The best 5 day workout routine is one that balances targeted muscle training, smart recovery, and evidence-based strategies to maximize muscle growth and strength. In this guide, you’ll learn exactly how to build a science-backed 5 day workout split, who it’s for, the latest best practices, and step-by-step routines—all designed to deliver real results.
Understanding how to structure a 5 day workout routine is important because it lets you train with more focus and frequency, giving each muscle group the attention it needs while preventing overtraining. Whether you want to build muscle, lose fat, or simply get stronger, this guide covers everything you need.
- A 5 day split targets different muscle groups each day.
- Backed by science for optimal muscle protein synthesis.
- Best for intermediate/advanced trainees.
- Includes exact routines, pro tips, and real data.
- Rest, nutrition, and recovery are crucial.
For the latest guidelines and health advice, always consult ACSM’s official recommendations or your healthcare provider.
Table of Contents
- What Is a 5 Day Workout Routine?
- Science Behind the 5 Day Split
- Best 5 Day Workout Splits (With Examples)
- How to Progress and Avoid Plateaus
- Recovery, Rest, and Cardio: What the Science Says
- Frequently Asked Questions (FAQ)
- Conclusion & Next Steps
What Is a 5 Day Workout Routine?
A 5 day workout routine divides your training week into five focused sessions, each targeting specific muscle groups or movement patterns. This approach allows for higher training volume, greater muscle focus, and optimal rest periods for each muscle group (HevyApp, 2025).
Typical 5 Day Split Examples:
- Body Part Split: Chest, Back, Legs, Shoulders, Arms
- Upper/Lower Hybrid: Upper, Lower, Push, Pull, Legs
Why is this effective?
Each muscle group gets time to recover while you train others, so you can train with high intensity and volume—proven to increase muscle growth (hypertrophy) and strength.
Who is it best for?
- Intermediates or advanced lifters
- Anyone who can train 5 days/week
- People wanting to break through strength or muscle plateaus
Science Behind the 5 Day Split
Scientific studies support dividing training into multiple weekly sessions for optimal results.
- Muscle Protein Synthesis (MPS): Each training session stimulates MPS, peaking around 24–48 hours post-workout (Journal of Applied Physiology, 2022).
- Training Frequency: Training each muscle twice per week is superior for muscle growth compared to once per week (Schoenfeld et al., 2016).
- Progressive Overload: Gradually increasing weight, reps, or sets is crucial for continual progress (Wikipedia: Progressive Overload, 2025).
Recent policy update:
The American College of Sports Medicine (ACSM) updated their guidelines in 2024 to emphasize a minimum of two resistance sessions per muscle group per week for best results (ACSM, 2024).
Best 5 Day Workout Split Examples (Detailed)
Option 1: Classic Body-Part Split
Day 1: Chest
- Barbell Bench Press: 4 sets x 6–8 reps
- Incline Dumbbell Press: 3 sets x 8–10 reps
- Chest Fly (Machine or DB): 3 sets x 10–12 reps
- Push-Ups: 2 sets x max reps (aim for 15–20+)
- Triceps Dips: 3 sets x 10–12 reps
Day 2: Back
- Pull-Ups: 4 sets x 6–10 reps (use assist if needed)
- Barbell Bent-Over Row: 4 sets x 8–10 reps
- Seated Cable Row: 3 sets x 10–12 reps
- Lat Pulldown: 3 sets x 10–12 reps
- Face Pulls: 3 sets x 12–15 reps
Day 3: Legs
- Barbell Back Squat: 4 sets x 6–8 reps
- Romanian Deadlift: 3 sets x 8–10 reps
- Leg Press: 3 sets x 10–12 reps
- Leg Curl: 3 sets x 10–12 reps
- Standing Calf Raise: 4 sets x 12–15 reps
Day 4: Shoulders
- Overhead Barbell Press: 4 sets x 6–8 reps
- Dumbbell Lateral Raise: 3 sets x 12 reps
