The Best 5-Day Workout Splits for Muscle Growth and Strength

Training five days per week gives you enough flexibility to build muscle and strength without needing extremely long workouts.

But the split itself is not what builds muscle.

A good program needs to:

• Train each major muscle group with enough weekly volume

• Distribute that volume across the week

• Include challenging sets performed close to failure

• Allow enough recovery between sessions

• Include a clear method of progression

Below are four effective ways to organize a five-day training week.

How Much Training Volume Do You Need?

Research consistently shows that weekly training volume is an important factor for muscle growth.

For experienced lifters, roughly 10–20 challenging sets per muscle group per week is a reasonable general range.

That does not mean everyone needs 20 sets.

Some people may progress well with 10–12 sets. Others may benefit from 14–18 or more, particularly for muscles they want to prioritize.

For the sample programs below, approximately 14 direct sets per major muscle group per week is used as a starting point.

Your ideal volume depends on:

• Training experience

• Exercise selection

• How close you train to failure

• Sleep and nutrition

• Stress

• Recovery

• The muscle being trained

More training is only useful when you can recover from it.

How Often Should You Train Each Muscle?

Training frequency matters primarily because it helps distribute your weekly volume.

For example, instead of performing 14 chest sets in one workout, you may perform seven sets on Monday and seven later in the week.

When weekly volume is matched, higher training frequencies do not appear to dramatically increase muscle growth on their own.

However, training a muscle at least twice per week is often practical because it can:

• Improve workout quality

• Reduce excessively long sessions

• Make higher weekly volumes easier to tolerate

• Give you more opportunities to practice your main lifts

Frequency is therefore best viewed as a way to organize your training rather than a muscle-building stimulus by itself.

How Hard Should You Train?

Most working sets should be performed relatively close to muscular failure.

A useful guideline is approximately 1–3 reps in reserve (RIR).

For example:

3 RIR: You could have completed approximately three more good repetitions.

2 RIR: You could have completed approximately two more.

1 RIR: You probably had one more repetition available.

0 RIR: You reached muscular failure.

You do not need to train every set to failure.

For heavy compound exercises such as squats, presses, rows, and Romanian deadlifts, stopping around 2–3 RIR often provides a good balance between stimulus and fatigue.

Isolation and machine exercises can generally be taken closer to failure with less overall fatigue.

How Long Should You Rest?

For most compound exercises:

Rest 2–3 minutes between sets.

For isolation exercises:

Rest approximately 60–120 seconds.

If you are using supersets, especially for opposing muscle groups such as chest and back or biceps and triceps, complete both exercises and then rest before repeating the pairing.

Do not shorten your rest periods simply to make the workout harder. Rest long enough to maintain good performance.

How to Progress

A simple method is double progression.

For example:

Incline Dumbbell Press - 3 sets of 6–10 reps

You may progress like this:

Week 1: 80 × 8, 8, 7
Week 2: 80 × 9, 8, 8
Week 3: 80 × 10, 10, 9
Week 4: 80 × 10, 10, 10

Once you can perform the top of the rep range with the appropriate RIR, increase the weight and begin progressing through the range again.

The goal is to gradually perform:

• More repetitions

• More weight

• Better-quality repetitions

• Or the same work with improved control

over time.

Option 1: Push, Pull, Legs, Upper, Lower

This is one of the simplest ways to build a five-day program.

A typical week could look like:

Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Rest
Friday: Upper
Saturday: Lower
Sunday: Rest

