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November 4, 2025
What is a 5-Day Workout Split for Muscle Building
A 5-day workout split divides your training week into five focused sessions, each targeting specific muscle groups. Unlike full-body routines where you train everything in one session, this approach dedicates entire workouts to individual areas—chest, back, shoulders, arms, and legs.
The beauty of this split lies in its specificity. When you dedicate an entire session to your chest, you can perform 4-6 different exercises targeting the muscle from multiple angles. This volume and variety simply isn't possible when you're trying to hit your entire body in 60 minutes.
Most lifters following a 5-day split train Monday through Friday, taking weekends off for recovery. However, the schedule is flexible—you could train any five days that fit your lifestyle. The key is maintaining consistency and allowing adequate rest between sessions targeting the same muscle groups.
This training frequency creates an optimal balance between workout volume and recovery time. Each muscle group gets hit hard once per week with 15-25 sets, then has a full seven days to repair and grow stronger. Research published in the Journal of Strength and Conditioning Research shows that training each muscle group once weekly with sufficient volume produces comparable hypertrophy to higher frequency approaches, especially for intermediate and advanced lifters.
Benefits of a 5-Day Training Schedule
The 5-day split offers several advantages that make it particularly effective for muscle building. First, the increased training volume per muscle group accelerates hypertrophy. When you dedicate 45-60 minutes solely to back training, you can accumulate significantly more quality sets than squeezing back work into a full-body session.
Second, this split allows for better exercise variety. During a dedicated chest day, you might perform flat barbell bench press, incline dumbbell press, cable flyes, and dips—hitting the pectorals from every angle. This comprehensive approach ensures balanced development and prevents weak points.
Third, the focused nature of each session improves mind-muscle connection. When you're not mentally juggling exercises for six different body parts, you can concentrate fully on contracting and controlling the target muscle. This enhanced focus translates to better form and more effective training.
The recovery pattern also works well for most lifters. Seven days between training the same muscle group provides ample time for repair and growth, especially when you're pushing hard during each session. You're less likely to accumulate fatigue that leads to overtraining or injury.
Finally, the 5-day split fits naturally into most work schedules. Training Monday through Friday with weekends off aligns with typical professional routines, making consistency easier to maintain long-term.
Who Should Use a 5-Day Workout Split
This training approach works best for intermediate to advanced lifters who've built a solid foundation of strength and technique. If you've been training consistently for at least 6-12 months and understand proper form on major compound movements, you're ready for a 5-day split.
Your schedule needs to accommodate five gym sessions weekly. Each workout typically runs 45-75 minutes, so you're looking at roughly 6-8 hours of training time per week when including warm-ups and cool-downs. If you can't commit to this frequency consistently, a 3-day or 4-day split might serve you better.
Lifters focused on bodybuilding or physique development benefit most from this split. The high volume and muscle isolation make it ideal for building size and achieving balanced proportions. Powerlifters and strength athletes might prefer different approaches that emphasize their competition lifts more frequently.
You should also have access to a well-equipped gym. While you can modify exercises based on available equipment, the 5-day split works best when you have access to barbells, dumbbells, cables, and various machines to create exercise variety.
Beginners should typically avoid this split initially. If you're new to lifting, you'll build muscle faster with full-body workouts performed 3-4 times weekly. The 5-day split becomes more effective once you've developed the work capacity and technical proficiency to handle higher training volumes.
[INFOGRAPHIC: Comparison chart showing muscle growth results across 3-day, 4-day, 5-day, and 6-day training splits with percentage gains over 12 weeks]
Complete 5-Day Workout Schedule Breakdown
The classic 5-day split follows this structure:
Monday: Chest
Tuesday: Back
Wednesday: Shoulders and Traps
Thursday: Arms (Biceps and Triceps)
Friday: Legs
Saturday & Sunday: Rest
This sequence strategically spaces out related muscle groups. Chest and shoulders both involve pressing movements, but placing back training between them provides recovery time. Similarly, your triceps get worked during chest and shoulder days, but they have two days to recover before dedicated arm training.
Some lifters prefer alternative arrangements. You might train legs earlier in the week when you're freshest, or split the routine differently based on your recovery patterns. The specific order matters less than maintaining consistency and ensuring adequate rest between sessions that stress the same muscles.
