5-day split
5 day workout split
A 5-day split should not be five unrelated workouts. This layout anchors strength early in the week, then uses push, pull, and legs volume to build muscle.
It works when the volume days support the strength days instead of competing with them.
Best fit
Lifters who can train five days and want more volume without a full six-day PPL.
Beginners or anyone missing sessions every week.
Use two strength anchors and three hypertrophy days.
Keep the fifth day productive, not just extra.
Do not add failure work everywhere.
Use the log to trim volume before recovery collapses.
Weekly schedule
Put the hard sessions where recovery can support them.
- Monday: Upper Strength
- Tuesday: Lower Strength
- Wednesday: Rest
- Thursday: Push Volume
- Friday: Pull Volume
- Saturday: Legs Volume
Program table
Exact sets, reps, rest, and intent.
Every exercise links to its RepStack form guide. Keep the movement names consistent in your log so your history, PRs, and next-session targets stay usable.
Upper Strength
Bench, row, overhead press
| Exercise | Sets | Reps | Rest | Coaching note |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 4-6 | 3 min | Main upper strength slot. |
| Bent Over Barbell Row | 4 | 5-8 | 2-3 min | Treat rows like a primary lift. |
| Standing Military Press | 3 | 5-8 | 2 min | Leave one rep in reserve. |
| Pullups | 3 | 6-10 | 2 min | Use assistance or load to stay in range. |
| Triceps Pushdown | 2 | 10-15 | 60 sec | Pressing support without more heavy bench. |
Lower Strength
Squat and hinge
| Exercise | Sets | Reps | Rest | Coaching note |
|---|---|---|---|---|
| Barbell Full Squat | 4 | 4-6 | 3 min | Heavy squat practice. |
| Barbell Deadlift | 3 | 3-5 | 3 min | Keep deadlift volume controlled. |
| Leg Press | 3 | 8-12 | 2 min | Quad volume after the skill lifts. |
| Lying Leg Curl | 3 | 10-15 | 60 sec | Direct hamstring work. |
Push Volume
Chest, shoulders, triceps volume
| Exercise | Sets | Reps | Rest | Coaching note |
|---|---|---|---|---|
| Incline Dumbbell Press | 3 | 8-12 | 90 sec | Upper chest volume. |
| Standing Military Press | 3 | 6-10 | 2 min | Second press. |
| Side Lateral Raise | 3 | 12-20 | 60 sec | Shoulder volume. |
| Triceps Pushdown | 3 | 10-15 | 60 sec | Triceps finish. |
Pull Volume
Back, rear delts, biceps volume
| Exercise | Sets | Reps | Rest | Coaching note |
|---|---|---|---|---|
| Wide-Grip Lat Pulldown | 3 | 8-12 | 90 sec | Vertical pull. |
| Seated Cable Row | 3 | 8-12 | 90 sec | Horizontal volume. |
| Cable Rear Delt Fly | 3 | 12-20 | 60 sec | Rear delts. |
| Barbell Curl | 3 | 8-12 | 60 sec | Biceps. |
Legs Volume
Lower-body volume
| Exercise | Sets | Reps | Rest | Coaching note |
|---|---|---|---|---|
| Leg Press | 3 | 10-15 | 90 sec | Quad volume. |
| Lying Leg Curl | 3 | 10-15 | 60 sec | Hamstrings. |
| Standing Calf Raise | 4 | 8-15 | 60 sec | Calves. |
Progression
The plan is only useful if next week is measurable.
Progression rule
Strength anchors should move slowly and cleanly. Volume days should accumulate quality hard sets without stealing recovery from next week.
Use double progression unless a lift specifies otherwise: add reps inside the range first, then add load after every working set reaches the top. If a lift misses the floor twice, reduce load or volume instead of forcing the same target again.
- Compounds: add load only after all sets hit the top of the range.
- Dumbbells and isolations: use wider rep ranges because jumps are larger.
- Log the same exercise name every week so progress stays readable.
Swap logic
If the fifth day starts getting skipped, switch to Upper Lower instead of pretending a 5-day split is still being run.
Do not swap movements just because a session feels boring. Swap when equipment, pain-free range, skill, or recovery blocks the programmed job.
What to do after 8-12 weeks
If the program works, keep the structure and rotate only weak-point accessories.
If strength, reps, and attendance are all moving, repeat the block with small adjustments. If only one lift is stuck, fix that lift. If everything is stuck, change recovery, volume, or program structure.
Read next
Keep the program connected.
Sources
The evidence layer.
FAQ
Fast answers
Who should run 5 day workout split?
Lifters who can train five days and want more volume without a full six-day PPL.
Can I change exercises?
Yes, but preserve the pattern. Swap a horizontal press for another horizontal press, a squat pattern for another squat pattern, and keep the log name consistent.
How should I track this in RepStack?
Create the program as saved days, log every working set, and let the repeated history drive next-session targets.
RepStack for iPhone
Run this program inside RepStack
Import the split, log your sets, and let RepStack turn the history into next-session targets.