Finding the optimal training split for your schedule, training style, goals, and experience level takes some trial and error.
Since everyone responds differently to varying amounts of training volume, frequency, and intensities, what is ideal for one lifter may be unfeasible for another
For many lifters, a 5-day workout split strikes the perfect balance between giving each muscle group sufficient volume and enough rest and recovery to grow and build strength.
A 5-day workout split targets your muscle groups more often, providing enough training volume to stimulate significant muscle growth and strength gains.
Here, we’ll cover some of the best five-day workout splits for the optimal amount of total weekly training volume for each muscle group to yield the best strength and hypertrophy gains.
You’ll also find free, downloadable links to the five best 5-day workout split programs, complete with a customizable spreadsheet to track your progress over time.
Table of Contents
What is a 5-day workout split?
A 5-day workout split is a routine that involves five training days per week. Two rest days surround your most intense training sessions.
A 5-day workout split typically targets a different muscle group during each workout. The “bro split” is a common 5-day split in which each training session is dedicated to one particular muscle group – chest, arms, legs, back, and shoulders.
Some 5-day workout splits target your upper body and lower body muscle groups separately and others use a full-body approach. These approaches differ from bro splits as they train each muscle group at least once or twice a week.
5-day workout splits take more time and dedication than 3-day or 4-day splits. But if you can stay consistent, training five days a week is a great way to increase strength, build muscle, and get an optimal training volume for each of your main muscle groups.
5-day workout split routine example
- Day 1: bench press, chest, triceps, back
- Day 2: deadlift, hamstrings, glutes, abs
- Day 3: incline bench, shoulders, triceps, back
- Day 4: squats, quads, core
- Day 5: volume bench press, chest, triceps
- Day 6: rest
- Day 7: rest
This 5-day split workout routine is one example of an intermediate hypertrophy 5-day workout split focused on building maximal muscle mass. The 5-day workout split outlined here is based on the 5-day version of the Starscream Hypertrophy split.
This program is high volume and higher frequency than most beginner-friendly muscle-building training plans. If you are new to lifting, consider starting with a three or 4-day split.
You’ll learn more about the Starscream Hypertrophy Program, and other popular 5-day workout splits below.
The 5 Best 5-Day Workout Splits
- nSuns 5/3/1 5-Day Version
- GZCL UHF+ 5-Day Split
- Starscream 5-Day Hypertrophy Split
- Brendan Tietz Sub Max DUP 5-Day Powerlifting Program
- GZCL/MagOrt/DeathBench 5-Day Powerlifting Program
nSuns 5/3/1 5-Day Version
- Experience level: late novice-intermediate
- Program goals: build strength, adapt to high volumes, improve powerlifting performance
- Training frequency: five days per week with options for a four-day split and a six-day split with a deadlift focus
- Program length: Can be run indefinitely
- Spreadsheet: nSuns Linear Progression Program Spreadsheets
nSuns on Boostcamp App
Prefer an app to a spreadsheet? If so, you're in luck!
Boostcamp has a free app version of nSuns that you can use directly from your phone.
It tracks your progress and calculates your lifts, just like a spreadsheet.
Works on iOS and Android.
nSuns 5/3/1 is a powerlifting-focused linear progression powerlifting program based on Jim Wendler’s 5/3/1 strength training plan. nSuns is best suited for intermediate and late novice lifters as it progressively overloads each week.
The nSuns program suite includes 4, 5, and 6-day training splits to allow lifters to choose a plan that suits their goals and lifestyle. There are also nSuns programs dedicated to improving your squat and deadlift.
nSuns 5/3/1 includes high training volumes and is praised for helping lifters increase their work capacity and muscular endurance for powerlifting movements.
The 5-day variation includes eight to nine sets for each exercise. nSuns 5-day variation targets the upper body on Monday, Wednesday, and Friday with overhead presses and bench press variations.
You train your lower body on Tuesdays and Thursdays with squats, front squats, sumo, and conventional deadlifts, followed by two rest days to recharge and recover for the following week.
Additional accessory lifts for your arms, back, chest, shoulders, legs, and abs help to build a well-rounded, functional, and strong physique.
nSuns Linear Progression Program Spreadsheets.
GZCL UHF+ 5-Day Split
- Experience level: beginner-intermediate
- Program goals: powerlifting, strength, increase heavy single-rep lifts
- Training frequency: five days per week
- Program length: five weeks. GZCL programs are also available in 11, 12, 13, and 15-week variations
- Spreadsheet: GZCL UHF+ 5-Day Split Program Spreadsheet.
The GZCL UHF+ is a variation of the UHF program from the GZCLP program suite that includes a heavy one-rep lift in each session. The program uses a linear progression method, with exercises split into tier 1, tier 2, and tier 3 lifts.
Tier 1 lifts include competition lifts – the squat, bench press, overhead press, and deadlift.