Each workout should include a proper warm-up, 4-6 main exercises, and a cool-down. Total training time typically ranges from 45-75 minutes depending on rest periods and exercise selection. Quality matters more than duration—a focused 50-minute session beats a distracted 90-minute workout.
When implementing deload weeks, reduce volume by 40-50% every 4-6 weeks. This means cutting your sets in half while maintaining the same exercises and similar intensity. Deloads prevent accumulated fatigue and reduce injury risk while allowing your body to fully recover and adapt to training stress.
Day 1: Chest Workout
Chest day focuses on building the pectoralis major through various pressing and fly movements. Start with compound exercises when you're fresh, then move to isolation work as fatigue sets in.
Warm-up (10 minutes):
5 minutes light cardio
Arm circles and shoulder dislocations with resistance band
2 sets of push-ups (10-15 reps)
1-2 warm-up sets of your first exercise with light weight
Main Workout:
Barbell Bench Press - 4 sets of 6-8 reps
The foundation of chest development
Lower the bar to mid-chest with control
Press explosively while maintaining tension
Incline Dumbbell Press - 4 sets of 8-10 reps
Targets upper chest
Set bench to 30-45 degree angle
Keep dumbbells aligned over elbows throughout movement
Flat Dumbbell Flyes - 3 sets of 10-12 reps
Isolates chest with stretch emphasis
Maintain slight elbow bend throughout
Focus on the stretch at bottom position
Cable Crossovers - 3 sets of 12-15 reps
Constant tension throughout range of motion
Squeeze hard at peak contraction
Experiment with high, middle, and low cable positions
Dips - 3 sets to failure
Lean forward to emphasize chest
Lower until upper arms are parallel to ground
Add weight when bodyweight becomes easy
This workout accumulates 17 total sets for chest—sufficient volume to stimulate growth without excessive fatigue. Rest 2-3 minutes between compound movements and 60-90 seconds between isolation exercises.
Day 2: Back Workout
Back training builds width through vertical pulling and thickness through horizontal pulling. A well-developed back requires both movement patterns plus dedicated work for lower back.
Warm-up (10 minutes):
5 minutes rowing machine or light cardio
Band pull-aparts (2 sets of 15)
Dead hangs from pull-up bar (2 sets of 20-30 seconds)
Light lat pulldowns (2 sets of 12-15)
Main Workout:
Deadlifts - 4 sets of 5-6 reps
King of back builders
Maintain neutral spine throughout
Drive through heels and squeeze glutes at top
Pull-ups or Lat Pulldowns - 4 sets of 8-10 reps
Builds back width
Pull elbows down and back
Squeeze shoulder blades together at bottom
Barbell Rows - 4 sets of 8-10 reps
Develops back thickness
Hinge at hips with flat back
Pull bar to lower chest/upper abdomen
Seated Cable Rows - 3 sets of 10-12 reps
Targets mid-back
Keep chest up and shoulders back
Pull to sternum, not waist
Face Pulls - 3 sets of 15-20 reps
Rear delt and upper back
Pull rope to face level
External rotation at end of movement
Hyperextensions - 3 sets of 12-15 reps
Lower back strength and endurance
Control the descent
Add weight when bodyweight becomes easy
Back workouts typically run longer due to the muscle group's size and the number of movement patterns required. Expect 60-75 minutes for this session.
Day 3: Shoulder and Traps Workout
Shoulder training targets all three deltoid heads plus the trapezius muscles. This creates the wide, powerful upper body appearance that defines a strong physique.
Warm-up (10 minutes):
5 minutes light cardio
Shoulder circles forward and backward
Band pull-aparts (2 sets of 15)
Empty bar overhead press (2 sets of 10)
Main Workout:
Overhead Press (Barbell or Dumbbell) - 4 sets of 6-8 reps
Primary shoulder builder
Press straight overhead
Keep core tight throughout
Lateral Raises - 4 sets of 10-12 reps
Isolates side delts
Raise to shoulder height
Control the descent
Reverse Pec Deck or Rear Delt Flyes - 4 sets of 12-15 reps
Targets often-neglected rear delts
Keep slight bend in elbows
Squeeze shoulder blades together
Arnold Press - 3 sets of 8-10 reps
Hits all three delt heads
Rotate palms during press
Control throughout full range
Barbell Shrugs - 4 sets of 10-12 reps
Builds trap mass
Shrug straight up
Hold peak contraction briefly
Upright Rows - 3 sets of 12-15 reps
Upper traps and side delts
Pull elbows high and wide
Use moderate weight with control
Shoulder health is crucial for long-term training success. If any exercise causes pain (not just discomfort), substitute a different movement or adjust your form. Using a workout tracker helps you monitor which exercises feel best and track your progress over time.
