5 Day Workout Split

What is a 5-day workout split?

A 5-day workout split is a training schedule that uses five weekly sessions for high-frequency muscle stimulation. This version combines Push/Pull/Legs with an Upper/Lower framework, giving you the benefits of both approaches: the first three days follow a classic PPL sequence, then Thursday and Friday run upper and lower sessions.

How does the 5-day split hit each muscle group?

Each muscle group is trained at least twice per week. Chest, shoulders, and triceps get volume on Monday and Thursday. Back and biceps are trained on Tuesday and Thursday. Legs are worked on Wednesday and Friday. This overlapping frequency drives consistent growth.

Who should do a 5-day workout split?

Five training days per week is best suited for intermediate to advanced lifters who have built up their work capacity and can manage solid recovery habits. Adequate sleep, nutrition, and stress management are essential to benefit from this level of training volume.