Tier 2 and 3 lifts are accessories like rows, pullups, dumbbell presses, and other exercises that aren’t based on a tier 1 lift. These exercises are added to make the program more well-rounded, build a balanced physique, and stimulate hypertrophy throughout your body.
To begin the GZCLP UHF+ program, lifters find their training max by calculating their estimated 2RM at the beginning of each cycle.
The goal is to add weight to your one-rep max every week, provided you are feeling good and that your reps are clean and performed at an appropriate tempo.
Ego lifting and sloppy reps have no place in this program, so be strict on your form and leave a few extra reps in the tank if you feel run down or notice your form slipping. Prioritize good nutrition by eating at least your maintenance calories and ensuring to get sufficient quality sleep.
This program is intense and more complex than other strength programs, so be sure to read a more in-depth overview of how to run GZCLP UHF+ and review the program spreadsheet below.
If you’d prefer a 3 or 4 day version of the popular GZCLP variation, you can check those out for free on the Boostcamp App.
GZCLP Program - Boostcamp App
Prefer an app to a spreadsheet? If so, you're in luck!
Boostcamp has a free app version of GZCLP (3 day and 4 day versions) that you can use directly from your phone.
It tracks your progress and calculates your lifts, just like a spreadsheet.
Works on iOS and Android.
GZCL UHF+ 5-Day Split Program Spreadsheet
Starscream 5-Day Hypertrophy Split
- Experience level: intermediate
- Program goals: hypertrophy
- Training frequency: five days per week
- Program length: 12 weeks
- Spreadsheet: Starscream: 12-Week Hypertrophy Program (5 Day)
Starscream is a hypertrophy program that’s spread over five weekly sessions and targets different muscle groups each session. The primary goal of this program is to build as much muscle mass as possible.
While the spreadsheet does allow you to list your max lifts for reference, the intention is not to hit new low-rep PRs, as this can impede your recovery and ability to keep performing sets within the optimal hypertrophy range.
Starscream runs for 12 weeks, combining the big three lifts (bench press, deadlift, squat) with assistance lifts to boost muscle growth and balance out the program.
Keep your sets for all exercises more conservative than you would for a strength or powerlifting program – you should not have any grinding sets that take you too close to muscular failure.
The structure for the 5-day Starscream hypertrophy program is as follows:
- Monday is Bench/Chest/Triceps. Choose a back exercise to superset with your bench press.
- Tuesday is Deadlifts/Hamstrings/Glutes. Superset ab training with as much deadlift/assistance work as possible.
- Wednesday is Incline Bench/Shoulders/Triceps. The same rules as Monday apply.
- Thursday is Squats/Quads/Core. You can choose to do either front squats or back squats each day.
- Friday is Volume Bench/Chest/Triceps. Avoid touch-and-go reps. Do not let the last set exceed RPE 9. You should always have at least one rep in the tank.
Starscream: 12-Week Hypertrophy Program (5-Day) Spreadsheet.
Brendan Tietz Sub Max DUP 5-Day Powerlifting Program
- Experience level: intermediate
- Program goals: build strength, off-season powerlifting program
- Training frequency: five days per week
- Program length: 12 weeks
- Spreadsheet: Brendan Tietz Sub Max DUP Generic Template (Sumo Deadlifts).
Brendan Tietz’ sub-max DUP program is best suited for intermediate powerlifting athletes in their off-season. It is not ideal for preparing for a meet as it focuses primarily on sub-maximal lifting with daily undulating periodization.
The program comprises three weekly bench press and squat sessions and two deadlift sessions per week. Brendan provides options for a conventional or sumo deadlift stance, depending on your preference and biomechanics.
The 12-week program is split into three four-week blocks. The intensity ranges from RPE 6-9, then resets the difficulty and tapers the volume.
Accessory work and advanced training techniques like pause squats and myo reps are included in earlier training blocks to perfect technique and build strength in common sticking points.
Brendan points out that his program includes significantly more accessory volume than many powerlifting plans, making it great for those with ambitious hypertrophy goals.
The program’s structure is outlined in great detail in this video from Brendan, the last in an in-depth series explaining how to get the most out of this training plan. To summarize, the 5-day weekly training plan looks like this:
- Day 1: Squat and bench strength, overhead presses, Bulgarian split squats, abs of choice
- Day 2: Deadlift strength, dumbbell Romanian deadlifts or hip thrusts, horizontal row, vertical row, bicep curl of choice
- Day 3: Rest
- Day 4: Squat and bench hybrid, dumbbell bench press, goblet front squat, lateral raises, tricep pushdowns
- Day 5: Deadlift hybrid, horizontal row, vertical row, leg curl myo reps
- Day 6: Squat and bench volume, lateral raise myo reps, tricep myo reps, bicep myo reps, rear delt myo reps
- Day 7: Rest
Some minor tweaks to the weekly schedule can be made. However, Brendan stresses that it is specifically designed to optimize your results. If you need to make significant changes or can’t make the time commitment work with your schedule, you’re better off considering a less time-demanding training split.