Day 4: Arms Workout
Arm day isolates biceps and triceps with high volume. While these muscles get worked during back and chest training, dedicated arm work maximizes size and definition.
Warm-up (8 minutes):
5 minutes light cardio
Arm circles
Light cable curls and pushdowns (2 sets of 15 each)
Main Workout:
Barbell Curls - 4 sets of 8-10 reps
Classic bicep builder
Keep elbows stationary
Control the negative
Close-Grip Bench Press - 4 sets of 8-10 reps
Mass builder for triceps
Hands shoulder-width apart
Elbows tucked to sides
Hammer Curls - 3 sets of 10-12 reps
Targets brachialis and brachioradialis
Neutral grip throughout
Alternate or simultaneous
Overhead Tricep Extension - 3 sets of 10-12 reps
Emphasizes long head of triceps
Keep elbows pointing forward
Full stretch at bottom
Preacher Curls - 3 sets of 10-12 reps
Isolates biceps
Prevents momentum
Focus on peak contraction
Tricep Rope Pushdowns - 3 sets of 12-15 reps
Isolation for triceps
Split rope at bottom
Squeeze hard at full extension
Cable Curls - 3 sets of 12-15 reps
Constant tension on biceps
Various grip options
Slow and controlled
Arm training allows for shorter rest periods—45-60 seconds between sets keeps intensity high while maintaining pump. The entire workout typically takes 45-55 minutes.
Day 5: Leg Workout
Leg day builds the foundation of your physique. This session targets quadriceps, hamstrings, glutes, and calves through compound and isolation movements.
Warm-up (10 minutes):
5 minutes cycling or walking
Bodyweight squats (2 sets of 15)
Leg swings forward/back and side-to-side
Walking lunges (2 sets of 10 per leg)
Main Workout:
Barbell Back Squats - 4 sets of 6-8 reps
King of leg exercises
Depth to parallel or below
Drive through heels
Romanian Deadlifts - 4 sets of 8-10 reps
Hamstring and glute developer
Hinge at hips with slight knee bend
Feel stretch in hamstrings
Leg Press - 4 sets of 10-12 reps
Quad mass builder
Full range of motion
Controlled descent
Walking Lunges - 3 sets of 12 steps per leg
Functional leg strength
Long stride
Keep torso upright
Leg Curls - 3 sets of 12-15 reps
Hamstring isolation
Control throughout range
Squeeze at peak contraction
Calf Raises - 4 sets of 15-20 reps
Standing or seated
Full stretch at bottom
Hold peak contraction
Leg workouts demand the most energy and recovery. Expect this session to take 60-75 minutes and leave you thoroughly fatigued. Proper nutrition becomes especially important on leg day.
[INFOGRAPHIC: Weekly schedule showing all five workout days with muscle groups highlighted on body diagram, plus rest days]
Sets, Reps, and Rest Periods for Muscle Growth
Optimal set and rep ranges depend on your training goals, but muscle hypertrophy occurs most efficiently within specific parameters.
For compound exercises (squats, deadlifts, bench press, rows):
Sets: 3-5 per exercise
Reps: 5-8 for strength-focused hypertrophy
Rest: 2-3 minutes between sets
For isolation exercises (curls, flyes, lateral raises):
Sets: 3-4 per exercise
Reps: 10-15 for metabolic stress and pump
Rest: 60-90 seconds between sets
Total weekly volume per muscle group should fall between 10-20 sets for most lifters. Beginners start at the lower end, while advanced lifters may push toward the higher range. The 5-day split naturally accommodates this volume by dedicating entire sessions to each muscle group.
