This article provides three examples of 5-day workout splits to maximize muscle growth. Pick the one you like best and get to work.
The right training split can make all of the difference in the world. I’m sure you’ve felt it. It’s not that any split is magically better than another. Let’s face it. Volume and intensity matter more. But the perfect split puts everything in order. It sets the tone for the week.
The question is, what are the best training splits to build muscle? You have a lot of five-day options. In the most basic sense, a training split is nothing more than an organized weekly plan. That said, three stand out. My favorites are the bro split, powerbuilding split, and modified PPL split.
The Best 5-Day Workout Splits
Before we discuss the training splits, I assume you are set on training five days a week. As discussed later in the article, five days a week is an excellent choice, but other options exist. For example, training four days a week is highly effective, too.
Building muscle comes down to the volume and intensity of the work you do. In terms of volume, ten working sets per week per muscle group is a great starting point [1]. Might you need more? Yes, of course, but start with ten weekly sets and go from there. Keep in mind that few people need more than 20 weekly sets per muscle group to see progress. Regarding intensity, push your sets hard and close to failure. If you need more than 20 sets per muscle group, you may need to push the sets harder.
What’s the point? Going to the gym five days a week is not necessarily better than four days. It’s only better when your training quality (volume and intensity) improves. Depending on my goals and training phase, I switch between four- and five-day splits (sometimes even six). Training splits and frequency are fluid, not concrete prescriptions.
Bro Split
I have a confession. I was wrong about bro splits, but so was most of the evidence-based community.
Bro splits have come full circle. When I first got into training, if you wanted to build muscle, you followed a body part split, training each muscle group once a week. There wasn’t much debate about it. It’s how all of the bodybuilders trained.
However, a few years later, a shift happened where people “in the know” started prioritizing a higher frequency approach, training each muscle two or three times weekly. Things moved so far in a frequency direction that if you followed a bro split, you were considered an idiot. I never went that far, but I definitely thought higher-frequency programs were superior to body part splits.
Evidence suggests that the number of times you train a muscle per week is not a significant driver of hypertrophy [2]. If volume is equated, it doesn’t matter if you follow a bro split or a higher-frequency approach; the outcome will likely be the same. It comes down to how you like to train. With that said, at high volumes (20+ sets), a higher frequency approach allows you to get in more quality work.
Monday: Back and Calves
- Barbell Row: 5 sets x 8 reps
- Neutral Grip Lat Pulldown: 3 sets x 8-10 reps
- Dumbbell or Machine Chest Supported Row: 3 sets x 8-10 reps
- Overhand Grip Lat Pulldown: 3 sets x 10-12 reps
- Standing Machine or Dumbbell Calf Raise: 4 sets x 12-15 reps
- Seated Calf Raise: Myo Reps – 1 set x 20 reps followed by 4 sets x 5 reps
Tuesday: Chest and Abs
- Bench Press: 5 sets x 8 reps
- Incline Dumbbell Bench Press: 3 sets x 8-10 reps
- Chest Press Machine: 3 sets x 8-10 reps
- Cable Crossover: Myo Reps – 1 set x 20 reps followed by 4 sets x 5 reps
- Hanging Leg/Knee Raise: 3 sets x 10-20 reps
- Weighted Sit-Ups: 3 sets x 10-20 reps
Wednesday: Legs
- Barbell Back Squat: 4 sets x 8 reps
- Romanian Deadlift: 4 sets x 8-10 reps
- Leg Press: 3 sets x 8-10 reps
- Leg Curl: 5 sets x 10-12 reps
- Leg Extension: 5 sets x 12-15 reps
- Weighted Back Extension: 3 sets x 15-20 reps
Friday: Shoulders and Traps
- Overhead Barbell Press: 4 sets x 8 reps
- Dumbbell Side Raise: 3 sets x 8-10 reps
- Seated Dumbbell Press: 3 sets x 8-10 reps
- Reverse Pec Deck: 3 sets x 10-12 reps
- Wide Grip Upright Row: 3 sets x 12-15 reps
- Dumbbell Shrug: 4 sets x 15-20 reps
Saturday: Triceps and Biceps
- Close Grip Bench Press: 4 sets x 8 reps
- Incline Dumbbell Curl: 4 sets x 8-10 reps
- Lying Dumbbell Triceps Extensions: 4 sets x 8-10 reps
- EZ Bar Preacher Curl: 4 sets x 10-12 reps
- Cable Triceps Pressdown: 3 sets x 12-15 reps
- Hammer Curl: 3 sets x 12-15 reps
*The workout example is from week one of the 5-day program in Absolute Muscle. If you want to follow the full program, click the link HERE.