- Reverse Pec Deck: 3 sets x 12 reps
- Upright Row: 3 sets x 10 reps
- Front Raise: 2 sets x 12 reps
Day 5: Arms
- Barbell Biceps Curl: 4 sets x 8–10 reps
- Triceps Rope Pushdown: 4 sets x 10–12 reps
- Alternating Dumbbell Curl: 3 sets x 10–12 reps
- Overhead Triceps Extension: 3 sets x 10–12 reps
- Hammer Curl: 2 sets x 12 reps
Option 2: Upper/Lower/Push/Pull/Legs Hybrid
Day 1: Upper Body (Chest, Back, Shoulders, Arms)
- Bench Press: 4 x 6–8
- Pull-Ups: 3 x 8–10
- DB Row: 3 x 10
- Overhead DB Press: 3 x 10
- Triceps Dips: 2 x 12
- Biceps Curl: 2 x 12
Day 2: Lower Body (Quads, Hamstrings, Glutes, Calves)
- Barbell Squat: 4 x 8
- Leg Press: 3 x 10
- Romanian Deadlift: 3 x 10
- Walking Lunge: 2 x 12/leg
- Standing Calf Raise: 4 x 15
Day 3: Push (Chest, Shoulders, Triceps)
- Incline Bench Press: 4 x 8
- Seated DB Shoulder Press: 3 x 10
- Chest Fly: 3 x 12
- Lateral Raise: 3 x 12
- Triceps Rope Pushdown: 3 x 12
Day 4: Pull (Back, Biceps)
- Deadlift: 4 x 5
- Barbell Row: 3 x 8
- Lat Pulldown: 3 x 10
- Face Pull: 3 x 15
- Hammer Curl: 3 x 10
Day 5: Legs (Glutes, Hamstrings, Calves)
- Front Squat: 4 x 8
- Leg Curl: 3 x 12
- Bulgarian Split Squat: 3 x 10/leg
- Hip Thrust: 3 x 10
- Seated Calf Raise: 4 x 15
Sample Science-Backed 5 Day Routine (Full Example)
| Day | Focus | Example Exercises + Sets/Reps |
|---|---|---|
| 1 | Upper | Bench Press 4×6, Pull-Ups 3×8, DB Row 3×10, Overhead Press 3×10, Triceps Dips 2×12, Biceps Curl 2×12 |
| 2 | Lower | Barbell Squat 4×8, Leg Press 3×10, Romanian Deadlift 3×10, Calf Raise 4×15, Glute Bridge 3×12 |
| 3 | Push | Incline Bench 4×8, Shoulder Press 3×10, Triceps Pushdown 3×12, Lateral Raise 3×12 |
| 4 | Pull | Deadlift 4×5, Barbell Row 3×8, Face Pull 3×15, Hammer Curl 3×10 |
| 5 | Legs | Front Squat 4×8, Lunge 2×12/leg, Leg Curl 3×12, Calf Raise 4×15, Hip Thrust 3×10 |
How to Progress and Avoid Plateaus
The most important factor is progressive overload—gradually challenging your body with more work over time.
- Increase weight when you can complete all sets and reps with good form.
- Add a set or increase repetitions.
- Try new variations for each muscle group every few weeks.
Track your progress:
Use a workout log or app (like Jefit or Hevy) to record sets, reps, and weights.
Recovery, Rest, and Cardio: What the Science Says
- Recovery: Muscles grow outside the gym. Take at least 1–2 full rest days per week.
- Sleep: 7–9 hours per night maximizes muscle repair and hormone production (Sleep Foundation, 2024).
- Cardio: Add 2–3 low/moderate sessions per week (on rest days or after weights). High-intensity interval training (HIIT) is excellent for fitness and fat loss (Healthline, 2025).
- Mobility: Include stretching or yoga to boost performance and reduce injury risk.
Frequently Asked Questions (FAQ)
Is a 5 day split good for beginners?
Not usually. Beginners get better results from 3–4 full-body sessions per week. Move to a 5 day split after building a base of strength and consistency (HevyApp, 2025).
Can I build muscle with a 5 day workout routine?
Yes, absolutely! Provided you train with intensity, apply progressive overload, and eat enough protein and calories (Schoenfeld, 2016).
How long should each session be?
Most 5 day workouts take 45–70 minutes. Focus on quality, not just time spent in the gym.
How should I eat for a 5 day routine?
Aim for 1.6–2.2g of protein per kg of bodyweight per day and a calorie surplus to build muscle, or a deficit to lose fat (Healthline, 2025).
Conclusion
A well-designed 5 day workout routine is backed by the latest science and proven by real results. By focusing on each muscle group, using progressive overload, and prioritizing recovery, you’ll achieve strength, muscle growth, and overall fitness.