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What is the best 5 day workout split? It’s the one that serves your goals, such as gaining muscle while losing fat.
Listen, as a trainer, I understand that creating a training program for your new block can be exciting. New exercises can make you feel energized and pumped about hitting the gym again.
But when it comes to programming new exercises, you have to deal with limited spots, time, and energy. You’re also tasked with deciding which exercises to use and which to pass on.
This is where the 5 day workout split comes in. The split offers us a way to increase training volume and variety to take your body to the next level.
Today, I will take you through the best 5 day workout split for both muscle gain and weight loss.
Let’s jump in.
What is a 5 day workout split?
Related: Best Cardio For Weight Loss
A 5-day workout split is where you program your workout into five separate days. This is done to target different muscles or areas of the body.
By doing this, you can increase the number of exercises per muscle group, and train opposing muscle groups back-to-back without affecting recovery.
Is it okay to work out five days a week?
Related: Top 10 Exercises & A Full Dumbbell Chest Workout Without Bench
Yes, it is okay to work out five days a week, provided that you’re getting sufficient rest between each day.
The 5-day workout split allows you to train something different every day without doubling up.
This means that you can train the following day while allowing your previously worked muscles to rest and recover.
This also increases the sheer volume of stimulus we can put on to our muscles, which research has identified as a way to enhance muscle hypertrophy.
The drawback to the 5-day workout split is that it will take up more time, and hitting the gym almost every day can be intense.
While you will not be training the same muscle groups every day, it can take a considerable amount of energy to fuel your body for vigorous workouts each day.
This is where programmed rest days, good quality sleep, nutrition, and protein are essential to sustaining this training style.
Who is the 5-day workout split for?
Related: How Long Does It Take For HIIT Results?
The 5-day workout split is for individuals who want to take their training to the next level.
When we start out at the gym we typically start with a single-day program, performing one or two exercises for each muscle group.
However, as we progress, we need a greater stimulus on our muscles to continue building them.
The problem is, adding them to our single-day program will inevitably blow the program out well beyond an hour-long session.
This is where breaking down your training into muscle groups or movements comes in.
Here, you can increase the exercise, volume, and stimulus while keeping your sessions within a manageable time frame.
Things to Consider When Deciding On a 5-Day Workout Routine
Related: 12 Best HIIT Workouts For Women
Before you begin, think about the following points.
Training Goals
Your personal training goals should be one of the first things to consider when deciding if a 5-day workout split is for you.
Typically, when people undertake this style of the split, they want to improve their training.
Whether to build muscle, increase strength, or lose weight, increasing training volume can help.
However, an increase to five days per week can be challenging both physically and for our weekly schedules.
If the 5-day split routine is something you want to try, understand that you will need to stick to your rest days and program breaks.
This will help you stay fresh and recover appropriately.
Repetition Ranges
Your choice of repetition ranges can vary based on your training goals. Strength, hypertrophy, and endurance all have their designated numbers on the spectrum.
To train for strength, research suggests sets of one to five repetitions should be completed at 80%-100% or your one repetition maximum (1RM).
For hypertrophy, sets of eight to 12 reps at 60%-80% of 1RM.
Finally, 15+ repetitions at less than 60% are recommended to build endurance.
Experience Level
Your current fitness level is something that needs to be considered before heading into a 5-day split. It can be a significant jump from your standard one workout per week.
While muscle groups get to rest on alternate days, it can still take a considerable amount of energy to perform this week in and week out.
You may feel energized in the beginning, but it needs to be said that weight training is about the long game.
Five-day splits can show tremendous gains, however, the intensity can lead to burnout and dropping off. Ultimately, this ends up negating those benefits.
A suggestion here would be to line up a 5-day split and take it slow and listen to your body as you progress.
This will help you understand how you adjust to the increased stimulus, and then you can plan and rest accordingly.
This will improve your chance of success.
Progressive Overload
When performing the 5-day workout split, you should aim to progressively overload with each session.
To make this achievable and sustainable, aim for small to moderate gains per session, tracking your lifts.
This is done in the form of increased resistance, sets, and reps to continuously overload and challenge the muscle to adapt and grow.
Training Volume
When deciding to take on a 5-day workout split, the volume of training is one of the biggest focuses.
Unlike a single-day workout where you work all muscles, training one or two muscles each, the 5-day split requires you to hit a muscle or group for the entire day.
It is this training volume that can be difficult to adjust to if you have never targeted your muscle in this way before.
While you will adapt to the workouts, the volume combined with progressive overload will challenge you every single session.
Availability
The amount of time that is required to commit to a 5-day split workout routine should be one of your biggest considerations.
External commitments often take priority over getting jacked, with many people dropping off their routine from just missing a single session.
However, if you are confident in your ability to get to the gym, or better yet, miss a session and bounce back, then five days should be no issue for you.
