5 Day Workout Split For Muscle Gain
The best 5 day workout split for most lifters is upper, lower, rest, push, pull, legs, rest. It trains most muscles twice a week and leaves two full rest days.
This guide gives you the exact exercises, sets, and reps. It also covers how to adjust the plan and who should skip it.
A good 5 day split hits each major muscle about twice a week. Total weekly sets matter more than the exact layout. The World Health Organization advises muscle-strengthening on at least two days a week, so five days is plenty.
The Weekly Layout
Train on Monday (upper), Tuesday (lower), Thursday (push), Friday (pull), and Saturday (legs). Wednesday and Sunday are rest days.
Shift the days to fit your schedule. Keep the two leg days apart, and avoid hard sessions for the same muscle on back-to-back days.
Full Plan: Exercises, Sets, and Reps
Pick a weight that leaves one to three reps in reserve on most sets. Rest 60 to 180 seconds between sets, longer after heavy lifts.
| Day | Exercise | Sets x reps |
|---|---|---|
| Monday (Upper) | Barbell bench press | 3 x 6-8 |
| Monday (Upper) | Chest-supported row | 3 x 8-10 |
| Monday (Upper) | Overhead press | 3 x 8-10 |
| Monday (Upper) | Lat pulldown | 3 x 8-12 |
| Monday (Upper) | Biceps curl | 2 x 10-12 |
| Monday (Upper) | Triceps pushdown | 2 x 10-12 |
| Tuesday (Lower) | Back squat | 3 x 6-8 |
| Tuesday (Lower) | Romanian deadlift | 3 x 8-10 |
| Tuesday (Lower) | Leg curl | 3 x 10-12 |
| Tuesday (Lower) | Standing calf raise | 3 x 10-15 |
| Thursday (Push) | Incline dumbbell press | 3 x 8-10 |
| Thursday (Push) | Dip or machine chest press | 3 x 8-12 |
| Thursday (Push) | Lateral raise | 4 x 12-15 |
| Thursday (Push) | Overhead triceps extension | 3 x 10-12 |
| Friday (Pull) | Pull-up or assisted pull-up | 3 x 6-10 |
| Friday (Pull) | Cable or barbell row | 3 x 8-10 |
| Friday (Pull) | Rear delt fly | 3 x 12-15 |
| Friday (Pull) | Hammer curl | 3 x 10-12 |
| Saturday (Legs) | Leg press | 3 x 10-12 |
| Saturday (Legs) | Bulgarian split squat | 3 x 8-10 |
| Saturday (Legs) | Seated leg curl | 3 x 10-12 |
| Saturday (Legs) | Seated calf raise | 3 x 12-15 |
Each session has four to six exercises and takes roughly 45 to 70 minutes. Most large muscles get about 9 to 12 hard sets a week, while calves and arms get fewer. That is a solid starting point.
Why Hitting Each Muscle Twice a Week Helps
A 2016 meta-analysis linked training a muscle twice weekly to more growth than once weekly. A 2019 review found frequency matters less when total weekly sets are equal.
So twice a week is a practical way to spread your sets, not a magic rule. Splitting sets across two sessions also keeps each workout shorter and fresher.
How Many Sets Per Muscle Per Week?
A 2017 meta-analysis found gains rose with weekly sets, with 10 or more linked to the biggest gains. In an 8-week trial of 34 trained men, more sets per exercise built more muscle but not more strength.
Start near 10 sets per muscle and watch your recovery. Add one or two sets only when progress stalls. If soreness lingers or your lifts drop, you are doing too much.
How to Progress Each Week
Use double progression. Pick a rep range, such as 8 to 10. Stay at one weight until you hit the top of the range on every set. Then add a little weight and start again at the bottom. The ACSM suggests raising the load 2 to 10 percent once you beat your target by one or two reps.
Track every session in a notebook or app so you can see progress. Avoid training every set to failure. Stopping one to three reps short keeps you fresher across five days.
Food and Sleep for This Plan
Muscle gain needs a small calorie surplus, and fat loss needs a small deficit. Find your starting point with our Maintenance Calories Calculator.
Protein matters too. A meta-analysis of 49 studies found muscle gains levelled off near 1.6 grams of protein per kilogram daily. The CDC reports that experts recommend at least seven hours of sleep for adults. Recovery is where muscle growth happens.
Other 5 Day Splits You Can Try
The Classic Bro Split
The classic bro split gives each muscle its own day, from chest to arms. It can work, since a 2019 review found total weekly sets matter more than frequency. Each muscle gets only one hard session, so sessions carry more sets and can feel long.
