Using a 5 day workout split is an efficient way to balance volume, recovery, and variety across a training week. This approach spreads work across muscle groups so you can focus on intensity and technique without overloading any single session.
What is a 5 day workout split?
A 5 day workout split divides the week into five focused training sessions, each targeting specific muscle groups or training goals. It typically leaves two rest or active recovery days to support adaptation and reduce injury risk.
Benefits of a 5 day workout split
- Allows higher training volume per muscle group while keeping sessions manageable.
- Makes it easier to prioritize weak points with targeted sessions.
- Provides variety and reduces session length compared with full-body training every workout.
- Fits well for intermediate trainees who can train frequently but need recovered quality work.
How to structure a 5 day workout split
Structure depends on goals: strength, hypertrophy, or a mixed focus. A common and balanced approach is to combine compound lifts with accessory work and one or two isolation movements.
Simple layout for a 5 day workout split
- Day 1: Chest and Triceps
- Day 2: Back and Biceps
- Day 3: Legs (Quads focus)
- Day 4: Shoulders and Traps
- Day 5: Legs (Hamstrings/Glutes) + Core
Alternative layouts
Swap days for push/pull/legs variations or include a dedicated heavy lower-body day and a lighter hypertrophy day. Choose a layout that matches recovery and schedule.
Sample 5 day workout split plan
Below is a practical, balanced plan for an intermediate trainee aiming for muscle growth and strength. Use 3–5 sets per exercise and rest 60–180 seconds between heavy sets.
Day 1: Chest and Triceps
- Bench Press – 4 sets of 5–8 reps
- Incline Dumbbell Press – 3 sets of 8–12 reps
- Cable Flyes – 3 sets of 12–15 reps
- Triceps Dips or Close-Grip Bench – 3 sets of 6–10 reps
- Triceps Rope Pushdown – 3 sets of 12–15 reps
Day 2: Back and Biceps
- Deadlift or Rack Pull – 3 sets of 3–5 reps (optional heavy)
- Barbell Row – 4 sets of 6–10 reps
- Lat Pulldown or Pull-Ups – 3 sets of 8–12 reps
- Face Pulls – 3 sets of 12–15 reps
- Bicep Curls – 3 sets of 8–12 reps
Day 3: Legs (Quads focus)
- Squat – 4 sets of 5–8 reps
- Leg Press – 3 sets of 8–12 reps
- Bulgarian Split Squat – 3 sets of 8–10 reps per leg
- Calf Raises – 4 sets of 12–15 reps
Day 4: Shoulders and Traps
- Overhead Press – 4 sets of 5–8 reps
- Lateral Raises – 3 sets of 12–15 reps
- Rear Delt Flyes – 3 sets of 12–15 reps
- Shrugs – 3 sets of 8–12 reps
Day 5: Legs (Hamstrings and Glutes) + Core
- Romanian Deadlift – 4 sets of 6–10 reps
- Glute Bridge or Hip Thrust – 3 sets of 6–10 reps
- Lying Hamstring Curl – 3 sets of 10–15 reps
- Plank Variations – 3 sets of 30–90 seconds
How to progress on a 5 day workout split
Progression requires planned overload. Track reps, load, or total sets each week and aim for slow improvements.
- Add 2.5–5% load when you hit the top of the rep range across all sets.
- Increase a single set or add an accessory movement if recovery permits.
- Use deload weeks every 4–8 weeks depending on intensity and fatigue.
Training a muscle 2–3 times per week can improve hypertrophy compared with once-weekly sessions when total volume is matched. A 5 day split can help distribute that volume effectively.
Nutrition and recovery for a 5 day workout split
Nutrition and recovery are essential to support frequent training. Prioritize protein, calories aligned with goals, and sleep.
- Aim for 1.6–2.2 g of protein per kg of body weight daily for muscle growth.
- Maintain a slight calorie surplus for gains or a moderate deficit for fat loss while preserving muscle.
- Get 7–9 hours of quality sleep and use two rest days for light activity or mobility work.
Small real-world case study
Case: Sarah, 28, teacher. She followed the sample 5 day workout split for 12 weeks while eating a 200 kcal surplus and tracking protein. Sarah increased her squat by 20 lbs and added 1.5 inches to her chest measurement.
She trained consistently, used a deload in week 8, and adjusted accessory volume when work stress increased. The split let her focus on technique and keep session time under 75 minutes.
Common mistakes to avoid with a 5 day workout split
- Doing too much volume early in the week and burning out before the weekend.
- Neglecting recovery, sleep, or nutrition which kills progress faster than training choices.
- Poor exercise selection—ignore movements that cause persistent pain and substitute with safer alternatives.
Final tips for success with a 5 day workout split
- Start with baseline weights and log progress each week.
- Prioritize compound lifts for strength and accessory moves for balance.
- Adjust days to match your schedule, and be flexible when life demands rest.
When planned and executed with sensible progression and recovery, a 5 day workout split can provide structure and results for intermediate trainees. Use the sample plan as a template and adjust to personal needs and goals.
