When it comes to your weekly workout split in the gym, there are several ways to do it. It’s not a one-size-fits-all for everyone.
Some people choose to work out 2-3 days per week due to their busy schedules, but some people work out 6-7 days per week. Plus, someone who trains every day probably does very different workouts from someone going 3 times a week.
This is because no one wants to overtrain their body, and it takes time to recover. If you work out 2 times a week, you most likely target your whole body both times. If you train 7 times a week and you do full-body training every time … You'd continuously break your body down with no time to recover.
Rest and recovery are something you need to factor into your training split if you want to avoid an injury. That's why different training splits exist! But they also exist to accomplish different goals.
If you’re confused by the term “training split” or “workout split,” don’t worry. Most people don’t know what they mean when they first hear it.
What is a Workout Split?
A workout split is how you structure your training throughout the week to maximize results and recovery. Instead of working the same muscles every session, splitting up your workouts ensures each muscle group gets trained effectively while allowing proper rest.
Here’s an example…
Let’s say you train your chest on Monday. To avoid overtraining and allow recovery, you wouldn’t hit chest again for at least a couple of days. So, maybe you train legs on Tuesday and back on Wednesday. By the time you return to chest, your muscles have recovered, allowing you to push harder and make progress.
Now, there’s no single "best" workout split—only the best one for you. Your goals, schedule, and recovery all play a role in what works best. Whether you train 3, 4, or 5+ days a week, the key is finding a routine you can stick with consistently.
If you’re here, chances are you’re training 5 days a week—or planning to. Many lifters find that 5-day workout splits offer the perfect balance between training frequency and recovery. In fact, that's why I personally choose a 5-day workout routine.
Now that you understand what a workout split is and why it matters, let’s break down the most effective training splits so you can find the one that fits your goals.
Who Is a 5-Day Split Workout Routine Best For?
A 5-day workout split is an effective and structured way to train for muscle growth, strength gains, and fat loss. At the same time, it’s not for everyone. It’s best suited for those who are committed to consistency and ready to push their limits in the gym.
Here’s who will benefit most from the best 5-day workout split:
Anyone Focused on Muscle Growth
By dedicating separate days to different muscle groups, a 5-day workout split allows for higher training volume. This can help maximize muscle hypertrophy (growth).
Lifters Looking to Get Stronger
This split provides ample time for compound lifts like squats, deadlifts, and bench presses. At the same time, you'll have plenty of time for accessory movements for balanced strength.
Those Looking to Burn Fat & Increase Definition
Strength training five days a week keeps your metabolism high. This can help support long-term fat loss and lean muscle preservation.
Intermediate to Advanced Lifters
If you already have experience with weight training, this split allows you to optimize your training for maximum results.
Committed Beginners
While it’s typically recommended for experienced lifters, a 5-day split can work for beginners who have mastered proper form and recovery strategies. Start with moderate intensity and gradually progress.
A 5-day workout split is one of the best training structures for serious lifters. It only can be if you stay disciplined, train with purpose, and fuel your body properly, though.
Common 5-Day Workout Splits
When it comes to a good workout split, the 5-day split works very well for many people. We all share the same 5 weekdays and get 2 days every weekend.
This makes it perfect to plan out your weekly workouts and gives you two days to rest and recover with your family on the weekends. Sure, you can play around and make the weekend days your training days, too. There's nothing wrong with that, either.
That's what makes the 5-day training split so advantageous ... it’s flexible!
So what are some good 5-day workout splits? I’ll give you some good ones that I see often.
Full Body Split: Great for beginners or anyone short on time who wants to hit all major muscle groups in one session.
Push/Pull/Legs Split: A solid choice for intermediate lifters looking to train efficiently while allowing muscles to recover.
Upper/Lower Split: Perfect for those focused on strength gains with dedicated upper and lower-body training days.
Body Part Split: Ideal for maximizing muscle growth by targeting specific muscle groups each workout.
5-Day Workout Split Option #1 - Upper Body Focus
| Day 1 | Chest & Triceps |
| Day 2 | Back & Biceps |
| Day 3 | Legs & Core |
| Day 4 | Shoulders |
| Day 5 | Arms & Core |
| Day 6 | Rest or Active Rest (Walking/Cardio) |
| Day 7 | Rest or Active Rest (Walking/Cardio) |
In this split, there is only 1 day per week where you are training legs. If you like the size of your leg muscles or are more focused on the upper body, this would be a go-to split.
Your shoulders and arms will get extra work each week on the other training days in this split.
This is because your chest exercises will recruit your shoulders and triceps too. Your back exercises will work your biceps and rear shoulders. Then you have a day made just for shoulders and one for arms.
This next one will be a little more lower-body focused.
5-Day Workout Split Option 2: Lower Body Focus
| Day 1 | Quads, Calves & Core |
| Day 2 | Hamstrings & Glutes |
| Day 3 | Chest, Triceps & Shoulders |
| Day 4 | Back, Biceps & Traps |
| Day 5 | Legs (Full) |
| Day 6 | Rest or Active Rest (Walking/Cardio) |
| Day 7 | Rest or Active Rest (Walking/Cardio) |
This program puts a lot more volume on your legs to help them grow. For this reason, it's a great program for anyone who wants to focus on building their legs.
Doing this much volume on your legs each week will also be good for cardio if you do it right. Compound leg exercises will get your heart pumping and leave you catching your breath!
The next program will incorporate a little bit more cardiovascular training each week.