Brendan Tietz Sub Max DUP Generic Template (Sumo Deadlifts)
GZCL/MagOrt/DeathBench 5-Day Powerlifting Program
- Experience level: intermediate-advanced
- Program goals: powerlifting, strength
- Training frequency: five days per week
- Program length: 10 weeks
- Spreadsheet: Deathbench-GZCL-MagOrt-LBs Program Spreadsheet.
This hybrid powerlifting program takes the best of several other training plans, including the squat program from GZCL, the Mag-Ort deadlift program, and the Deathbench bench press plan to create a well-rounded powerlifting program best suited to intermediate or advanced lifters.
In addition to the specialized programming for the main three powerlifting movements, this training plan includes accessory work to improve symmetry, strengthen weak points, and increase your powerlifting capacity.
This high-volume program is perfect for powerlifters wanting to build their muscular endurance and strength. Over ten weeks, you will deadlift once a week, bench press twice a week, and squat twice a week, and perform strategically placed accessory exercises after your main lifts.
You will perform AMRAP sets semi-regularly and benefit from an in-built volume and intensity tracker to help you keep safely and effectively pushing your limits.
Deathbench-GZCL-MagOrt-LBs Program Spreadsheet
5-Day Workout Split Benefits
- Higher training volume
- Allows enough rest for each muscle group
- Better for intermediate-advanced lifters
- Builds the habit of training regularly
Higher training volume
A 5-day workout split is perfect for lifters who want to take their training program to the next level. Five workout days a week permits greater training volume for each muscle group and two dedicated rest days allows for optimal muscle recovery.
A 5-day workout split makes it feasible to train each major muscle group at least once a week and gain muscle faster.
Allows enough rest for each muscle group
Higher training frequency targets specific muscle groups and lets your other muscles rest. Despite only including two full rest days, your lower body muscles get a chance to recover on upper body days and vice versa. Splitting up your muscle groups can help you hit each session with higher intensity to boost muscle growth and strength gains.
Better for intermediate-advanced lifters
A 5-day workout split is perfect for lifters who currently train three or four days a week but have noticed a plateau in muscle hypertrophy. Total training volume is a key factor for those wanting to gain muscle.
Provided you strategically and intensely target your major muscle groups and perform high-quality reps, Five workout sessions a week is likely more effective than three or four weekly workouts.
Builds the habit of training regularly
Training more often helps build momentum and turns training into a habitual part of your life. The first few weeks may feel tiring, but you’ll soon notice you feel weird if you miss a scheduled session. Making training a fundamental part of your routine is the best way to stay consistent over time to see the best results.
5-Day Workout Split Drawbacks
- Time-intensive
- Too intense for some beginners
- Complicated and can lead to mental fatigue
Time intensive
The most obvious drawback of training more often is that it takes more time. If you’re too busy for a five-day split, be realistic with yourself and set a more achievable goal. If your training routine hinges on a five-day workout split, missing a day due to work or other commitments could mean you don’t get the ideal amount of training volume per muscle group.
Too intense for some beginners
If you’re just starting out in the gym, hitting five intense weightlifting sessions a week could leave you sore, exhausted, and dreading your next workout. Beginners may be better suited to a three or four-day training split to allow for more muscular recovery.
Complicated and can lead to mental fatigue
Five-day workout splits are generally more complicated and typically aimed at intermediate-advanced lifters. In programs where the same movement patterns are repeated frequently, some people will get bored or complacent, subconsciously reducing their training intensity or focus.
5-Day Workout Split FAQs
The best 5-day workout split to build muscle mass is the one you can realistically stick to for a longer time period. The best and most well-researched training split won’t yield the desired gains if it is unfeasible for your experience level or schedule.
All other variables aside, one systematic review found that training a particular muscle group twice a week yielded superior hypertrophy gains compared to training the muscle groups only once per week.
In practice, this could resemble following a push/pull/legs workout split or one of the above-listed 5-day workout splits that hits all your main muscle groups twice.
The Starscream 5-Day Hypertrophy 5-day workout split is a great example of this training approach.Your upper and lower body muscles get at least two quality training sessions each week, with a combination of compound and accessory work to build a well-rounded physique.
The best 5-day workout split for powerlifting will depend on your experience level, preferences, schedule, and whether you are off-season or preparing for a meet or competition.
When you are on-season, programs like GZCL UHF+ may be better suited to get you used to lifting heavy weights for low reps and testing your heavy singles regularly.
This training approach is highly taxing on your nervous system and is not recommended for extensive periods of several months or more.
During your off-season, keeping your weights submaximal and building muscular endurance and a more capable engine with a 5-day workout split like Brendan Tietz’ Sub Max Powerlifting Program will benefit you more.