Powerbuilding Split
For years, the 5-day powerbuilding split was one of the most popular training splits in natural bodybuilding. It probably still is, and for good reason. This split is excellent.
I call it the “powerbuilding split” because it originated with the first two days focused on powerlifting and the following three days more bodybuilding-focused. Each week, you got the best of both worlds.
However, it also works well with all five days dedicated to muscle building.
This split is a great option if you like the idea of hitting each muscle group multiple times a week.
Monday: Upper Body
- Bench Press: 4 sets x 8 reps
- Barbell Overhead Press: 4 sets x 6-10 reps
- Barbell Row: 4 sets x 10-15 reps
- Dips or Pushups (bodyweight or weighted): 4 sets x 10-15 reps
- Barbell Curl: 4 sets x 10-15 reps
Tuesday: Legs
- Back Squat: 4 sets x 8 reps
- Barbell Romanian Deadlift: 4 sets x 6-10 reps
- Leg Curl: 3 sets x 10-15 reps
- Calf Exercise of Choice: 3 sets x 10-15 reps
- Abdominal Exercise of Choice: 3 sets x 10-20 reps
Wednesday: Push
- Bench Press: 1 set x 1 rep followed by 4 sets x 10 reps
- Close Grip Bench Press: 4 sets x 6-10 reps
- Dumbbell Incline Bench Press: 4 sets x 10-15 reps
- Lying Triceps Extensions: 4 sets x 10-15 reps
- Dumbbell Side Raise: 4 sets x 10-15 reps
Friday: Pull
- Pull-ups: 4 sets x 6-10 reps
- Chest Supported Row: 4 sets x 10-15 reps
- EZ Bar Curl: 4 sets x 6-10 reps
- Cable or Band Facepull: 4 sets x 10-15 reps
- Dumbbell Hammer Curl: 4 sets x 10-15 reps
Saturday: Legs
- Deadlift: 4 sets x 8 reps
- Front Squat or SSB: 4 sets x 6-10 reps
- Bulgarian Split Squat 3 sets x 10-15 reps
- Calf Exercise of Choice: 3 sets x 10-15 reps
- Abdominal Exercise of Choice: 3 sets x 10-20 reps
*The workout example is from week one of the muscle-building-focused 5-day program in Absolute Progress 2.0. To follow the full program, click the link HERE.
Modified Push Pull Legs Split
The last split I want to cover is the modified push-pull legs split. It’s no secret that the PPL split is one of the most popular muscle-building splits of all time. I love it. If I had to pick one split to be on for the rest of my life, it would come down to either an upper/lower or push-pull-legs variation.
The one downside to this split is that the lower body gets less attention than a regular PPL routine. However, for some, that might be a feature, not a bug.
Monday: Push
- Bench Press: 4 sets x 6 reps
- Incline Dumbbell Press: 3 sets x 8-10 reps
- Pec Deck: 3 sets x 10-12 reps
- Dumbbell Side Raise: 3 sets x 10-12 reps
- Cable Triceps Pressdown: 3 sets x 12-15 reps
- Skull Crusher: 3 sets x 10-12 reps
Tuesday: Pull
- Pull-ups: 4 sets x 8-10 reps
- One Arm Dumbbell Row: 3 sets x 8-10 reps
- Close Grip Pulldown: 3 sets x 10-12 reps
- Dumbbell or Machine Chest Supported Row: 3 sets x 10-12 reps
- Hammer Curl: 3 sets x 10-12 reps
- EZ Bar Preacher Curl: 3 sets x 8-10 reps
Wednesday: Legs
- Back Squat: 4 sets x 8-10 reps
- Romanian Deadlift: 3 sets x 8-10 reps
- Hack or Belt Squat: 3 sets x 10-12 reps
- Leg Curl: 4 sets x 10-12 reps
- Calf Exercise of Choice: 3 sets x 10-15 reps
- Abdominal Exercise of Choice: 3 sets x 10-20 reps
Friday: Push
- Bench Press: 3 sets x 10 reps
- Seated Dumbbell Shoulder Press: 4 sets x 6-8 reps
- Incline Machine Chest Press: 3 sets x 10-12 reps
- Cable or Machine Side Raise: 3 sets x 10-12 reps
- Overhead Triceps Extension (cable or dumbbell): 3 sets x 12-15 reps
- Bar Dips or Dip Machine: 3 sets x 10-12 reps
Saturday: Pull
- Lat Pulldown: 4 sets x 8-10 reps
- Barbell Row: 3 sets x 8-10 reps
- Reverse Pec Deck: 3 sets x 10-12 reps
- Dumbbell Shrug: 3 sets x 10-12 reps
- Barbell Curl: 3 sets x 8-10 reps
- Incline Curl: 3 sets x 10-12 reps
What I Like About 5-Day Workout Splits
I recently switched from a 4-day split to a 5-day split. Here are two reasons why.
