You’re tired of random workouts that yield little to no results. You want a training system that delivers real gains and fits seamlessly into your busy schedule.
That’s exactly why I share with you a proven 5-day gym split that’s perfect for both beginners and seasoned lifters alike. This isn’t just another workout program; it’s a complete system backed by exercise science and real-world success.
The best part? You don’t need to spend countless hours in the gym to achieve significant results.
In this guide, you’ll discover:
Why a 5-day split strikes the perfect balance for muscle growth.
How to structure your workouts for maximum efficiency and effectiveness.
A ready-to-implement workout plan you can start using today.
Fair warning: This isn’t a “revolutionary” program that promises overnight success. It’s a science-based approach that delivers results if you’re willing to put in the effort.
If you want to get stronger and look better, try this workout. The Bro Split is all about focusing on one major muscle group each day of the week. This will allow you to hit those muscles hard and give them the recovery they need to grow.
It’s simple, effective, and a classic for a reason.
Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Legs
Day 5: Arms
Day 6 & 7: Rest or Active Recovery
Day 1: Chest
Exercise
Sets
Reps
Barbell Bench Press
4
8-10
Incline Dumbbell Press
4
8-10
Cable Fly
3
10-12
Push-Ups
3
10-15
Chest Dips
3
8-12
Day 2: Back
Exercise
Sets
Reps
Pull-Ups
4
6-10
Bent-Over Barbell Rows
4
8-10
Lat Pulldowns
3
10-12
Seated Cable Rows
3
10-12
Deadlifts
3
6-8
Day 3: Shoulders
Exercise
Sets
Reps
Overhead Barbell Press
4
8-10
Dumbbell Lateral Raises
4
10-12
Front Raises
3
10-12
Reverse Pec Deck
3
10-12
Shrugs
3
10-15
Day 4: Legs
Exercise
Sets
Reps
Barbell Squats
4
8-10
Leg Press
4
10-12
Leg Extensions
3
10-15
Leg Curls
3
10-15
Calf Raises
4
12-15
Day 5: Arms
Exercise
Sets
Reps
Barbell Bicep Curls
4
10-12
Dumbbell Hammer Curls
4
10-12
Skull Crushers
4
10-12
Tricep Dips
3
8-12
Concentration Curls
3
10-12
Day 6 & 7: Rest or Active Recovery
Activity
Details
Duration
Light Cardio
Walking, cycling, or swimming
20-30 minutes
Stretching or Yoga
Full body stretching or yoga
15-20 minutes
5-Day Body Part Split Workout Plan
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
Day 2: Back & Biceps
Day 3: Legs
Day 4: Shoulders & Abs
Day 5: Full Body
Day 6: Rest
Day 7: Rest
Day 1: Chest & Triceps
Exercise
Sets
Reps
Barbell Bench Press
4
6-8
Incline Dumbbell Press
3
8-10
Cable Fly
3
10-12
Push-Ups
3
To Failure
Tricep Dips
3
8-10
Overhead Tricep Extension
3
10-12
Tricep Pushdowns
3
10-12
Day 2: Back & Biceps
Exercise
Sets
Reps
Deadlifts
4
6-8
Pull-Ups or Lat Pulldowns
4
8-10
Bent-Over Barbell Rows
4
8-10
Seated Cable Rows
3
10-12
Face Pulls
3
10-12
Barbell Bicep Curls
3
10-12
Hammer Curls
3
10-12
Day 3: Legs
Exercise
Sets
Reps
Squats
4
6-8
Romanian Deadlifts
4
8-10
Leg Press
4
8-10
Lunges
3
10-12 (each leg)
Calf Raises
4
12-15
Day 4: Shoulders & Abs
Exercise
Sets
Reps
Overhead Barbell Press
4
6-8
Dumbbell Lateral Raises
3
10-12
Front Raises
3
10-12
Rear Delt Fly
3
10-12
Plank
3
30-60 seconds
Russian Twists
3
15-20
Hanging Leg Raises
3
10-12
Day 5: Full Body
Exercise
Sets
Reps
Barbell Squat
4
6-8
Bench Press
4
6-8
Deadlifts
4
6-8
Pull-Ups
3
8-10
Push-Ups
3
To Failure
Plank
3
30-60 seconds
Day 6 & 7: Rest or Active Recovery
Activity
Details
Duration
Rest or Active
Light cardio (walking, cycling, etc.)
20-30 minutes
Stretching or Yoga
15-20 minutes
Classic 5 Day push pull legs Workout split
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
Barbell Bench Press
4
6-8
Overhead Dumbbell Press
3
8-10
Incline Dumbbell Press
3
8-10
Lateral Raises
3
12-15
Tricep Dips
3
8-10
Tricep Rope Pushdowns
3
10-12
Day 2: Pull (Back, Biceps)
Exercise
Sets
Reps
Deadlifts
4
4-6
Pull-Ups
4
6-8
Barbell Rows
3
8-10
Seated Cable Rows
3
10-12
Barbell Bicep Curls
3
10-12
Hammer Curls
3
10-12
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
Exercise
Sets
Reps
Barbell Squats
4
6-8
Romanian Deadlifts
4
8-10
Leg Press
3
10-12
Lunges
3
10-12
Leg Curls
3
10-12
Standing Calf Raises
4
12-15
Day 4: Push (Different Variations)
Exercise
Sets
Reps
Dumbbell Bench Press
4
8-10
Arnold Press
3
8-10
Machine Chest Press
3
8-10
Front Raises
3
12-15
Overhead Tricep Extension
3
10-12
Close-Grip Bench Press
3
8-10
Day 5: Pull (Different Variations)
Exercise
Sets
Reps
T-Bar Rows
4
6-8
Lat Pulldowns
3
8-10
Dumbbell Rows
3
8-10
Face Pulls
3
12-15
EZ Bar Curls
3
10-12
Concentration Curls
3
10-12
5-Day Strength and Hypertrophy Gym Training Program
This split is perfect if you:
Want to get both strong AND big
Love variety in your training
Have performance AND aesthetic goals
Enjoy both heavy lifting and pump work
It’s like getting two training styles for the price of one – powerlifter strength with bodybuilder aesthetics. No compromise needed.