5-Day Workout Split Option 3: Balanced Focus with Cardio
| Day 1 | Upper Body |
| Day 2 | Lower Body |
| Day 3 | Cardio & Core |
| Day 4 | Upper Body |
| Day 5 | Lower Body |
| Day 6 | Rest or Active Rest (Walking/Cardio) |
| Day 7 | Rest or Active Rest (Walking/Cardio) |
This program is good for keeping things more balanced.
Training half the body at a time puts a little less volume and focus on each muscle during your workout. This keeps the amount of damage lower and allows for faster recovery.
The faster recovery is a big plus because if you want to add in more days on the weekend you can easily do that! You don’t have to, but it’s easier to do when you’re less sore from the lower volume on each muscle.
Now that we’ve got some great common 5-day workout splits, let’s look into some of the exercises for each muscle group. This is not an all-encompassing list, but it’s a good place to start!
Exercises For Your 5-Day Workout Splits
I made sure to break these up into muscle groups. That way, you can easily find and plug in your favorite exercises! Obviously, there are a ton of exercises out there. These just happen to be some that are my favorite and I consider to be effective.
Chest Exercises
• Flat / Incline / Decline Bench Press
• Dumbbell Chest Fly / Machine Pec Deck
• Push-Ups
• Cable Crossover
• Dumbbell Pullover
• Front Raises
Back Exercises
• Pull-Ups / Lat Pulldown
• Bent Over Rows
• Cable Low Rows
• Straight Arm Pulldown
• Face Pulls
• Dumbbell Pullover
• Deadlifts
Leg & Glute Exercises
• Back Squats / Front Squats
• Deadlifts
• Romanian Deadlifts
• Lunges / Lateral Lunges
• Hip Bridges
• Calf Raises
• Leg Extensions
• Leg Curls
• Lateral Band Walks
Shoulder Exercises
• Dumbbell Shoulder Press
• Military Press
• Dumbbell Lateral Raises
• Front Raises
• Reverse Dumbbell Fly
• Shrugs
• IYTA Raises
Triceps Isolation Exercises
While many chest exercises also use the triceps, these are triceps-focused exercises.
• Triceps Pressdowns
• Close Grip Bench Press
• Overhead Dumbbell Tricep Extensions
• Diamond Push-ups
• Skull Crushers
• Close Grip Dips
Biceps Isolation Exercises
Similar to your triceps, your biceps get work in other back exercises, but these are biceps-focused exercises. I’m also throwing in forearms and some supporting muscles to the biceps too.
• Bicep Curls with Dumbbell / Barbell / Cables
• Barbell Reverse Curls
• Hammer Curls
• Chin-Ups
• Dumbbell Spider Curls
• Zottman Curls
• Wrist Curls / Wrist Extensions
Core Exercises
• Sit-Ups
• Planks / Side Planks
• Scissor Kick Leg Raises
• Hanging Leg Raises
• Penguin Crunches
• V-Ups
• Cable Crunches
• Bicycle Crunches
Is a 5-Day Split Workout Right for You?
A 5-day workout split can be an effective way to build muscle, gain strength, and improve overall fitness. Now, how do you know if it's the best option for you? That depends on a few key factors: your goals, recovery ability, and consistency.
What’s Your Goal?
Your training split should align with your primary goal. Here’s how a 5-day split can help:
Building Muscle
A 5-day split can allow you to focus on specific muscle groups each day. This can ensure you train them with enough volume and intensity for optimal growth.
Gaining Strength
With more frequent training sessions, you can dedicate time to both heavy compound lifts and accessory work. Both of these things are possible with a 5-day workout split, leading to overall strength gains.
Losing Fat
Weight training five times a week is a great way to burn more calories. Not only that, but it can also help preserve lean muscle to keep metabolism higher over time.
While a 5-day split can support multiple fitness goals, the key is structuring it correctly based on what you want to achieve.
Can You Recover Well?
With more training sessions comes a higher demand on your body. Recovery is just as important as the workouts themselves.
Rest & Muscle Recovery
Each muscle group typically needs 48-72 hours to recover before being trained again. If you don’t allow enough rest, you risk plateaus, fatigue, and even injury.
Sleep & Nutrition
Proper recovery depends on getting enough sleep and fueling your body with the right nutrients, especially protein and carbohydrates.
Avoiding Overtraining
Pushing too hard without proper recovery can slow down progress instead of speeding it up. Listen to your body and adjust the intensity as needed.
Can You Stay Consistent?
The best workout split is the one you can stick to. A 5-day split workout for muscle gain requires a real commitment. If you struggle to hit the gym that often, a 3 or 4-day split might be a better fit.
However, if you thrive on structure, enjoy training, and can consistently recover, this split can deliver incredible results. Plus, it offers flexibility—if life gets busy, you can still tweak your routine to fit your schedule.
Final Verdict
If you have clear fitness goals, prioritize recovery, and can stay consistent, a 5-day workout split is one of the best ways to train. When structured correctly, it allows for balanced muscle growth, strength gains, and effective fat loss.
Reaching Your Goals With a 5-Day Workout Split
When it comes to a good workout split, there are many ways to do it. There is no one best way to do it. As long as you push yourself, recover well, and eat correctly, you’ll see results!
You can mix and match the exercises listed into those days, and have fun with it. Just make sure you’re not overworking any muscles along the way.
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References:
(1) Morán-Navarro R, et al. Time Course of Recovery Following Resistance Training Leading or Not to Failure. European Journal of Applied Physiology. 2017;117(12):2387-2399.