Rest periods matter more than most people realize. Shorter rests (60-90 seconds) create metabolic stress and muscle pump, both contributing to hypertrophy. Longer rests (2-3 minutes) allow fuller recovery between sets, enabling you to lift heavier weights and accumulate more total volume.
Training to failure—the point where you can't complete another rep with good form—has its place but shouldn't happen on every set. Research suggests leaving 1-2 reps "in the tank" on most sets produces similar hypertrophy with less fatigue accumulation. Save true failure for the last set of isolation exercises.
Progressive Overload Strategy
Muscle growth requires progressive overload—gradually increasing the demands placed on your muscles over time. Without progression, your body has no reason to adapt and grow.
The most straightforward progression method involves adding weight to the bar. When you can complete all prescribed sets and reps with good form, increase the load by 2.5-5 pounds for upper body exercises and 5-10 pounds for lower body movements.
Here's a practical 12-week progression example for bench press:
Weeks 1-2: 185 lbs × 4 sets × 8 reps
Weeks 3-4: 190 lbs × 4 sets × 8 reps
Weeks 5-6: 195 lbs × 4 sets × 8 reps
Weeks 7-8: 200 lbs × 4 sets × 8 reps
Weeks 9-10: 205 lbs × 4 sets × 8 reps
Weeks 11-12: 210 lbs × 4 sets × 8 reps
This represents a 25-pound increase over three months—sustainable progress that accumulates into significant strength gains over time.
Alternative progression methods include:
Adding reps: Keep weight constant but increase reps from 8 to 10 to 12 before adding weight
Adding sets: Increase from 3 to 4 to 5 sets at the same weight and reps
Reducing rest periods: Decrease rest from 90 to 75 to 60 seconds while maintaining weight and reps
Improving technique: Slower eccentrics, pauses, or increased range of motion
Tracking your workouts becomes essential for implementing progressive overload. You need concrete data showing what you lifted last session to know what to attempt this session. Apps like Setgraph make this process simple by logging every set and showing your previous performance when you start each exercise.
Most lifters can add weight weekly for the first few months on a new program. As you advance, progression slows to every 2-3 weeks, then monthly. This is normal—your body adapts more slowly as you approach your genetic potential.
Nutrition Guidelines for Muscle Building
Training provides the stimulus for muscle growth, but nutrition supplies the raw materials. Without adequate calories and protein, even the best workout program won't build significant muscle.
Caloric Surplus
Muscle building requires eating more calories than you burn. A surplus of 200-500 calories daily supports muscle growth while minimizing fat gain. Larger surpluses build muscle slightly faster but add considerably more body fat.
Calculate your maintenance calories using this formula:
Bodyweight (lbs) × 15 = approximate daily maintenance calories
Add 250-500 calories for muscle building phase
A 180-pound lifter would eat approximately 2,700-3,200 calories daily (180 × 15 = 2,700 + 250-500).
Protein Intake
Protein provides amino acids for muscle repair and growth. Research consistently shows that 0.7-1.0 grams per pound of bodyweight optimizes muscle protein synthesis.
For our 180-pound lifter: 126-180 grams of protein daily
Distribute protein across 4-5 meals throughout the day. Each meal should contain 25-40 grams to maximize muscle protein synthesis. Timing matters less than total daily intake, but consuming protein within 2-3 hours post-workout supports recovery.
Carbohydrates
Carbs fuel intense training and replenish muscle glycogen. On a 5-day split, you're training hard five days weekly—adequate carbohydrate intake becomes crucial for performance and recovery.
Aim for 2-3 grams per pound of bodyweight on training days, slightly less on rest days. Our 180-pound lifter would consume 360-540 grams on workout days.
Time your largest carb meals around training:
2-3 hours pre-workout: 40-60g carbs
Post-workout: 60-100g carbs
Remaining carbs distributed across other meals
Fats
Dietary fat supports hormone production, including testosterone. Consume 0.3-0.5 grams per pound of bodyweight daily. For our 180-pound lifter: 54-90 grams daily.
Prioritize sources like olive oil, avocados, nuts, fatty fish, and whole eggs.