Day 1: Upper Strength
Exercise
Sets
Reps
Incline Bench Press
4
4-6
Bent-Over Barbell Rows
4
4-6
Overhead Press
4
4-6
Close-Grip Bench Press
3
6-8
Dips
3
6-8
Barbell Curl
3
6-8
Day 2: Lower Strength
Exercise
Sets
Reps
Barbell Squats
4
4-6
Deadlifts
4
4-6
Leg Press
4
6-8
Standing Calf Raises
4
6-8
Day 3: Upper Hypertrophy
Exercise
Sets
Reps
Incline Dumbbell Press
4
8-12
Cable Fly
3
10-15
Pull-Ups
3
8-12
Seated Cable Row
3
10-12
Dumbbell Lateral Raises
4
10-15
Skull Crushers
3
10-12
Dumbbell Hammer Curls
3
10-12
Day 4: Lower Hypertrophy
Exercise
Sets
Reps
Leg Extensions
4
10-15
Leg Curls
4
10-15
Lunges
3
10-12 (each leg)
Glute Bridges
3
10-15
Seated Calf Raises
4
10-15
Day 5: Full Body Conditioning
Exercise
Sets
Reps
Kettlebell Swings
4
12-15
Push-Ups
4
10-15
Dumbbell Snatch
4
8-10
Plank to Push-Up
3
8-10 (each arm)
Box Jumps
3
8-10
Russian Twists
3
15-20 (each side)
Day 6 & 7: Rest or Active Recovery
Activity
Details
Duration
Rest or Active
Light cardio (walking, cycling, etc.)
20-30 minutes
Stretching or Yoga
15-20 minutes
Full-Body Hybrid Split Workout Split
Day 1: Full Body Strength Focus
Exercise
Sets
Reps
Muscle Group
Barbell Back Squat
4
5
Quads, Glutes
Barbell Bench Press
4
5
Chest, Shoulders, Triceps
Deadlift
4
5
Hamstrings, Back
Overhead Press
3
6
Shoulders, Triceps
Pull-Up (Weighted if possible)
4
6
Lats, Biceps
Plank
3
45 sec
Core
Day 2: Functional Full Body
Exercise
Sets
Reps
Muscle Group
Kettlebell Swing
4
12
Glutes, Hamstrings
Walking Lunges with Dumbbells
3
10 per leg
Quads, Glutes
Push-Ups
4
15-20
Chest, Shoulders, Triceps
Dumbbell Snatch
3
8 per arm
Shoulders, Traps, Legs
Renegade Row
3
10 per side
Back, Core, Biceps
Russian Twists with Med Ball
3
30 sec
Core
Day 3: Full Body Endurance Focus
Exercise
Sets
Reps/Time
Muscle Group
Rowing Machine
5
500m/round
Full Body, Endurance
Bodyweight Squat
4
20-30 reps
Legs, Glutes
Push-Ups (Max Effort)
4
AMRAP (As Many Reps as Possible)
Chest, Shoulders, Triceps
Burpees
4
15-20 reps
Full Body, Conditioning
Mountain Climbers
4
30 seconds
Core, Shoulders
Plank to Push-Up
3
45 seconds
Core, Chest, Shoulders
Day 4: Full Body Hypertrophy Focus
Exercise
Sets
Reps
Muscle Group
Leg Press
4
8-12
Quads, Glutes
Dumbbell Incline Bench Press
4
8-12
Chest, Shoulders
Romanian Deadlift
4
8-12
Hamstrings, Glutes
Bent-Over Barbell Row
4
8-12
Back, Biceps
Lateral Raises
3
12-15
Shoulders
Cable Crunch
3
12-15
Core
Day 5: Strength + Conditioning
Exercise
Sets
Reps
Muscle Group
Deadlift (moderate weight)
4
3-5
Hamstrings, Glutes, Back
Box Jumps
4
8-10
Legs, Core
Clean and Press
4
6-8
Shoulders, Back, Legs
Battle Ropes (30 seconds)
4
4 rounds
Conditioning
Farmer’s Walk
3
30 sec
Full Body, Core
Hanging Leg Raise
3
12-15
Core
Day 6 & 7: Rest or Active Recovery
Active Recovery Options: Light swimming, jogging, or foam rolling
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.
References
Willardson JM. A brief review: factors affecting the length of the rest interval between resistance exercise sets. J Strength Cond Res. 2006 Nov;20(4):978-84. PMID: 17194236.
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.
Blair SN, Kohl HW 3rd, Paffenbarger RS Jr, Clark DG, Cooper KH, Gibbons LW. Physical fitness and all-cause mortality. A prospective study of healthy men and women. JAMA. 1989 Nov 3;262(17):2395-401. doi: 10.1001/jama.262.17.2395. PMID: 2795824.
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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