Day 1: Push

Exercise Sets × Reps

1. Incline Smith Machine Press4 × 6–10

2. Flat Dumbbell Press3 × 8–12

3. Seated Dumbbell Shoulder Press 4 × 6–10

4. Cable Lateral Raise 3 × 12–20

5. Overhead Cable Triceps Extension 4 × 10–15

6. Rope Pressdown 3 × 10–15

7. Rope Crunch 3×10-15

Day 2: Pull

Exercise Sets × Reps

1. Neutral-Grip Lat Pulldown 4 × 8–12

2. Chest-Supported Row 3 × 8–12

3. Dumbbell Shrug 3×8-12

4. Cable Rear Delt Fly 3×8-12

5. EZ-Bar Preacher Curl 3 × 8–12

6. Incline Dumbbell Curl 2 × 10–15

7. GHD Sit up 3×10-15

Day 3: Legs

Exercise Sets × Reps

1. High-Bar Squat 4 × 6–10

2. Leg Press 3 × 10–15

3. Romanian Deadlift 4 × 6–10

4. Seated Leg Curl 3 × 10–15

5. Machine Adductors 3 ×10-15

6. Cable Crunch 3 × 10–15

Day 4: Upper

Exercise Sets × Reps

1. Machine Chest Press 4 × 8–12

2. Seated Cable Row 4 × 8–12

3. Cable Fly 3 × 10–15

4. Straight-Arm Pulldown 3 × 10–15

5. Machine Shoulder Press 4 × 8–12

6. Rear-Delt Cable Fly 3 × 12–20

7. Cable Curl 2 × 10–15

   1. Superset Overhead Cable Extension 2 × 10–15

8. Hammer Curl 2 × 10–15

   1. Superset Rope Pressdown 2 × 10–15

Chest and back exercises can be paired together as supersets, as can biceps and triceps.

Day 5: Lower

Exercise Sets × Reps

1. Front Squat or Hack Squat 4 × 6–10

2. Leg Extension 3 × 12–15

3. 45-Degree Back Extension or Hip Hinge 4 × 8–12

4. Lying Leg Curl 3 × 10–15

5. Machine Hip Abductor 2×10-15

6. Ab-Wheel Rollout 3 × 8–15

Who This Split Is Good For

This option works well if you enjoy a traditional push-pull-legs structure.

The main downside is that the upper-body workout can become fairly long because it has to provide a second weekly exposure for several muscle groups.

Option 2: Chest + Biceps, Back + Triceps, Legs, Upper, Lower

This is a variation of the previous split.

Instead of training biceps after back and triceps after chest, you switch them.

That allows you to train your arms when they are relatively fresh.

A typical week:

Monday: Chest, Biceps, Delts
Tuesday: Back, Triceps
Wednesday: Legs
Thursday: Rest
Friday: Upper
Saturday: Lower
Sunday: Rest

Day 1: Chest, Biceps and Delts

Exercise Sets × Reps

1. Incline Barbell Press4 × 6–10

2. Machine Chest Press3 × 8–12

3. Cable Curl4 × 10–15

4. Preacher Curl3 × 8–12

5. Machine Shoulder Press3 × 8–12

6. Cable Lateral Raise3 × 12–20

7. Weighted Straight Leg Sit up 3×10-15

Day 2: Back and Triceps

Exercise Sets × Reps

1. Pull-Up or Assisted Pull-Up 4 × 6–10

2. One-Arm Cable Row3 × 8–12

3. Overhead Cable Triceps Extension 4 × 10–15

4. V-Bar Pressdown3 × 10–15

Day 3: Legs

ExerciseSets × Reps

1. Hack Squat 4 × 8–12

2. Bulgarian Split Squat 3 × 8–12

3. Romanian Deadlift 4 × 6–10

4. Seated Leg Curl 3 × 10–15

5. Hip Adductor machine 3×10-15

6. Cable Crunch 3 × 10–15

Day 4: Upper

Exercise Sets × Reps

1. Flat Dumbbell Press 4 × 8–12

2. Chest-Supported Row 4 × 8–12

3. Low-to-High Cable Fly 3 × 10–15

4. Neutral-Grip Pulldown 3 × 10–15

5. Dumbbell Lateral Raise 3 × 12–20

6. Rear-Delt Machine Fly 3 × 12–20

7. Incline Dumbbell Curl 2 × 10–15

   1. Superset Lying Triceps Extension 2 × 10–15

8. Hammer Curl 2 × 10–15

   1. Superset Rope Pressdown 2 × 10–15

Day 5: Lower

Exercise Sets × Reps

1. Leg Press 4 × 10–15

2. Leg Extension 3 × 12–15

3. 45-Degree Back Extension 4 × 8–12

4. Lying Leg Curl 3 × 10–15

5. Machine Abductor 2 × 10-15

6. Ab-Wheel Rollout 3 × 8–15

Who This Split Is Good For

This split makes sense if arm development is a priority.