Meal Timing for 5-Day Split
While total daily intake matters most, strategic meal timing can optimize performance:
Pre-workout (2-3 hours before):
40-60g carbs
25-35g protein
Low fat for faster digestion
Post-workout (within 2 hours):
60-100g carbs
30-40g protein
Moderate fat acceptable
Before bed:
30-40g slow-digesting protein (casein or Greek yogurt)
Supports overnight muscle recovery
Hydration also impacts performance. Drink at least half your bodyweight in ounces daily, more on training days. Our 180-pound lifter needs minimum 90 ounces (about 11 cups) daily.
Common Mistakes and How to Avoid Them
Even experienced lifters make errors that limit progress. Recognizing and correcting these mistakes accelerates your results.
Mistake 1: Inconsistent Training
Skipping workouts or constantly changing your routine prevents progressive overload. Your body needs consistent stimulus to adapt.
Solution: Commit to the same schedule for at least 8-12 weeks. If you miss a session, continue with the next scheduled workout rather than trying to make it up.
Mistake 2: Ego Lifting
Using weights too heavy for proper form reduces muscle tension and increases injury risk. That guy quarter-repping 405 on squats isn't building as much muscle as someone squatting 275 to proper depth.
Solution: Check your ego at the door. Use weights that allow full range of motion with controlled tempo. Film your sets occasionally to verify form.
Mistake 3: Neglecting Progressive Overload
Using the same weights week after week provides no reason for your body to grow stronger or bigger.
Solution: Track every workout and aim to beat your previous performance through added weight, reps, or sets. Small improvements compound into major gains.
Mistake 4: Inadequate Recovery
Training hard five days weekly demands serious recovery. Sleeping 5-6 hours nightly while eating at maintenance calories won't support muscle growth.
Solution: Prioritize 7-9 hours of quality sleep. Eat in a caloric surplus with adequate protein. Consider active recovery activities on rest days.
Mistake 5: Ignoring Weak Points
Focusing only on exercises you enjoy creates imbalances. If you love bench pressing but hate squatting, you'll build a disproportionate physique.
Solution: Attack weak points with extra volume or frequency. If your legs lag behind, add an extra leg exercise or perform leg work twice weekly.
Mistake 6: Poor Exercise Selection
Filling your workout with 10 different bicep curl variations while neglecting compound movements limits overall development.
Solution: Build workouts around 2-3 compound exercises, then add 2-3 isolation movements. Compounds should comprise 60-70% of your total volume.
Mistake 7: Training Through Pain
Pushing through joint pain or sharp discomfort leads to injuries that derail progress for weeks or months.
Solution: Distinguish between muscle fatigue (good) and joint/tendon pain (bad). If something hurts, substitute a different exercise or reduce the load.
Recovery and Rest Day Optimization
Muscle growth happens during recovery, not during training. Your workouts create the stimulus, but rest allows adaptation.
Sleep Quality
Sleep is when your body releases growth hormone and repairs muscle tissue. Aim for 7-9 hours nightly, with consistent sleep and wake times.
Improve sleep quality by:
Keeping your bedroom cool (65-68°F)
Eliminating screens 60 minutes before bed
Using blackout curtains
Avoiding caffeine after 2 PM
Establishing a consistent bedtime routine
Active Recovery
Complete rest isn't always optimal. Light activity on rest days promotes blood flow and reduces soreness without creating additional fatigue.
Effective active recovery activities:
20-30 minute walks
Light swimming or cycling
Yoga or stretching routines
Foam rolling and mobility work
Avoid intense cardio or additional lifting on rest days. The goal is promoting recovery, not creating more fatigue.
Stress Management
Chronic stress elevates cortisol, which interferes with muscle growth and recovery. Managing life stress becomes part of your training program.
Stress reduction strategies:
Meditation or breathing exercises (10 minutes daily)
Time in nature
Hobbies unrelated to fitness
Social connection with friends and family
Limiting news and social media consumption
Deload Weeks
Every 4-6 weeks, implement a deload week where you reduce training volume by 40-50%. Keep the same exercises and similar weights, but cut sets in half.
Example deload for chest day:
Bench Press: 2 sets instead of 4
Incline Press: 2 sets instead of 4
Flyes: 2 sets instead of 3
Crossovers: 2 sets instead of 3
Deloads feel counterintuitive—you'll feel like you're not doing enough. But this planned recovery prevents overtraining and allows your body to fully adapt to accumulated training stress. Most lifters return from deload weeks feeling refreshed and often hit new PRs.