Split Types
The split type you choose to perform is the finer detail that will help you get the results you want.
Training split types are the muscles, areas, and movements that you will be breaking your 5-day training split into.
Here are the three most common:
- Bro Split (Chest, Back, Legs, Shoulders, Arms)
- Upper/Lower (Upper Body, Lower Body)
- PPL (Push, Pull, Legs)
When choosing your split, it really comes down to personal preference and what style suits you. After all, you’re the one who’s going to be doing the workouts.
If you are looking for mass, and aren’t too worried about function, then the bro split may be for you.
For a more balanced workout with a mixture each day, the upper and lower body is more suitable.
And, if you’re serious about mass and performing, the PPL is based on developing leg strength and function.
DOMs
DOMs, or delayed onset muscle soreness, is something that you will be well acquainted with in the initial weeks of your 5-day workout program.
Just like when you hit your legs at the gym and struggled to walk the next day, the DOMs for a 5-day training split may have you stumbling again.
This will likely only happen for the first few weeks of any new program. Still, it’s worth noting that split programming’s ability to hammer a muscle group can leave people feeling sore.
How effective is the 5-day workout split?
The 5-day workout split’s effectiveness is based on the ability to train different areas of the body, which isn’t always possible with a single-day program.
When you train using a single session, you may only be performing two leg exercises for the entire session. While this is enough to increase mass over time, it still may take longer.
By targeting the muscle with an increased volume, we will promote greater growth.
Meanwhile, the additional training sessions will require greater calorie expenditure.
How To Structure 5-Day Workout Splits
Related: The Best Upper Lower Split Workout
Here’s a list of 5-day workout split structures to help you decide which may be the best for you.
Bro Split
The bro split is based on training different muscle groups each day. The purpose is building mass with a limited focus on function.
- Monday: Chest
- Tuesday: Back
- Wednesday: Legs
- Thursday: Shoulders
- Friday: Arms
- Saturday: Rest
- Sunday: Rest
Bro Split 2
This variation of the bro split takes similar principles of the standard bro split while adding arms and abs to fill out the programs.
- Monday: Chest & Triceps
- Tuesday: Back & Biceps
- Wednesday: Legs
- Thursday: Shoulders & Abs
- Friday: Arms
- Saturday: Rest
- Sunday: Rest
Upper/Lower
Upper and lower body splits allow you to target entirely different sections of the body on either day.
This gives you the opportunity to superset opposing muscle groups in the same workout, such as chest and back or quads and hamstrings, while getting rest on alternating days.
- Monday: Upper Body
- Tuesday: Lower Body
- Wednesday: Upper Body
- Thursday: Rest
- Friday: Lower Body
- Saturday: Upper Body
- Sunday: Rest
PPL
Push, pull, and leg is a movement-focused split that also doubles up on your leg training.
This is a great way to train for mass and function.
- Monday: Push
- Tuesday: Pull
- Wednesday: Legs
- Thursday: Rest
- Friday: Push
- Saturday: Pull
- Sunday: Rest
Upper/Lower Push Pull Legs
Upper, lower, push, pull, and legs are one of the more versatile split programs as it targets a variety of different muscle groups every session.
It takes the benefits of two different splits, training for mass and function.
- Monday: Upper Body
- Tuesday: Lower Body
- Wednesday: Rest
- Thursday: Push
- Friday: Pull
- Saturday: Legs
- Sunday: Rest
What are the best exercises to include in your 5-day workout program?
To ensure you are making the most out of your 5 days split program, here’s a list of exercises to help you get started.
Chest
- Bench Press
- Incline Bench Press
- Dumbbell Chest Press
- Incline Dumbbell Chest Press
- Decline Dumbbell Chest Press
- Dumbbell Fly
- Cable Fly
- Cable Press
- Push-Ups
Back
- Deadlifts
- Chin-Ups
- Lat Pulldown
- Cable Row
- Seated Row
- Dumbbell Single-Arm Row
- Pendlay Row
- Barbell Bentover Row
- T-Bar Row
- Inverted Row
- Renegade Row
- Seal Row
Shoulders
- Dumbbell Shoulder Press
- Barbell Overhead Press
- Machine Shoulder Press
- Arnold Press
- Dumbbell Lateral Raises
- Dumbbell Front Raises
- Cable Front Raises
- Cable Reverse Flys
- Dumbbell Push Press
Arms
- Dumbbell Bicep Curls
- Dumbbell Hammer Curls
- Dumbbell Cross Body Curls
- Barbell Reverse Grip Curls
- Dumbbell Tricep Kickback
- Barbell Skull Crushers
- Dumbbell Seated Tricep Extensions
- Cable Tricep Pushdown
- Dips
Legs
- Barbell Back Squats
- Barbell Front Squats
- Sumo Squats
- Goblet Squats
- Dumbbell Lunges
- Dumbbell Walking Lunges
- Bulgarian Split Squats
- Hack Squat
- Reverse Hack Squat
- Belt Squat
- Leg Press
- Leg Extension
- Hamstring Curls
- Calf Raises
- Seated Calf Raises
Core
- Leg Lifts
- Crunches
- Reverse Crunches
- Bicycle Crunches
- Side Crunched
- Plank
- Plank + Rotation
- Scissors
- Star Sit-Ups
What is the best 5-day workout split?