Train Monday through Friday and rest on the weekend. Move a rest day to midweek if you recover better that way.
| Day | Exercise | Sets x reps |
|---|---|---|
| Monday (Chest) | Barbell bench press | 4 x 6-8 |
| Monday (Chest) | Incline dumbbell press | 3 x 8-10 |
| Monday (Chest) | Cable fly | 3 x 12-15 |
| Tuesday (Back) | Pull-up or lat pulldown | 4 x 6-10 |
| Tuesday (Back) | Barbell row | 3 x 8-10 |
| Tuesday (Back) | Seated cable row | 3 x 10-12 |
| Wednesday (Legs) | Back squat | 4 x 6-8 |
| Wednesday (Legs) | Romanian deadlift | 3 x 8-10 |
| Wednesday (Legs) | Leg press | 3 x 10-12 |
| Wednesday (Legs) | Leg curl | 3 x 10-12 |
| Wednesday (Legs) | Standing calf raise | 4 x 10-15 |
| Thursday (Shoulders) | Overhead press | 4 x 6-8 |
| Thursday (Shoulders) | Lateral raise | 4 x 12-15 |
| Thursday (Shoulders) | Rear delt fly | 3 x 12-15 |
| Friday (Arms) | Barbell curl | 3 x 8-10 |
| Friday (Arms) | Close-grip bench press | 3 x 8-10 |
| Friday (Arms) | Cable triceps pushdown | 3 x 10-12 |
| Friday (Arms) | Incline dumbbell curl | 3 x 10-12 |
Large muscles get about 9 to 13 hard sets a week here. Chest and back days also work your shoulders and arms indirectly. Keep arm day short if you feel run down.
Another option is upper, lower, upper, lower, then a fifth day for weak points. This hits major muscles twice and adds extra work where you need it.
Who Should Skip a 5 Day Split
The ACSM suggests 2 to 3 full-body days a week for beginners and 4 to 5 days for advanced lifters. That gives beginners more room to learn form and recover.
Five days suits people who can train that often without stress. If sleep is poor, stress is high, or an injury needs rest, choose fewer days.
Common Mistakes
Chasing heavier weight before your form is ready is the fastest way to get hurt. Copying someone else’s exercises without adjusting for injuries is another trap.
Many people also quit after two or three weeks, before progress shows. Muscle gain is slow, so give a plan at least eight to twelve weeks. Skipping rest days and training every set to failure also lead to burnout.
Reference
- Schoenfeld BJ, Ogborn D, Krieger JW. “Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis.” Sports Medicine, 2016;46(11):1689-1697. PubMed
- Grgic J, Schoenfeld BJ. “Resistance training frequency and skeletal muscle hypertrophy: a review of available evidence.” Journal of Science and Medicine in Sport, 2019;22(3):361-370. PubMed
- Schoenfeld BJ, Ogborn D, Krieger JW. “Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis.” Journal of Sports Sciences, 2017;35(11):1073-1082.
- Schoenfeld BJ, et al. “Resistance training volume enhances muscle hypertrophy but not strength in trained men.” Medicine & Science in Sports & Exercise, 2019;51(1):94-103. PMC
- Morton RW, et al. “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.” British Journal of Sports Medicine, 2018;52(6):376-384. PubMed
- Kraemer WJ, et al. “American College of Sports Medicine position stand: progression models in resistance training for healthy adults.” Medicine & Science in Sports & Exercise, 2009;41(3):687-708. Full text
- Bull FC, et al. “World Health Organization 2020 guidelines on physical activity and sedentary behaviour.” British Journal of Sports Medicine, 2020;54:1451-1462. DOI
- Centers for Disease Control and Prevention. 1 in 3 adults don’t get enough sleep. 2016.
Disclaimer: This article is for general information only and is not medical advice. Please consult a doctor or certified trainer before starting a new exercise program.
Frequently Asked Questions
Usually not. The ACSM suggests 2 to 3 full-body days a week for beginners. Move up to five days once your form is solid and recovery feels easy.
Yes, as long as you can recover from it. Lifting helps you hold on to muscle while you eat in a deficit. Pair it with enough protein and sleep.
Twice a week is a practical target, not a strict rule. Total weekly sets matter more. Training a muscle twice simply spreads those sets across the week.
Most sessions in this plan run about 45 to 70 minutes. Your rest times and the number of exercises will move that up or down.
Rest after your first two sessions and again on the last day, as shown above. Any pattern works as long as heavy sessions for the same muscle are not back to back.
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