A 5 day workout split for muscle gain typically combines push, pull, legs, upper, and lower sessions across the week, so most muscle groups train twice while keeping each session focused on 2-3 areas. Below is a full week with sets, reps, and the weekly volume targets that drive hypertrophy.
This is the muscle-gain version of a 5 day workout split. If your priority is losing fat rather than building muscle, see the section on the 5 day split for fat loss below.
The 5 Day Hybrid Split
| Day | Focus | Muscles trained |
|---|---|---|
| 1 | Push | Chest, shoulders, triceps |
| 2 | Pull | Back, rear delts, biceps |
| 3 | Legs | Quads, hamstrings, glutes, calves |
| 4 | Upper | Chest, back, shoulders, arms |
| 5 | Lower | Quads, hamstrings, glutes, calves |
| 6-7 | Rest | Full recovery |
This layout gives legs two dedicated sessions (day 3 and day 5), push muscles two sessions (day 1 and part of day 4), and pull muscles two sessions (day 2 and part of day 4), which is why it outperforms a straight 5-day bro split for muscle gain.
Full Week Breakdown
Day 1: Push
| Exercise | Sets | Reps |
|---|---|---|
| Barbell bench press | 4 | 6-10 |
| Overhead press | 3 | 8-10 |
| Incline dumbbell press | 3 | 10-12 |
| Lateral raise | 3 | 12-15 |
| Triceps pushdown | 3 | 10-12 |
Day 2: Pull
| Exercise | Sets | Reps |
|---|---|---|
| Barbell row or deadlift | 4 | 6-10 |
| Lat pulldown or pull-up | 3 | 8-10 |
| Seated cable row | 3 | 10-12 |
| Rear delt fly | 3 | 12-15 |
| Barbell curl | 3 | 10-12 |
Day 3: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Barbell squat | 4 | 6-10 |
| Romanian deadlift | 3 | 8-10 |
| Leg press | 3 | 10-12 |
| Leg curl | 3 | 12-15 |
| Standing calf raise | 4 | 12-15 |
Day 4: Upper (Volume Day)
| Exercise | Sets | Reps |
|---|---|---|
| Incline barbell press | 3 | 8-10 |
| Chest-supported row | 3 | 10-12 |
| Dumbbell shoulder press | 3 | 10-12 |
| Cable fly | 2 | 12-15 |
| Hammer curl | 2 | 10-12 |
| Overhead triceps extension | 2 | 10-12 |
Day 5: Lower (Volume Day)
| Exercise | Sets | Reps |
|---|---|---|
| Front squat or hack squat | 3 | 8-10 |
| Walking lunge | 3 | 10-12 per leg |
| Leg extension | 3 | 12-15 |
| Seated leg curl | 3 | 12-15 |
| Seated calf raise | 4 | 15-20 |
Weekly Volume Targets
| Muscle group | Sets per week (across both sessions) |
|---|---|
| Chest | 12-16 |
| Back | 14-18 |
| Shoulders | 10-14 |
| Quads / Hamstrings | 14-20 |
| Arms | 8-12 |
These ranges align with the general guidance in how many sets per muscle group per week; adjust toward the lower end if recovery feels compromised, or the higher end if you’re recovering well and want faster gains.
Training volume only builds muscle if it’s backed by enough food. Use the TDEE calculator to find your maintenance calories and set a bulking surplus, and the protein calculator to set a daily protein target that supports the growth this volume is meant to trigger.
5 Day Split for Fat Loss
The hybrid layout above is built for muscle gain: moderate reps, longer rest, and a focus on progressive overload. Fat loss on a 5 day split works differently: shorter rest periods, more supersets, and a higher-rep range to increase weekly calorie burn without adding as much training volume per muscle group. If fat loss is your main goal, our 5 day workout split for weight loss guide covers the exact layout, rep ranges, and conditioning work for that version.
How This Compares to Other Splits
If you’re deciding between this 5-day layout and other split styles, our workout splits explained guide breaks down how 3, 4, 5, and 6-day options compare on frequency and recovery demands.
Let the Plan Handle Your Progression
Balancing push, pull, and leg volume across five sessions a week is easier when the plan tracks your progress for you. Your PT’s AI plan generator builds a 5-day hypertrophy split around your schedule and automatically increases load as you get stronger. Advanced lifters can compare this schedule with the 5 day upper/lower specialization program.
References
Frequently Asked Questions
- What is the best 5 day workout split for muscle gain?
- A push/pull/legs/upper/lower hybrid split is the most effective 5-day layout for hypertrophy. It gives push, pull, and lower body muscles two training sessions each week (once through PPL, once through upper/lower), which hits the training frequency research links to faster muscle growth.
- How many sets per muscle group should a 5 day split include?
- 14-20 sets per muscle group per week is the effective range for most intermediate lifters chasing muscle gain. A 5-day push/pull/legs/upper/lower hybrid naturally lands in this range because most muscle groups get trained across two sessions instead of one.
- Is a 5 day split better than a 4 or 6 day split for building muscle?
- It's a middle ground: more weekly training frequency than a 4-day split without demanding six days in the gym. For most people balancing training with work and life, 5 days hits close to the frequency benefits of a 6-day PPL split with one less required session.
- Do I need a rest day in the middle of a 5 day split?
- It's optional but effective. Splitting the week as training days 1-3, a rest day, then days 4-5 helps manage fatigue heading into the second half of the week, though many lifters simply run 5 days on and 2 days off at the weekend instead.
- Can beginners use a 5 day muscle-building split?
- It's usually better suited to intermediate lifters. Beginners typically haven't built the recovery capacity or exercise technique needed to benefit from 5 days of dedicated training and often see equal results from a 3-4 day full-body or upper/lower routine.