Here’s a range of 5-day workout splits for a variety of different goals.
These include:
- Best 5-Day Workout Split for Muscle Gain
- Best 5-Day Workout Split for Weight Loss
- Best 5-Day Workout Plan for Men
- Best 5-Day Workout Split for Women
- Best 5-Day Workout Routine for Beginners
- Best 5-Day Workout Routine at Home
- Best 5-Day Bro Split
- Best Upper/Lower Push Pull Legs 5-Day Split
These will be complete with macronutrient and calorie recommendations, weekly schedules, sets, reps, and rest.
Best 5-Day Workout Split for Muscle Gain
This 5-day split will be based around push, pull, and legs, with five workouts performed per week and the cycle continuing the following week.
| Macronutrient | Percentage |
| Carbohydrate | 55%-60% |
| Protein | 25%-30% |
| Fats | 15%-20% |
| Calories (M/F) | 3,000/2,500 |
Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Push | Pull | Legs | Res | Push | Pull | Rest |
Push
| Exercise | Sets | Reps | Rest |
| Barbell Squat | 4 | 8 | 45-60 sec |
| Lunges | 3 | 8-12 | 30-45 sec |
| Hack Squat | 4 | 8 | 30-45 sec |
| Barbell Bench Press | 4 | 8 | 45-60 sec |
| Dumbbell Incline Press | 4 | 8-12 | 30-45 secs |
| Cable Flys | 3 | 8-12 | 30-45 secs |
| Dumbbell Overhead Press | 3 | 8-12 | 30-45 secs |
| Dips | 4 | 8 | 30-45 secs |
Pull
| Exercise | Sets | Reps | Rest |
| Deadlift | 4 | 8 | 45-60 sec |
| Romanian Deadlifts | 3 | 8-12 | 30-45 sec |
| Pull-Ups | 4 | 8 | 30-45 sec |
| Wide Grip Lat Pulldown | 4 | 8 | 45-60 sec |
| Seated Row | 4 | 8-12 | 30-45 secs |
| Dumbbell Bicep Curls | 3 | 8-12 | 30-45 secs |
| Hamstring Curls | 3 | 8-12 | 30-45 secs |
Legs
| Exercise | Sets | Reps | Rest |
| Barbell Squats | 4 | 8 | 45-60 sec |
| Goblet Squats | 3 | 8-12 | 30-45 sec |
| Romanian Deadlifts | 4 | 8 | 30-45 sec |
| Hamstring Curls | 4 | 8 | 45-60 sec |
| Dumbbell Lunges | 3 | 8-12 | 30-45 secs |
| Hack Squat | 3 | 8-12 | 30-45 secs |
Best 5-Day Workout Split for Weight Loss
This split will be based on the upper body, lower body split.
Below, you will find the required calories, macros, sets, reps, rest, and a weekly schedule.
This weight loss split has additional cardio sessions at the end of each day and will also require you to be in a caloric deficit to lose weight.
| Macronutrient | Percentage |
| Carbohydrate | 55%-60% |
| Protein | 25%-30% |
| Fats | 15%-20% |
| Calories (M/F) | 2,000/1,500 |
Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Upper | Lower | Upper | Rest | Upper | Lower | Rest |
Upper
| Exercise | Sets | Reps | Rest |
| Bench Press | 3 | 8-12 | 45-60 sec |
| Dumbbell Incline Press | 3 | 8-12 | 30-45 sec |
| Wide Grip Lat Pulldown | 4 | 8 | 45-60 sec |
| Seated Row | 3 | 8-12 | 30-45 secs |
| Dumbbell Shoulder Press | 3 | 8 | 30-45 secs |
| Dumbbell Bicep Curls | 3 | 8 | 30-45 secs |
| Cable Tricep Pushdown | 3 | 10 | 30-45 secs |
| Cardio | 15 mins |
Lower
| Exercise | Sets | Reps | Rest |
| Barbell Squat | 4 | 8 | 45-60 sec |
| Walking Lunges | 3 | 8-12 | 30-45 sec |
| Goblet Squats | 4 | 8 | 30-45 sec |
| Hack Squat | 4 | 8 | 45-60 sec |
| Hamstring Curls | 4 | 8-12 | 30-45 secs |
| Calf Raises | 3 | 15 | 30-45 secs |
| Cardio | 15 mins |
Best 5-Day Workout Plan for Men
This is the best 5-day workout plan for men, including calories, macros, sets, reps, and rests.
