It’s not another routine that leaves you doing endless push-ups. Or some random “prison workout” that ignores exercise science.
The truth? Most 5-day bodyweight workout splits you’ll find online are seriously flawed. They either focus too much on push-ups while neglecting pulling movements or are so poorly structured that progress becomes impossible.
That’s why I analyzed the research and tested different approaches to create this definitive guide.
Today, I will show you 5 bodyweight workout routines perfect for all fitness levels. These aren’t random exercises – they’re complete systems backed by science and results.
The best part? You only need your body and some space.
It designed for balanced strength and aesthetics while sticking to bodyweight exercises. The Bro Split targets one major muscle group each day of the week.
This allows you to hit those muscles hard and give them the recovery they need to grow.
Day 1: Chest
Exercise
Sets
Reps
Push-Ups (Standard)
4
8-12
Incline Push-Ups (Feet Elevated)
4
8-12
Wide Push-Ups
3
10-15
Decline Push-Ups
3
8-10 per side
Straight-Arm Plank with Reach
3
12 per side
Day 2: Back
Exercise
Sets
Reps
Pull-Ups
4
12-15
Reverse Snow Angels
4
12-15
Superman Extensions
3
12-15
Good Morning Exercise
3
10-12
Plank Row
3
8-10
Day 3: Shoulders
Exercise
Sets
Reps
Pike Push-Ups
4
8-12
Wide Arm Circles (Slow & Controlled)
4
10-12 each way
Wall Walks (Partial or Full)
3
6-8
Y-T-W Raises (Prone)
3
8-10 per position
Shoulder Taps (Plank Position)
3
10-12 per side
Day 4: Legs
Exercise
Sets
Reps
Bodyweight Squats
4
10-12
Lunges (Forward or Reverse)
4
10-12 per side
Single-Leg Romanian Deadlifts (Balance-Focused)
3
8-10 per side
Step-Ups (Use Sturdy Surface)
3
8-10 per side
Calf Raises
4
12-15
Day 5: Arms
Exercise
Sets
Reps
Diamond Push-Ups (Triceps Focus)
4
8-12
Chair Dips (Use Elevated Surface)
4
8-12
Bicep Curls (with Resistance Bands or Towel)
3
10-12
Plank-to-Forearm Push-Ups
3
10-12
Chin Up
3
6-10
Day 6 & 7: Rest or Active Recovery
Activity
Details
Duration
Light Cardio
Walking, cycling, or swimming
20-30 min
Stretching or Yoga
Full body stretching or yoga
15-20 min
5-Day Body Part Split
This split is the secret weapon for pure hypertrophy. Each muscle group gets undivided attention and optimal recovery time. Think of it as giving each body part its own VIP treatment – no muscle left behind.
It’s perfect if you:
Love focusing on one area at a time
Want that classic bodybuilding look
Enjoy intense, focused workouts
Have good recovery ability
Day 1: Chest & Triceps
Exercise
Sets
Reps
Push-Ups (Standard)
4
6-8
Incline Push-Ups (Feet Elevated)
3
8-10
Wide Push-Ups
3
10-12
Diamond Push-Ups
3
To Failure
Tricep Dips (Using Chair or Surface)
3
8-10
Overhead Tricep Extensions (Resistance Band or Tension)
3
10-12
Plank-to-Elbow Push-Ups
3
10-12
Day 2: Back & Biceps
Exercise
Sets
Reps
Reverse Snow Angels
4
6-8
Superman Extensions
4
8-10
Door Frame Rows (Assisted)
4
8-10
Pull Up
3
10-12
Isometric Bicep Hold (Resistance Band or Bodyweight Tension)
This split is scientifically proven to balance workout volume and recovery time. This routine offers unparalleled muscle activation through unilateral movements while fixing muscle imbalances.
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Rest
Day 5: Push
Day 6: Pull
Day 7: Rest
Day 1: Push (Chest, Shoulders, Triceps)
Exercise
Sets
Reps
Push-Ups (Standard)
4
6-8
Pike Push-Ups (Shoulder Focus)
3
8-10
Incline Push-Ups (Feet Elevated)
3
8-10
Decline Push-Ups
3
12-15
Diamond Push-Ups (Triceps Focus)
3
8-10
Overhead Tricep Extensions (Resistance Band or Tension)
3
10-12
Day 2: Pull (Back, Biceps)
Exercise
Sets
Reps
Reverse Snow Angels
4
4-6
Superman Extensions
4
6-8
Door Frame Rows (Assisted)
3
8-10
Prone Pulls (Mimic Rowing)
3
10-12
Bicep Curl (With Resistance Band to Towel or Dumbbell)
3
10-12
Chin-Ups or Negative Chin-Ups
3
10-12
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Exercise
Sets
Reps
Bodyweight Squats
4
6-8
Single-Leg Romanian Deadlifts
4
8-10
Lunges (Forward or Reverse)
3
10-12 per leg
Step-Ups (Using Sturdy Surface)
3
10-12 per leg
Calf Raises
4
12-15
Day 5: Push (Variation)
Exercise
Sets
Reps
Floor Push-Ups (Chest Focus)
4
8-10
Wall Handstand Push-Ups
3
8-10
Archer Push-Ups
3
8-10 per side
Shoulder Taps (Plank Position)
3
12-15
Tricep Dips (Using Chair or Elevated Surface)
3
10-12
Diamond Push-Ups
3
10-12
Day 6: Pull (Variation)
Exercise
Sets
Reps
Door Frame Rows (Assisted)
4
6-8
Superman Extensions
3
8-10
Face Pulls (Resistance Band or Tension)
3
10-12
Alternating Side Rows
3
10-12 per side
Bicep Curls (Resistance Band or Tension)
3
10-12
Negative Chin-Ups
3
To Failure
Takeaways
If you’ve made it this far, it’s clear you’re committed to taking your gains to the next level. This 5-day workout split is your blueprint for building mass and strength efficiently.
This plan covers everything you need to push harder, pull with more power, or build serious leg strength.
Do you have any feedback, suggestions, or questions about the five-day split routine? Please drop them below. I’m here to help you succeed.
Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.
Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.
Lopez P, Radaelli R, Taaffe DR, Newton RU, Galvão DA, Trajano GS, Teodoro JL, Kraemer WJ, Häkkinen K, Pinto RS. Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis. Med Sci Sports Exerc. 2021 Jun 1;53(6):1206-1216.
Schoenfeld, Brad & Ogborn, Daniel & Krieger, James. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine. 46. 10.1007/s40279-016-0543-8.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.
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