So many splits out there, its like choosing a Netflix series to binge watch, overwhelming. Like a lot of you, I cut down for a bit and I’m now looking to build some muscle. So, what’s best? I have tried and tested just about everything. Over the last few years, recently I have been training a 6 day split of Push, pull, legs twice a week. However, I think its time for a 5 day workout split to focus on the gains. Dropping a day at the gym to prioritize recovery, we grow when we’re napping, right?
Why opt for a 5 day workout split
In a previous articleI explored many aspects to building muscle (hypertrophy), check it out for more information. In a nutshell to achieve hypertrophy we need to be getting at least 10 sets in per week per muscle group. Research in trained individuals shows that doing 24 sets or more may not yield additional muscle growth. So the sweet spot is between 10 and 24 sets, depending on the person. I also aim to spend about 1 hour in the gym, anymore and my focus dwindles faster than my willpower in front of baklava.
Now you could get this into a 6 day split, take your time a bit or do more sets. However I want to try and reap some benefits from resting. After training 6 days for a long period of time I found that I was getting less pump than normal and generally feeling tired.
Is a 5 day workout split the holy grail for building muscle?
Yes and no. The ultimate goal is the number of weekly sets per muscle group. Whether you want to spread it across 3 days or 6 days its up to you. However with a 5 day workout split, you will give your muscles some TLC and the opportunity to shine in the gym. Training 6 days should be left to advanced lifters as your body will be put through a lot of stress
Should I train a 5 day workout split as a beginner?
As a beginner you will not need a 5 day workout split, leave this to intermediate and advanced lifters. If you are beginning your lifting journey you will not need to work as hard as intermediates and advanced lifters, so make the most of that. Stick to a 3 or 4 day split and get 10 sets per muscle per week. If you need help with this feel free to contact us.
The 5 day workout split;
I have gone for a Legs, push, pull, lower, upper split;
Day 1 – Legs
- Leg press: 4 sets
- Leg extension: 4 sets
- Leg curl: 4 sets
- Standing calf raise: 4 sets
- Dragon flag: 4 sets
- Decline crunch: 4 sets
- Russian twist: 4 sets
Day 2 – Push
- Incline dumbbell press: 4 sets
- Flat chest press: 4 sets
- Chest fly (Peck deck) 4 sets
- Shoulder machine press4 sets
- Lateral dumbbell raise: 4 sets
- Overhead cable triceps extension: 4 sets
- Cable triceps kick back: 4 sets
Day 3 – Pull
- Lat pull down: 4 sets
- Cable row (V bar): 4 sets
- Machine row: 4 sets
- Dumbbell shrugs: 4 sets
- Face pulls: 4 sets
- Preacher curl: 4 sets
- Hammer curl: 4 sets
Day 4 – Lower
- Hack squat: 4 sets
- Bulgarian split squat: 4 sets
- Leg extension: 4 sets
- Leg curl: 4 sets
- Standing calf raise: 4 sets
- Handing leg raise: 4 sets
- Ab crunch machine: 4 sets
Day 5 – upper
- Dumbbell shoulder press: 4 sets
- Lateral dumbbell raise: 4 sets
- Machine chest press: 4 sets
- Triceps cable pulldown: 4 sets
- Triceps machine extension: 4 sets
- Preach curl: 4 sets
- Bent over row: 4 sets
Yup I love to do 4 sets on everything, I also aim to do 8-12 reps per sets. At the end of the week this 5 day workout split leaves me with the following amount of sets per muscle group:
| Shoulder | 16 |
| chest | 16 |
| back | 16 |
| tri | 16 |
| bi | 12 |
| hamstring | 16 |
| quads | 20 |
| abs | 20 |
This can be adjusted depending on your goals or areas that may be injured.
Other options
Of course there are lots of other options out there and you may not want a 5 day workout split. I’d be delighted to help you create the perfect plan for you , because fitness routines should be personalized. Other popular 5, 4 and 3 day splits are;
The bro split
- Day 1 Chest
- Day 2 Back
- Day 3 Arms
- Day 4 legs
- Day 5 shoulders
Or a 4 day upper lower split
- Day 1 Upper
- Day 2 Lower
- Day 3 upper
- Day 4 Lower
Or even a 3 push pull leg split
- Day 1 Push
- Day 2 Pull
- Day 3 legs
Conclusion
Whatever path you choose, remember the magic number is a minimum 10 sets per muscle group per week. Designing a workout plan can be trickier than finding Wally (Waldo), so consider how many days a week you can devote to the gym and how long you can train for. As always send a message if you need help to plan.