arm Workout |
| Sunday | Rest |
Two versions for each day’s workout (A and B) could be created to further increase exercise variety. Fitness enthusiasts can achieve comprehensive muscle development and adaptation by alternating between Version A for one week and Version B the next.
What Are the Best 5-Day Workout Splits to Target Muscles Twice a Week?
The best 5-day workout splits to target muscles twice a week include the upper/lower split and the push/pull/legs/upper/lower split.
The upper/lower split alternates between upper and lower body exercises, ensuring each muscle group is trained twice a week. The push/pull/legs/upper/lower split combines push, pull, and leg exercises with additional upper and lower body days, enhancing muscle frequency training.
What Are the Best 5-Day Workout Splits With 2 Leg Days?
The best 5-day workout splits with 2 leg days include the upper/lower split and the push/pull/legs/upper/lower split.
The upper/lower split alternates between upper-body and lower-body exercises, ensuring two dedicated leg days. The push/pull/legs/upper/lower split incorporates a leg day in both the push/pull/legs cycle and the upper/lower cycle, allowing for targeted leg training.
What Are the Best 5-Day Workout Splits With 3 Leg Days?
The best 5-day workout split with 3 leg days is an upper/lower split with 2 upper body days and 3 lower body days. This 5-day upper/lower workout split ensures focused leg training, which can be tailored to emphasize glutes on one or more of the leg days.
How to Build a 5-Day Workout Split Plan?
To build a 5-day workout split plan, follow the 8 steps listed below.
- Determine Your Goals: Identify whether you aim for muscle growth, strength, endurance, fat loss, or another goal.
- Choose Your Split Type: Decide between upper/lower, push/pull/legs, or another suitable split.
- Consider Using a Workout Template: Use a template to structure and track your plan.
- Specify Workout Exercises: List exercises targeting different muscle groups.
- Select Sets and Rep Ranges: Choose appropriate sets and reps for each exercise.
- Select Rest Time Between Sets: Determine rest periods based on your goals.
- Fill in the Weights: Add the weights you will use for each exercise.
- Add Notes: Include any additional details or adjustments needed for your plan.
Which Muscle Groups Are Best to Train Together in a 5-Day Split?
Listed below are the best muscle group combinations to train together in a 5-day split.
- Chest and Triceps: Both are involved in pushing movements, making them efficient to train together.
- Back and Biceps: Both involved in pulling movements, allowing for effective training.
- Legs: Includes quads, hamstrings, glutes, and calves, focusing on lower body strength.
- Shoulders and Abs: Shoulders for upper body stability and abs for core strength.
- Upper Body and Lower Body: Alternating between upper and lower body workout sessions helps ensure balanced development.
What is the Difference Between 5-Day and 6-Day Workout Split?
The difference between a 5-day and a 6-day workout split lies in training frequency and recovery time.
A 5-day workout split includes five days of training and two rest days, allowing for more recovery. A 6-day workout split includes six days of training and one rest day, increasing training frequency but reducing recovery time.
How Can You Customize a 5-Day Workout Split for Your Needs?
Customizing a 5-day workout split involves adjusting variables like exercise selection, sets, reps, and rest periods to fit individual needs.
For different genders, men may focus on muscle mass with compound movements, while women may emphasize lower body and toning exercises.
For different levels, beginners should start with basic exercises and lighter weights, while advanced lifters can include complex movements and heavier weights.
For different goals, those aiming for strength might use lower reps and higher weights, while those targeting endurance might use higher reps and lighter weights.
Listed below are various workout split modifications for certain genders, levels, and goals.
- 5-Day Workout Split for Men: Focuses on building muscle mass and strength using compound movements like bench presses, squats, and deadlifts, typically following an upper/lower or push/pull/legs split.
- 5-Day Workout Split for Women: Prioritizes toning and lower body development with exercises like hip thrusts and lunges, often structured around an upper/lower or push/pull/legs split.
- Beginner 5-Day Workout Split: Emphasizes foundational strength and proper form using basic compound movements, typically following an upper/lower split.
- Intermediate 5-Day Workout Split: Focuses on muscle hypertrophy and strength with a mix of compound and isolation exercises, often following a push/pull/legs split for targeted muscle growth.
- Advanced 5-Day Workout Split: Maximizes muscle hypertrophy and strength using advanced techniques like supersets and heavy lifting, often following a push/pull/legs or hybrid split for varied training stimuli.
- 5-Day Workout Split for Weight Loss: Prioritizes fat loss through high-intensity exercises and compound movements, often following an upper/lower or push/pull/legs split to increase calorie burn and maintain muscle.
- 5-Day Workout Split for Muscle Gain: Focuses on hypertrophy with compound and isolation exercises, often structured around a push/pull/legs or body part split for intense, focused muscle development.
- 5-Day Workout Split for Strength: Prioritizes heavy compound lifts like bench presses, deadlifts, and squats, often following a push/pull/legs or upper/lower split to enhance strength.
How to Use Workout Templates for 5-Day Workout Split Routines?
A workout template is a structured format used to plan and track training routines.
To use a workout template for a 5-day split workout, select the right template that suits your needs and preferences.
Fill out the training variables to create a workout plan, including exercises, sets, reps, rest periods, and optional weight and notes. As you perform the exercises, note down the reps completed and the weight used, along with any additional observations.
Lastly, you can compare the results with previous weeks to track progress and adjust the workout plan as needed to optimize performance and achieve fitness goals.