| Macronutrient | Percentage | |
| Carbohydrate | 55%-60% | |
| Protein | 25%-30% | |
| Fats | 15%-20% | |
| Calories | 3,000 |
Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Push | Pull | Legs | Rest | Push | Pull | Rest |
Push
| Exercise | Sets | Reps | Rest |
| Barbell Squats | 4 | 8 | 45-60 sec |
| Dumbbell Walking Lunges | 3 | 8-12 | 30-45 sec |
| Hack Squat | 4 | 8 | 45-60 sec |
| Bench Press | 4 | 8 | 45-60 sec |
| Dumbbell Incline Press | 4 | 8 | 30-45 secs |
| Arnold Press | 3 | 8 | 30-45 secs |
| Dips | 3 | 10 | 30-45 secs |
Pull
| Exercise | Sets | Reps | Rest |
| Deadlifts | 4 | 8 | 45-60 sec |
| Romanian Deadlifts | 3 | 8-10 | 30-45 sec |
| Pull-Ups | 4 | 8 | 45-60 sec |
| Lat Pulldown | 4 | 8 | 30-45 secs |
| Pendlay Row | 4 | 8 | 30-45 secs |
| Dumbbell Bicep Curls | 3 | 8 | 30-45 secs |
| Dumbbell Cross-Body Curl | 3 | 10 | 30-45 secs |
Legs
| Exercise | Sets | Reps | Rest |
| Barbell Squats | 3 | 8-12 | 45-60 sec |
| Goblet Squat | 3 | 12 | 30-45 sec |
| Hack Squat | 4 | 8 | 45-60 sec |
| Lunges | 3 | 8 | 30-45 secs |
| Hamstring Curls | 3 | 8 | 30-45 secs |
| Calf Raises | 3 | 20 | 30-45 secs |
| Seated Calf Raises | 3 | 15 | 30-45 secs |
Best 5-Day Workout Split for Women
Related: 12 Best Weight Training Exercises For Women
This is the best 5-day workout split for women, including required calories, macronutrients, sets, reps, rest, and weekly training schedule.
| Macronutrient | Percentage |
| Carbohydrate | 55%-60% |
| Protein | 25%-30% |
| Fats | 15%-20% |
| Calories | 2,200 |
Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Push | Pull | Legs | Rest | Push | Pull | Rest |
Push
| Exercise | Sets | Reps | Rest |
| Barbell Squats | 4 | 8 | 45-60 sec |
| Dumbbell Walking Lunges | 3 | 8-12 | 30-45 sec |
| Hack Squat | 3 | 10-12 | 45-60 sec |
| Bench Press | 3 | 8 | 45-60 sec |
| Dumbbell Incline Press | 3 | 8 | 30-45 secs |
| Dumbbell Shoulder Press | 3 | 8 | 30-45 secs |
| Dumbbell Lateral Raises | 3 | 10 | 30-45 secs |
Pull
| Exercise | Sets | Reps | Rest |
| Deadlifts | 4 | 8 | 45-60 sec |
| Romanian Deadlifts | 3 | 8-12 | 30-45 sec |
| Lat Pulldown | 3 | 10 | 30-45 secs |
| Seated Row | 3 | 8-12 | 30-45 secs |
| Dumbbell Bicep Curls | 3 | 10 | 30-45 secs |
| Dumbbell Cross-Body Curl | 3 | 10 | 30-45 secs |
Legs
| Exercise | Sets | Reps | Rest |
| Barbell Squats | 3 | 8-12 | 45-60 sec |
| Goblet Squat | 3 | 12 | 30-45 sec |
| Hack Squat | 3 | 10 | 45-60 sec |
| Lunges | 3 | 8 | 30-45 secs |
| Hamstring Curls | 3 | 8 | 30-45 secs |
| Calf Raises | 3 | 20 | 30-45 secs |
| Seated Calf Raises | 3 | 15 | 30-45 secs |
Best 5-Day Workout Routine for Beginners
This is the best 5-day workout routine for beginners, based on an upper body and lower body split.
This workout is complete with macros, calories, sets, reps, rest, and a weekly schedule.
