5 day workout split
Five days is a routine. You can give each day its own muscle group, bodybuilding-magazine style, or stack upper/lower with push/pull/legs and train everything twice.
Who it's for
For lifters past their first year who enjoy the gym and can train five times a week without giving up sleep. Beginners don't need five days: three-day programs drive progress in the first months, and five sessions are harder to recover from and easier to quit.
15-day bro split Template
One group a day: chest, back, legs, shoulders, arms. My template from catalog exercises: it's not among the bot's ready-made programs — build it in your programs or ask the coach.
The week, day by day
| Day | Workout |
|---|---|
| Mon | Chest |
| Tue | Back |
| Wed | Legs |
| Thu | Shoulders |
| Fri | Arms |
| Sat | rest |
| Sun | rest |
Sets per muscle per week
| Muscle | Sets a week |
|---|---|
| Chest | 13 |
| Back | 17 |
| Shoulders | 14 |
| Side delts | 4 |
| Rear delts | 3 |
| Biceps | 8 |
| Triceps | 8 |
| Quads | 7 |
| Hamstrings | 6 |
| Glutes | 0 |
| Calves | 4 |
| Abs | 3 |
Day 1Chest
- Barbell Bench Press4×6–10
- Incline Dumbbell Press3×8–12
- Machine Chest Press3×10–12
- Cable Crossover3×12–15
Day 2Back
- Pull-Ups4×6–10
- Bent-Over Barbell Row4×6–10
- Lat Pulldown3×8–12
- Seated Cable Row3×10–12
- Hyperextension3×12–15
Day 3Legs
- Barbell Squat4×6–10
- Romanian Deadlift3×8–10
- Leg Press3×10–12
- Lying Leg Curl3×10–12
- Standing Calf Raise4×12–15
- Hanging Leg Raise3×10–15
Day 4Shoulders
- Standing Barbell Overhead Press4×6–10
- Seated Dumbbell Shoulder Press3×8–12
- Dumbbell Lateral Raise4×12–15
- Bent-Over Dumbbell Rear Delt Fly3×12–15
- Dumbbell Shrug3×10–12
Day 5Arms
- Barbell Curl3×8–12
- EZ-Bar Skull Crusher3×8–12
- Hammer Curl3×10–12
- Triceps Pushdown3×10–15
- Incline Dumbbell Curl2×10–12
- Overhead Cable Triceps Extension2×10–15
2Upper/lower + push/pull/legs Template
Two days from "Upper / Lower" and three from push/pull/legs — both programs are in the bot, and running them together over five days is my template: take both and alternate the days.
The week, day by day
| Day | Workout |
|---|---|
| Mon | Upper |
| Tue | Lower |
| Wed | rest |
| Thu | Push |
| Fri | Pull |
| Sat | Legs |
| Sun | rest |
Sets per muscle per week
| Muscle | Sets a week |
|---|---|
| Chest | 11 |
| Back | 18.5 |
| Shoulders | 9 |
| Side delts | 3 |
| Rear delts | 0 |
| Biceps | 9 |
| Triceps | 9 |
| Quads | 14 |
| Hamstrings | 12.8 |
| Glutes | 0.8 |
| Calves | 8 |
| Abs | 6 |
Day 1Upper
- Barbell Bench Press4×6–8
- Bent-Over Barbell Row4×6–10
- Seated Dumbbell Shoulder Press3×8–10
- Lat Pulldown3×8–12
- Barbell Curl3×10–12
- Triceps Pushdown3×10–15
Day 2Lower
- Barbell Squat4×6–8
- Romanian Deadlift3×8–10
- Leg Press3×10–12
- Lying Leg Curl3×10–12
- Standing Calf Raise4×12–15
- Crunches3×15–20
Day 3Push
- Barbell Bench Press4×6–8
- Standing Barbell Overhead Press3×8–10
- Incline Dumbbell Press3×8–12
- Dumbbell Lateral Raise3×12–15
- Triceps Pushdown3×10–15
- EZ-Bar Skull Crusher3×10–12
Day 4Pull
- Barbell Deadlift3×5
- Pull-Ups4×6–10
- Bent-Over Barbell Row3×8–10
- Lat Pulldown3×8–12
- Barbell Curl3×10–12
- Hammer Curl3×10–12
Day 5Legs
- Barbell Squat4×6–8
- Romanian Deadlift3×8–10
- Leg Press3×10–12
- Lying Leg Curl3×10–12
- Standing Calf Raise4×12–15
- Hanging Leg Raise3×10–15
I count working sets from the program's schemes with the same rule the diary uses: a set goes in full to the exercise's muscle, and a deadlift set is split half to the back and half to the hamstrings and glutes. Muscles that only assist (triceps in a press) aren't counted. Volume targets are in the sets-per-week guide, and you can check your own plan with the volume calculator.
How to choose
The bro split (chest, back, legs, shoulders, arms) gives each group its own workout and lots of exercises, but each muscle once a week. That suits you if you like long sessions on one group and rarely skip: missing chest day means two weeks without chest.
Upper/lower + PPL runs days from two of the bot's programs back to back: upper, lower, rest, push, pull, legs. Every muscle works twice, with more weekly volume than four days. If you're choosing between them for growth, the second gives more frequency for the same time; if you love an "arm day", take the first — it works too.
How to progress
Any program works as long as the load keeps going up. The simplest way is double progression: in a "3×8–12" scheme, push the reps to 12 on every set, then add weight and start again at 8. Heavy compounds for 3–6 reps grow by weight: 2.5 kg at a time on presses and 5 kg on squats and pulls, while it keeps working.
When the weight stalls for 2–3 weeks, don't scrap the program — check sleep, food and technique first, then take a deload. More in the progressive overload guide. If you log your sets, I suggest a target for each one from your last workout.
Take a program into your diary and start with day one — in the bot it's under Programs → Ready-made programs. Templates aren't in the ready-made list: build one in your programs or ask the coach — AI coach will put it together for your days.
Prefer Telegram? Open the bot — same diary.