Best Workout Split for 5 Days per Week: Maximize Muscle Growth
Training 5 days per week is one of the most popular schedules for lifters serious about building muscle. It offers a great balance of:
- High training volume → more sets, more exercises, more growth
- Good recovery → two full rest days built in
- Flexibility → several effective split options
👉 The challenge isn’t whether you can grow on 5 days per week (you absolutely can) — it’s choosing the right split for your body, your goals, and your recovery ability.
This guide breaks down the best 5-day workout splits, compares their strengths, and provides sample routines you can follow immediately.
🔎 Why Train 5 Days Per Week?
- Ideal for hypertrophy → allows sufficient volume for each muscle.
- Flexibility → multiple split options (PPL, Upper/Lower + extra day, Bro Split).
- Great recovery balance → two rest days means sustainable long-term training.
- Lifestyle friendly → perfect for serious lifters who still want off-days.
👉 5 days is often considered the “goldilocks zone” for intermediate and advanced lifters.
💥 The Best 5-Day Workout Splits
Push Pull Legs + Upper Lower (PPLUL Hybrid)
Weekly Layout:
- Monday: Push
- Tuesday: Pull
- Wednesday: Legs
- Friday: Upper
- Saturday: Lower
Why It Works:
- Combines PPL structure with full upper/lower balance
- Each muscle trained 2x per week (optimal frequency)
- Variety keeps workouts fresh
👉 Best for: Intermediates & advanced lifters chasing size.
Push Pull Legs + Push Pull (PPLPP)
Weekly Layout:
- Monday: Push
- Tuesday: Pull
- Wednesday: Legs
- Friday: Push
- Saturday: Pull
Why It Works:
- Prioritizes upper-body growth (more pressing & pulling)
- Great for chest, shoulders, back, and arms
- Still trains legs once per week, though less emphasis
👉 Best for: Lifters wanting extra upper-body focus.
Upper / Lower + Full Body (ULF Hybrid)
Weekly Layout:
- Monday: Upper
- Tuesday: Lower
- Wednesday: Rest
- Thursday: Upper
- Friday: Lower
- Saturday: Full Body
Why It Works:
- Each muscle hit 2–3x per week
- Full body day reinforces weak points and compounds
- Balances strength and hypertrophy well
👉 Best for: Lifters chasing both strength & size.
Bro Split (5 Days)
Weekly Layout:
- Monday: Chest
- Tuesday: Back
- Wednesday: Shoulders
- Friday: Arms
- Saturday: Legs
Why It Works:
- Focuses on one muscle group per day
- Allows for high-volume specialization
- Classic bodybuilding approach
Pros:
- Maximum attention to weak points
- Lots of exercise variety
- Fun for bodybuilders
Cons:
- Muscles trained only once per week
- Less frequency = slower growth for naturals
👉 Best for: Bodybuilders or advanced lifters chasing specialization.
Full Body Emphasis with Rotating Focus
Weekly Layout:
- Monday: Full Body (strength-focused)
- Tuesday: Full Body (push-emphasis)
- Wednesday: Rest
- Thursday: Full Body (pull-emphasis)
- Friday: Full Body (lower-body emphasis)
Why It Works:
- Every muscle trained multiple times per week
- Each day has a slightly different focus
- Keeps frequency high but avoids overtraining
👉 Best for: Advanced lifters who recover well and enjoy high frequency.
📊 Comparing the 5-Day Splits
| Split | Frequency | Focus | Complexity | Best For |
| PPLUL Hybrid | 2x | Balanced growth | Medium | Intermediates/advanced |
| PPLPP | 2x upper, 1x legs | Upper-body size | Medium | Bodybuilders |
| Upper/Lower + Full | 2–3x | Strength + size | Medium | Intermediates |
| Bro Split | 1x | Body part focus | Simple | Advanced bodybuilders |
| Full Body Emphasis | 3–5x | Frequency + skill | High | Advanced lifters |
🏋️ Sample 5-Day Training Programs
PPLUL Hybrid
Day 1: Push
- Bench Press – 4×6
- Overhead Press – 3×8
- Incline Dumbbell Press – 3×10
- Lateral Raise – 3×12
- Skull Crushers – 3×10
Day 2: Pull
- Deadlift – 3×5
- Barbell Row – 4×8
- Pull-Ups – 3xAMRAP
- Face Pulls – 3×12
- Dumbbell Curls – 3×10
Day 3: Legs
- Squat – 4×6
- Romanian Deadlift – 4×8
- Walking Lunges – 3×12
- Leg Press – 3×12
- Calf Raises – 3×15
Day 4: Upper
- Incline Bench Press – 4×8
- Dumbbell Row – 4×8
- Overhead Press – 3×10
- Pull-Ups – 3xAMRAP
- Barbell Curl – 3×12
Day 5: Lower
- Front Squat – 4×6
- Romanian Deadlift – 4×8
- Bulgarian Split Squat – 3×10
- Hamstring Curl – 3×12
- Calf Press – 3×15
Bro Split Example
Day 1: Chest
- Flat Bench Press – 4×6
- Incline Dumbbell Press – 4×8
- Chest Fly – 3×12
- Push-Ups – 3xAMRAP
Day 2: Back
- Deadlift – 4×5
- Barbell Row – 4×8
- Pull-Ups – 3xAMRAP
- Face Pulls – 3×12
Day 3: Shoulders
- Overhead Press – 4×6
- Lateral Raise – 4×12
- Rear Delt Fly – 4×12
- Arnold Press – 3×8
Day 4: Arms
- Barbell Curl – 4×10
- Skull Crushers – 4×10
- Hammer Curl – 3×12
- Overhead Dumbbell Extension – 3×12
Day 5: Legs
- Squat – 4×6
- Romanian Deadlift – 4×8
- Walking Lunges – 3×10 each leg
- Calf Raise – 4×15
⚡ Mistakes with 5-Day Splits
- Neglecting recovery → 5 sessions is demanding; sleep & nutrition matter.
- Skipping legs → common in PPLPP; don’t shortchange lower body.
- Overusing isolations → compounds drive growth; accessories supplement.
- Changing splits too often → give at least 12–16 weeks before switching.
- Ego lifting → high volume requires controlled progression, not maxing out.
✅ Final Verdict: Best 5-Day Workout Split
- For Balanced Growth: PPLUL Hybrid
- For Upper-Body Focus: PPLPP
- For Strength + Size: Upper/Lower + Full Hybrid
- For Bodybuilders: Bro Split
- For Advanced Frequency: Full Body Emphasis
👉 Training 5 days per week gives you the perfect blend of volume and recovery. Choose the split that aligns with your goals, recovery ability, and lifestyle — and stick with it consistently.
🔗 Next Steps:
- Explore [Best Workout Split for Busy Professionals]
- Compare [PPL vs Upper Lower]
- Visit [Training Comparisons Hub]