| Macronutrient | Percentage |
| Carbohydrate | 55%-60% |
| Protein | 25%-30% |
| Fats | 15%-20% |
| Calories (M/F) | 2,700/2,200 |
Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Upper | Lower | Upper | Rest | Upper | Lower | Rest |
Upper
| Exercise | Sets | Reps | Rest |
| Bench Press | 3 | 8-12 | 45-60 sec |
| Cable Fly | 3 | 8-12 | 30-45 sec |
| Wide Grip Lat Pulldown | 3 | 8 | 45-60 sec |
| Seated Row | 3 | 8-12 | 30-45 secs |
| Dumbbell Shoulder Press | 3 | 8 | 30-45 secs |
| Dumbbell Bicep Curls | 3 | 8 | 30-45 secs |
| Cable Tricep Pushdown | 3 | 10 | 30-45 secs |
| Cardio | 15 mins |
Lower
| Exercise | Sets | Reps | Rest |
| Barbell Squat | 4 | 8 | 45-60 sec |
| Walking Lunges | 3 | 8-12 | 30-45 sec |
| Goblet Squats | 4 | 8 | 30-45 sec |
| Leg Extensions | |||
| Hamstring Curls | 4 | 8-12 | 30-45 secs |
| Calf Raises | 3 | 15 | 30-45 secs |
| Cardio | 15 mins |
Best 5-Day Workout Routine at Home
This is the best 5 days split workout for training at home, which includes movements based on bodyweight and free weight exercises.
It is an upper body, lower body split complete with a weekly schedule, sets, reps, rest, and macros.
| Macronutrient | Percentage |
| Carbohydrate | 55%-60% |
| Protein | 25%-30% |
| Fats | 15%-20% |
| Calories (M/F) | 2,500/2,000 |
Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Upper | Lower | Upper | Rest | Upper | Lower | Rest |
Upper
| Exercise | Sets | Reps | Rest |
| Push-Ups | 4 | 8-12 | 45-60 sec |
| Incline Push-Ups | 4 | 8-12 | 30-45 sec |
| Pull-Ups | 4 | 8 | 45-60 sec |
| Bench Dips | 4 | 8-12 | 30-45 secs |
| Leg Lifts | 3 | 8 | 30-45 secs |
| Star Sit-Ups | 3 | 8 | 30-45 secs |
| Crunches | 3 | 10 | 30-45 secs |
Lower
| Exercise | Sets | Reps | Rest |
| Goblet Squats | 4 | 8 | 45-60 sec |
| Bodyweight Squats | 3 | 8-12 | 30-45 sec |
| Walking Lunges | 4 | 8 | 30-45 sec |
| Hip Thrust | 4 | 10 | 30-45 sec |
| Hamstring Hip Raises | 4 | 8-12 | 30-45 secs |
| Calf Raises | 3 | 15 | 30-45 secs |
Best 5-Day Bro Split
This is the best 5-day bro split, which will train different muscle groups each of the five days.
Below you will find a weekly schedule, macros, sets, reps, and rest.
| Macronutrient | Percentage |
| Carbohydrate | 55%-60% |
| Protein | 25%-30% |
| Fats | 15%-20% |
| Calories (M/F) | 3,000/2,500 |
Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Chest | Back | Legs | Shoulders | Arms | Rest | Rest |
Chest
| Exercise | Sets | Reps | Rest |
| Bench Press | 4 | 8-12 | 45-60 sec |
| Dumbbell Incline Press | 4 | 8-12 | 30-45 sec |
| Decline Bench Press | 4 | 8 | 45-60 sec |
| Cable Chest Press | 4 | 8-12 | 30-45 secs |
| Cable Flys | 4 | 8 | 30-45 secs |
| Dips | 4 | 8 | 30-45 secs |
Back
| Exercise | Sets | Reps | Rest |
| Deadlifts | 4 | 8 | 45-60 sec |
| Pull-Ups | 4 | 8 | 30-45 sec |
| Wide Grip Lat Pulldown | 4 | 8 | 45-60 sec |
| Pendlay Row | 4 | 8 | 30-45 secs |
| Seated Cable Row | 4 | 8 | 30-45 secs |
| Dumbbell Single-Arm Row | 3 | 8 | 30-45 secs |
| T-Bar Row | 3 | 10-12 | 30-45 secs |
Legs
| Exercise | Sets | Reps | Rest |
| Barbell Back Squat | 4 | 8-12 | 45-60 sec |
| Barbell Walking Lunges | 4 | 8-10 | 30-45 sec |
| Hack Squat | 4 | 8 | 45-60 sec |
| Goblet Squat | 3 | 8-12 | 30-45 secs |
| Hamstring Curls | 3 | 10 | 30-45 secs |
| Calf Raises | 3 | 20 | 30-45 secs |
| Seated Calf Raises | 3 | 15 | 30-45 secs |
Shoulders
| Exercise | Sets | Reps | Rest |
| Dumbbell Overhead Press | 4 | 8-12 | 45-60 sec |
| Arnold Press | 4 | 8-12 | 30-45 sec |
| Dumbbell Lateral Raises | 4 | 8 | 45-60 sec |
| Dumbbell Front Raises | 4 | 8-12 | 30-45 secs |
| Dumbbell Shrugs | 4 | 8 | 30-45 secs |
Arms
| Exercise | Sets | Reps | Rest |
| Barbell Bicep Curls | 3 | 8-12 | 45-60 sec |
| Dumbbell Cross-Body Curls | 3 | 8-12 | 30-45 sec |
| Dumbbell Hammer Curls | 3 | 8 | 45-60 sec |
| Dips | 4 | 8 | 30-45 secs |
| Dumbbell Tricep Kickback | 3 | 8 | 30-45 secs |
| Cable Tricep Pushdown | 3 | 8 | 30-45 secs |
| Barbell Skull Crushers | 3 | 8 | 30-45 secs |
Best Upper/Lower Push Pull Legs 5-Day Split
This is the best upper lower push pull legs 5-day split program. Like the others, it includes sets, reps, rest, and a weekly schedule.