Supplement Support
While whole foods should provide most nutrients, certain supplements support recovery:
Creatine Monohydrate: 5g daily improves strength and muscle fullness. Take any time of day with or without food.
Protein Powder: Convenient way to hit daily protein targets. Whey post-workout, casein before bed.
Omega-3 Fatty Acids: 2-3g daily reduces inflammation and supports joint health. Particularly important with high training volume.
Vitamin D: 2,000-4,000 IU daily if you don't get regular sun exposure. Supports testosterone production and immune function.
Magnesium: 400-500mg before bed improves sleep quality and muscle relaxation.
Supplements enhance an already solid program—they can't compensate for poor training or nutrition.
Transitioning to a 5-Day Split
If you're currently following a 3-day or 4-day program, don't jump immediately into five weekly sessions. Your body needs time to adapt to increased training frequency.
Week 1-2: Add one additional training day to your current split. If you're doing 3 days, move to 4 days.
Week 3-4: Maintain 4 days but slightly increase volume on each session.
Week 5-6: Add the fifth training day, but keep volume moderate on all sessions.
Week 7+: Gradually increase volume to the full 5-day split outlined in this guide.
This gradual progression allows your recovery systems to adapt without overwhelming your body. Jumping from 3 to 5 days immediately often leads to excessive soreness, fatigue, and potentially injury.
Beginners (less than 6 months consistent training) should stick with 3-4 day programs until they've built adequate work capacity and technical proficiency. The 5-day split becomes more effective once you've established a foundation.
Tracking Your Progress
Consistent tracking separates lifters who make steady progress from those who spin their wheels. You need objective data to implement progressive overload and identify what's working.
Track these metrics:
Workout Performance:
Exercises performed
Weight used for each set
Reps completed
Rest periods
Subjective difficulty (RPE or RIR)
Body Measurements:
Bodyweight (weekly, same day/time)
Progress photos (every 2-4 weeks)
Key measurements: chest, waist, arms, thighs (monthly)
Strength Benchmarks:
Test 1-rep max on major lifts every 8-12 weeks
Track rep PRs (most reps at a given weight)
Modern workout tracking apps make this process simple. Setgraph automatically logs your sets and shows previous performance when you start each exercise, making progressive overload straightforward. You can see exactly what you lifted last week and know what to attempt today.
Review your data monthly to assess progress. If strength is increasing and measurements are growing while bodyweight trends upward, you're building muscle. If numbers stagnate for 3-4 weeks, adjust your training or nutrition.
Frequently Asked Questions
How long should each workout last?
Most sessions run 45-75 minutes depending on the muscle group and your rest periods. Chest, back, and legs typically take longer (60-75 minutes) due to more exercises and longer rest periods on compound movements. Arms and shoulders often finish in 45-55 minutes.
What if I miss a workout day?
Continue with your next scheduled session rather than trying to make it up. If you miss Monday's chest workout, just do Tuesday's back workout on Tuesday. Attempting to cram missed sessions into your schedule often leads to inadequate recovery.
Can I do cardio on this split?
Yes, but strategically. Add 20-30 minutes of low-intensity cardio on rest days or after lifting sessions. Avoid intense cardio that interferes with recovery. If fat loss is a goal, gradually increase cardio duration rather than intensity.
How long before I see results?
Noticeable strength increases occur within 2-3 weeks. Visible muscle growth becomes apparent after 6-8 weeks of consistent training and proper nutrition. Significant physique changes require 12-16 weeks minimum.
Should every set go to failure?
No. Training to complete failure on every set creates excessive fatigue without additional muscle growth. Leave 1-2 reps in reserve on most sets. Save true failure for the final set of isolation exercises.
Building muscle with a 5-day workout schedule requires commitment, but the results justify the effort. This split provides the volume, frequency, and recovery balance that intermediate and advanced lifters need for continued progress. Stay consistent with your training, fuel your body properly, track your performance, and the gains will come.
Ready to start tracking your 5-day split and maximizing your muscle gains? Try Setgraph to log your workouts, monitor progressive overload, and stay consistent with your training schedule.
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