More Work For Smaller Muscles
One of the most significant advantages of adding a training day is the extra attention you can give to the smaller muscles. I’m talking about the biceps, triceps, side delts, and calves.
While 4-day splits are fantastic and highly effective, they inherently have to be light in a few areas. For the most part, this is not a concern. However, even small muscles need attention to grow. Admittedly, I have not given the small muscles enough volume over the past few years to maximize growth.
So, give a five-day split a shot if you want to make those little muscles pop while not neglecting the chest, back, and legs.
Adequate Recovery
I trained six days a week for most of my early to mid-twenties and loved it. I was in the gym Monday through Saturday, with Sundays off. It worked well. I achieved a lot of success following this plan. However, over the past few years, six days was too much. With everything I had going on, recovery was an issue.
That said, five days a week works. Having two rest days, one on Thursday and one on Sunday, is the ticket, at least for right now. Remember, following a training split is not a lifetime prescription. Use what is best for you at that moment in time.
What I Don’t Like About 5-Day Workout Splits
Of course, as with anything, there are a couple of things I don’t like. Here are two.
Time Investment: With a five-day split, you need to ask: Is the juice worth the squeeze? Put another way, is the extra time in the gym justified for your current goals? As a general rule, I want to get the most out of the least. If I can get the same amount of work done in four days that I planned on doing in five, I prefer to stick to four. There must be a reason to add the extra day because it is an added time investment.
It’s not just the extra workout. It’s an additional drive to and from the gym, and it’s another day of fitting the gym into your schedule, which brings me to the next point.
Less Flexibility in Scheduling
Committing to five days is challenging. Five days is harder to be consistent with than four days. If you need to miss a workout during the week, you only have one day to play with before it messes up your weekly schedule.
Beyond that, it’s hard to fit in other activities. Going to the gym five days a week limits what you can do outside of the gym. Things like Jiu-Jitsu, mountain biking, surfing, and golfing take time to be good at. If you want to be proficient at something other than lifting weights, it often requires fewer days in the gym.
FAQs
Q: What is the best 5-day workout split for muscle growth?
Any of the 5-day workout splits in this article are highly effective. Pick the one you think you will enjoy the most and execute it to the best of your ability.
Q: Is a 5-day split effective to build muscle?
Yes, a five-day split is effective for building muscle. It allows you to get enough volume for each muscle group while providing two days for rest and recovery.
Q: What is the most effective split for muscle growth?
The most effective split can vary by individual. First, it comes down to how many days you have available per week to train. Three, four, five, and even six-day splits can work. From there, it comes down to consistency and hard training.
Q: Can you gain muscle working out 5 days a week?
Yes, you can gain muscle working out five days a week, provided you have a good plan, eat enough, and have enough rest and recovery.
Q: What is Chris Bumstead’s split?
For a full breakdown of Chris Bumstead’s 2024 training split as he prepares for his sixth Mr. Olympia, check out this article: https://kylehuntfitness.com/chris-bumstead-workout-and-diet-program-for-2024/.
Which 5-Day Workout Split is Right for You?
Well, there you have it—my three favorite five-day workout splits. If you are still wondering which is right for you, I have a few closing remarks that might help.
If legs are your priority, it’s an easy decision. Go with the powerbuilding split. The two leg days allow you to do the most high-quality volume. Could you do the same amount of leg work in one day? Sure, but good luck.
The next thing to consider is if you want an arm day. The downside of push, pull, leg splits is that arms are typically not at the top of the ticket. So, if you want to give your arms the prime spot, go with a bro split.
Lastly, if you love push, pull, leg style programs but want less leg work or a routine you can do in five days, go with the modified PPL.
References
1: Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073–1082. https://doi.org/10.1080/02640414.2016.1210197
2: Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of sports sciences, 37(11), 1286–1295. https://doi.org/10.1080/02640414.2018.1555906
Author: Kyle Hunt
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