| Macronutrient | Percentage |
| Carbohydrate | 55%-60% |
| Protein | 25%-30% |
| Fats | 15%-20% |
| Calories (M/F) | 3,000/2,500 |
Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Upper | Lower | Rest | Push | Pull | Legs | Rest |
Upper
| Exercise | Sets | Reps | Rest |
| Bench Press | 3 | 8-12 | 45-60 sec |
| Dumbbell Incline Press | 3 | 8-12 | 30-45 sec |
| Wide Grip Lat Pulldown | 4 | 8 | 45-60 sec |
| Seated Row | 3 | 8-12 | 30-45 secs |
| Dumbbell Shoulder Press | 3 | 8 | 30-45 secs |
| Dumbbell Bicep Curls | 3 | 8 | 30-45 secs |
| Cable Tricep Pushdown | 3 | 10 | 30-45 secs |
Lower
| Exercise | Sets | Reps | Rest |
| Barbell Squat | 4 | 8 | 45-60 sec |
| Walking Lunges | 3 | 8-12 | 30-45 sec |
| Goblet Squats | 4 | 8 | 30-45 sec |
| Romanian Deadlifts | 4 | 8 | 45-60 sec |
| Hamstring Curls | 4 | 8-12 | 30-45 secs |
| Calf Raises | 3 | 15 | 30-45 secs |
Push
| Exercise | Sets | Reps | Rest |
| Barbell Squats | 4 | 8 | 45-60 sec |
| Dumbbell Walking Lunges | 3 | 8-12 | 30-45 sec |
| Goblet Squats | 4 | 8 | 45-60 sec |
| Bench Press | 4 | 8 | 45-60 sec |
| Dumbbell Incline Press | 4 | 8 | 30-45 secs |
| Arnold Press | 3 | 8 | 30-45 secs |
| Dips | 3 | 10 | 30-45 secs |
Pull
| Exercise | Sets | Reps | Rest |
| Deadlifts | 4 | 8 | 45-60 sec |
| Romanian Deadlifts | 3 | 8-10 | 30-45 sec |
| Pull-Ups | 4 | 8 | 45-60 sec |
| Lat Pulldown | 4 | 8 | 30-45 secs |
| Barbell Rows | 4 | 8 | 30-45 secs |
| Dumbbell Bicep Curls | 3 | 8 | 30-45 secs |
| Dumbbell Cross Body Curl | 3 | 10 | 30-45 secs |
Legs
| Exercise | Sets | Reps | Rest |
| Barbell Squats | 3 | 8-12 | 45-60 sec |
| Goblet Squat | 3 | 12 | 30-45 sec |
| Hack Squat | 4 | 8 | 45-60 sec |
| Lunges | 3 | 8 | 30-45 secs |
| Hamstring Curls | 3 | 8 | 30-45 secs |
| Calf Raises | 3 | 20 | 30-45 secs |
| Seated Calf Raises | 3 | 15 | 30-45 secs |
Want some more information on split programming? Check out Bro Split Vs. PPL: Guide To Which Is The Best Training Split
The Best Diet Plan for a 5-Day Workout Routine
A 5-day workout routine will require a great deal of energy to fuel your body, build muscle, and support recovery.
Here’s a 7-day sample meal plan, including meals, macros, and calorie breakdown.
The plan will be high-protein, with a 3,000-calorie target for men and 2,500 for women. This is to help increase muscle mass.
To be able to consume this amount, the plan will recommend you eat five meals per day.
If you need assistance tracking your macros, consider downloading calorie-tracking apps such as myfitnesspal. These take the guesswork out of calculating calories and macros per meal.
Below is a snapshot of calorie recommendations for different genders, heights, and weights.
For an active male at 5’10, 180 lbs, the recommended intake is 2,800 calories per day to maintain weight.
For an active female of 5’5, and 160 lbs, an intake of 2,200 calories are required to maintain weight.
Reducing both a further 500 calories if you would like to lose weight.
To make alterations to increase or decrease your calorie intake for weight loss and weight gain, use the calorie counting function on a fitness app such as myfitnesspal.
Here you will be able to change the calories, and the macronutrients will be automatically adjusted.
This helps accurately adjust the reduction of calories without affecting your macros.
To find the right calorie intake for you, try this calorie calculator.