Training biceps separately from back and triceps separately from pressing means they are less fatigued when you perform your direct arm work.

Option 3: Upper, Lower, Upper, Lower, Upper

This is one of the easiest five-day splits for distributing upper-body volume.

A typical week:

Monday: Upper A
Tuesday: Lower A
Wednesday: Rest
Thursday: Upper B
Friday: Lower B
Saturday: Upper C
Sunday: Rest

Instead of fitting all your upper-body volume into two sessions, you distribute it across three.

Day 1: Upper A

Exercise Sets × Reps

1. Incline Dumbbell Press 3 × 6–10

2. Chest-Supported Row 3 × 8–12

3. Seated Dumbbell Shoulder Press 3 × 8–12

4. Dumbbell Lateral Raises 2 × 10-15

5. EZ-Bar Curl 2 × 8–12

6. Overhead Cable Triceps Extension 2 × 10–15

Day 2: Lower A

ExerciseSets × Reps

1. High-Bar Squat 4 × 6–10

2. Leg Press 3 × 10–15

3. Romanian Deadlift 4 × 6–10

4. Seated Leg Curl 3 × 10–15

5. Machine Adductor 2 × 10-15

6. Cable Crunch 3 × 10–15

Day 3: Upper B

Exercise Sets × Reps

1. Machine Chest Press 3 × 8–12

2. Neutral-Grip Lat Pulldown 3 × 8–12

3. Cable Lateral Raise 3 × 8-12

4. Cable Seated Row 3 × 8-12

5. Incline Dumbbell Curl 2 × 10–15

6. Rope Pressdown 2 × 10–15

Day 4: Lower B

Exercise Sets × Reps

1. Front Squat or Hack Squat 4 × 6–10

2. Leg Extension 3 × 12–15

3. 45-Degree Back Extension 4 × 8–12

4. Lying Leg Curl 3 × 10–15

5. Machine Abductor 2 × 10-15

6. Ab-Wheel Rollout 3 × 8–15

Day 5: Upper C

ExerciseSets × Reps

1. Barbell Incline Press 3 × 8-12

2. One-Arm Cable Row 3 × 8–12

3. Rear-Delt Machine Fly 3 × 8-12

4. Close Grip Lat pulldown 3 × 8-12

5. Cable Preacher Curl 2 × 10–15

6. Single-Arm Cable Pressdown 2 × 10–15

Who This Split Is Good For

This setup works particularly well for people who want shorter, more evenly distributed workouts.

The upper body is trained three times instead of twice, but weekly volume remains controlled.

That makes it easier to maintain high-quality sets without turning one upper-body session into a two-hour workout.

Option 4: Chest + Back, Shoulders + Arms, Legs, Upper, Lower

This is a more bodybuilding-oriented split.

A typical week:

Monday: Chest and Back
Tuesday: Shoulders and Arms
Wednesday: Legs
Thursday: Rest
Friday: Upper
Saturday: Lower
Sunday: Rest

Day 1: Chest and Back

Exercise Sets × Reps

1. Incline Dumbbell Press 4 × 6–10

2. Chest-Supported Row 4 × 6–10

3. Machine Chest Press 3 × 8–12

4. Neutral-Grip Pulldown 3 × 8–12

5. Cable low-to-high fly 2 × 10-15

6. Cable rear delt fly 2 × 10-15

7. Plank 3× 45-60 seconds

Chest and back movements can be alternated as supersets.