The meal plan also has a planned cheat meal, on Saturday, which you will not be required to track or fit into your calorie target.
This meal has been allocated to Saturday evening. However, you may position at an alternative time to suit your preferences.
7-Day Sample Meal Plan
Monday
| Meal | Cal (M/F) | Food | Carb (M/F) | Pro (M/F) | Fat (M/F) |
| Meal 1 | 600/500 | Omelette, Short Cut Bacon, Whole Wheat Bread | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Snack | 600/500 | Protein Shake, Protein Bar | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Meal 2 | 600/500 | Chicken Salad Wrap | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Snack | 600/500 | Protein Smoothie (Banana, Berries, Peanut Butter) | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Meal 3 | 600/500 | Grilled Salmon, Stir-Fried Vegetables, Sweet Potato | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
Tuesday
| Meal | Cal (M/F) | Food | Carb (M/F) | Pro (M/F) | Fat (M/F) |
| Meal 1 | 600/500 | Porridge, 1x Scoop Protein, Berries | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Snack | 600/500 | Protein Shake, Protein Yogurt | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Meal 2 | 600/500 | Beef Salad, Brown Rice | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Snack | 600/500 | Protein Smoothie (Berries, Yogurt, Banana) | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Meal 3 | 600/500 | Steak, Brown Rice, Salad | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
Wednesday
| Meal | Cal (M/F) | Food | Carb (M/F) | Pro (M/F) | Fat (M/F) |
| Meal 1 | 600/500 | Protein Pancakes, Scrambled Eggs | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Snack | 600/500 | Protein Shake, Protein Bar | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Meal 2 | 600/500 | Whole Wheat Chicken Salad Roll | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Snack | 600/500 | Protein Milkshake (Yogurt, Banana, Peanut Butter, Low Cal Syrup) | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Meal 3 | 600/500 | Beef Burrito, Cheese, Sweet Potato Fries | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
Thursday
| Meal | Cal (M/F) | Food | Carb (M/F) | Pro (M/F) | Fat (M/F) |
| Meal 1 | 600/500 | Porridge, 1x Scoop Protein, Berries, Cinnamon | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Snack | 600/500 | Protein Shake, Protein Bar | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Meal 2 | 600/500 | Ham Salad Sandwich | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Snack | 600/500 | Protein Yogurt, Protein Bar, Banana | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Meal 3 | 600/500 | Stir-Fried Beef and Vegetable w/ Noodles | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
Friday
| Meal | Cal (M/F) | Food | Carb (M/F) | Pro (M/F) | Fat (M/F) |
| Meal 1 | 600/500 | Scrambled Eggs, Whole Wheat Toast, Protein Yogurt | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Snack | 600/500 | Protein Shake, Protein Bar | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Meal 2 | 600/500 | Grilled Chicken Stir Fry, Brown Rice | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Snack | 600/500 | Protein MilkShake (Protein Ice Cream, Banana, Low Cal Chocolate Syrup) | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Meal 3 | 600/500 | Chicken Salad Wrap, Sweet Potato Fries | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
Saturday
| Meal | Cal (M/F) | Food | Carb (M/F) | Pro (M/F) | Fat (M/F) |
| Meal 1 | 600/500 | Protein Pancakes, Scrambled Eggs, Short Cut Bacon | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Snack | 600/500 | Protein Shake, Protein Yogurt | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Meal 2 | 600/500 | Chicken Salad Wrap | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Snack | 600/500 | Protein Smoothie (Banana, Berries, Peanut Butter) | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Meal 3 | CHEAT MEAL | – | – | – |
Sunday
| Meal | Cal (M/F) | Food | Carb (M/F) | Pro (M/F) | Fat (M/F) |
| Meal 1 | 600/500 | Porridge, Berries, Banana, Protein Yogurt | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Snack | 600/500 | Protein Shake, Protein Bar | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Meal 2 | 600/500 | Grilled Chicken w/ Vegetables on Brown Rice | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Snack | 600/500 | Protein Smoothie, Banana, Berries, Peanut Butter | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
| Meal 3 | 600/500 | Roast Lamb w/ Vegetables | 82.6/68.6 | 37.6/31.2 | 13.4/11.2 |
Need help increasing those calories? Check out A Healthy 3000 Calorie Meal Plan with PDF
Pro Tips for Training Your Body Effectively With the 5-Day Workout Split
Related: What Is The Best 6-Day Workout Split?
Here is a list of pro tips to help you stick to your 5-day workout split and get the most out of your training.
Recovery
When you are training five days a week, recovery should be your top priority.
Unlike most split programs, where you have a day’s rest between where your body can restore its energy levels, the 5-day routine hammers you.
This is where you need to get your eating on track and get quality sleep so that your body is ready to perform every session.
Also, getting remedial massages to loosen up muscle tissue and reduce soreness is great for self-care.
This, combined with gentle walks for active recovery, can go a long way to keeping your mind and body fresh each week.
Nutrition
Nutrition should be your top priority when you train, especially when you are training five days a week.
A 5-day split routine requires a high-calorie, nutrient-dense diet to fuel your training. Plus, you need added protein to help build muscle and recover efficiently.
If you are looking to build muscle, research suggests consuming 1.6-2.2g of protein per kilogram of body weight.
Deload
When you’re planning out your 5-day split training block, consider programming deload weeks.
Deload weeks are training weeks where you reduce the resistance of all your lifts by as much as 50% and perform your regular workout.
This helps the body to maintain technique while giving muscles, joints, and the nervous system a much-needed rest.
You’ll also be maintaining your routine and strength, allowing you to launch into the next phase of your training.
Track Progress
Tracking your progress is one of the most effective ways to ensure the success of your 5-day training routine.
When you record your lifts, you’ll not only be able to see how far you have come, but it will help you reflect on your performance and goals.
This can be especially helpful when performing a 5-day split workout where you’re spending most days training and the results seem to have stopped.
Being able to step back, check in, and see the big picture can make all the difference.
It often tells a story of steady growth. This can be all the motivation you need to press on to the next milestone.
Final Thoughts
The 5-day training split is an incredible way to train and can be a lot of fun.
The results that come from this style of training make it almost instantly worth the change.
Just be sure that when you decide to make the switch you consume enough calories, eat a high-protein diet, and focus on your recovery.
These factors will be the difference for long-term, body-changing results.
So, are you considering a 5-day split training routine?
What are some of your goals?
Let me know in the comments.
Is a 5-day workout split good?
A 5-day workout split is good, providing that you can fit it into your schedule. It can be a great way to increase training volume and include more exercises in your training.
Which is better, a 5-day split or 6-day split?
The choice between a 5-day split versus a 6-day split is a personal preference.
While you may be able to fit more exercises in on a 6-day split, the chances of sustaining it long-term may decrease, resulting in you stopping training.
When choosing your split, pay attention to your goals and how it will fit into your schedule. This will show which split is best for you.
What is the most effective workout split?
The most effective split is the one that suits your personal goals and training style.
For many, training between three and five times per week is ideal, as it allows them to target all their muscles while getting the rest they need to recover.
Training for three to four days also means that you won’t be at the gym every day, which may also increase the longevity of training.
What is a good 5-day workout schedule?
A good 5-day workout schedule is the one that suits your goals. However, a push, pull, and leg split is great for training movements. It also gives you the stimulus to build quality muscle.
Why do bodybuilders do 5-day splits?
Bodybuilders do 5-day splits as it allows them to focus on muscle groups more intensely with each session.
By dedicating days to muscle groups, they can spend more time training those muscles and increasing the volume of training.
Studies have identified this as an effective way to promote muscle hypertrophy.
What are the signs of overtraining?
Signs of overtraining are lack of energy, low motivation, poor performance, lack of interest, and muscle soreness.
Is a 30-minute workout 5 days a week enough?
Yes, a 30-minute workout five days per week is sufficient to build muscle.
If you are training as frequently as five days per week, you will be already targeting more muscle than with a smaller split routine.
Also, if you are training for 30 minutes with smaller rest, you will likely be training harder than if you were working out for 50 minutes with longer rests.
Is working out 1 hour 5 days a week enough?
Yes, one hour five days a week is enough, and in some cases, may be too long.
If you are training for the entire hour, without the disruption that means you are performing a lot of exercises.
This is fine if you enjoy your session, but if you feel that it is too long, consider reducing the session to 40 minutes.
Also, if you are training for an hour, but are distracted for 30 minutes of that workout, then consider reducing rest times and increasing intensity.
This will yield greater results and reduce training time.
What split do pro bodybuilders use?
Pro bodybuilders’ splits are different depending on the athlete. However, five days is a common split as it allows them to hit all major muscle groups and program two rest days per week.
What is better: a 3-day split or 5-day split?
This depends on personal preference and your training goals. A 3-day split will reduce the number of total exercises, but allow for greater recovery.
Five days increases the number of exercises with fewer rest days.
Whichever helps you reach your goals and maintain a routine is the best split for you.
How should I split my workouts 5 days a week?
Your 5-day workout split should be split into larger movements earlier in the week followed by smaller movements later in the week.
If you are performing a bro split, chest, back, and legs at the beginning of the week is a great way to start.
Or, if you are performing based on movements, push and pull movements should be completed on the first two days.
This will help you get through the bigger days fresh from your days off.
How long should a workout split be?
Your workout split should range anywhere from 30-50 minutes depending on the exercises and prescribed rest times.
However, if you are serious about your training, implement rest times between 30-60 seconds.
With this in mind, perform sessions no longer than 50 minutes.