Day 2: Shoulders and Arms

Exercise Sets × Reps

1. Seated Dumbbell Shoulder Press 4 × 6–10

2. Cable Lateral Raise 3 × 12–20

3. Cable Curl 4 × 10–15

4. Incline Dumbbell Curl 3 × 10–15

5. Overhead Cable Triceps Extension 4 × 10–15

6. Rope Pressdown 3 × 10–15

7. Russian Twists 2 × 10-20/side

Day 3: Legs

Exercise Sets × Reps

1. High-Bar Squat 4 × 6–10

2. Leg Press 3 × 10–15

3. Romanian Deadlift 4 × 6–10

4. Seated Leg Curl 3 × 10–15

5. Machine Adductor 2 × 10-15

6. Cable Crunch 3 × 10–15

Day 4: Upper

Exercise Sets × Reps

1. Machine Chest Press 4 × 8–12

2. Cable Row 4 × 8–12

3. Cable Fly 3 × 10–15

4. Straight-Arm Pulldown 3 × 10–15

5. Machine Shoulder Press 4 × 8–12

6. Rear-Delt Cable Fly 3 × 12–20

7. Preacher Curl 2 × 8–12

   1. Lying Triceps Extension 2 × 8–12

8. Hammer Curl 2 × 10–15

   1. Pressdown 2 × 10–15

Day 5: Lower

ExerciseSets × Reps

1. Hack Squat 4 × 8–12

2. Leg Extension 3 × 12–15

3. 45-Degree Back Extension 4 × 10–15

4. Lying Leg Curl 3 × 10–15

5. Machine Abductor 2 × 10-15

6. Ab-Wheel Rollout 3 × 8–15

Who This Split Is Good For

This option works well for lifters who enjoy bodybuilding-style training and want a dedicated shoulders-and-arms session.

Chest and back also pair well because alternating opposing muscle groups can make the workout more time-efficient.

Which 5-Day Split Should You Choose?

There is no single five-day split that is physiologically superior for everyone.

Choose the structure that makes it easiest for you to perform enough high-quality training while recovering between sessions.

Choose Push/Pull/Legs/Upper/Lower if:

You enjoy traditional push-pull-legs training but want to train each muscle more than once per week.

Choose Chest + Biceps / Back + Triceps if:

You want to train your arms while they are fresh.

Choose Upper/Lower/Upper/Lower/Upper if:

You want the most even distribution of training volume and manageable workout lengths.

Choose Chest + Back / Shoulders + Arms if:

You prefer a bodybuilding-style split and want additional emphasis on your shoulders and arms.

The specific split matters less than what you do within it.

How to Adjust Your Training Volume

Do not automatically increase your volume because more sets sound better.

Start with a manageable amount of training and monitor your progress.

Consider adding volume when:

• Your performance is improving

• You are recovering easily between sessions

• Soreness is manageable

• Your joints feel good

• A specific muscle is not progressing despite consistent training

Add approximately two weekly sets at a time to the muscle you want to prioritize.

Consider reducing volume when:

• Performance consistently declines

• Soreness lasts several days

• Joint discomfort increases

• Motivation to train drops

• Your workouts become excessively long

• You are unable to recover between sessions

Fourteen good sets are more useful than twenty poor-quality sets.

What About Strength?

These programs are primarily designed around hypertrophy, but they can also improve strength.

If maximal strength is a major goal, place your most important compound lifts early in the workout and use lower repetition ranges for those exercises.

For example:

Squat: 3–5 sets of 3–6 reps
Bench Press: 3–5 sets of 3–6 reps
Deadlift: 2–4 sets of 3–6 reps

You can then perform the rest of your training in moderate and higher repetition ranges.

Strength is specific.

If you want to become better at squatting, benching, or deadlifting, those movements or close variations of them should appear regularly in your program.

For hypertrophy, you have much more flexibility with exercise selection.

The Bottom Line

A five-day workout split can be an effective way to build muscle and strength.

The most important factors are not whether you call your program push-pull-legs or upper-lower.

Focus on the fundamentals:

1. Perform enough weekly volume to stimulate growth.

2. Train each muscle multiple times per week when it helps distribute that volume.

3. Take most working sets within roughly 1–3 reps of failure.

4. Use exercises you can perform consistently and progressively.

5. Add repetitions or load over time.

6. Adjust your training volume based on performance and recovery.

Choose a split you can follow consistently for at least 6–8 weeks before deciding whether it works.

A well-designed program should make progression easier to track not make training more complicated.