5 Day Workout Split: 4 Options Compared, with Weekly Schedules

A 5 day workout split works best as PPLUL, which trains every muscle twice a week and leaves two rest days. The bro split also fits five days, but it trains each muscle only once.

Want five days with every set filled in? PPLUL trains each muscle twice a week, and the bro split gives each muscle its own day. Hardy tracks every set.

PPLUL Workout Bro Split Workout Download Hardy

In this article

Four ways to split five days

Five days a week is a lot of training, so the split matters. The four common options differ in how often each muscle works. Two of them have their own page.

The four common 5-day splits
Split	Days	Each muscle per week	Best for
PPLUL	Push, pull, legs, upper, lower	2 times	Muscle gain, most people
Bro split	Chest, back, shoulders, arms, legs	1 time	Bodybuilders who like one focus per day
Upper/lower + 1	Upper, lower, upper, lower, weak point	2 to 3 times	Extra work for arms or shoulders
One main lift per day	Bench, squat, press, deadlift, bench	1 to 2 times	Strength programs like nSuns

PPLUL: movement days, then upper and lower

PPLUL runs three days by movement and then two days of upper and lower. Every muscle gets two sessions a week. The PPLUL split page has the full week and where to put the rest days.

One muscle group per day

The classic bodybuilding week gives chest, back, shoulders, arms and legs one day each. Each muscle gets one long, hard session. The bro split page covers the schedule and when it works.

Upper/lower plus one day

Run a normal upper/lower week, then add a fifth day for the muscles you want to grow most. Arms and shoulders are the usual picks. The Upper Lower Arms Split runs this week with every set filled in.

An upper/lower week with a fifth day
Day	Focus
Monday	Upper body, heavier
Tuesday	Lower body, heavier
Wednesday	Rest
Thursday	Upper body, more reps
Friday	Lower body, more reps
Saturday	Weak point: arms and shoulders
Sunday	Rest

One main lift per day

Strength programs like nSuns give each day one heavy lift and a lighter second lift. Bench press shows up twice, because it gains slowly. A ready version is nSuns 5 Day.

Best 5 day workout split

For most people the best 5 day workout split is PPLUL. It trains every muscle twice a week and keeps two rest days. Upper/lower plus one is a close second.

Pick the bro split if you enjoy one muscle per day and can fit enough sets in each session. Pick one main lift per day if your goal is strength.

5 day workout split for muscle gain

For muscle gain, pick PPLUL or upper/lower plus one. Aim for about 10 to 20 hard sets per muscle each week, split across two sessions.

Start near 10 sets per muscle and add a set every few weeks.
Put your weakest muscle first in the session, when you are fresh.
Sleep at least 7 hours. Five days a week needs it.

5 day workout split: each muscle twice a week

PPLUL and upper/lower plus one both train each muscle twice. The bro split does not. A 2016 review found twice a week grew muscle more than once a week.

If five days is too many, a 4 day workout split also trains each muscle twice. The workout splits page compares every option.

Five days a week: pros and cons

✓Room for more sets per muscle than 3 or 4 days.

✓Shorter sessions, since the work is spread out.

✓PPLUL still gives two full rest days.

✗Harder to recover from, especially with poor sleep.

✗Hard to keep up in a busy week.

✗The bro split version trains each muscle only once.

Frequently Asked Questions

What is the best 5 day workout split?

PPLUL for most people. It trains each muscle twice a week and leaves two rest days. Upper/lower plus one is a close second.

What is the best 5 day workout split for muscle gain?

PPLUL or upper/lower plus a weak-point day. Aim for about 10 to 20 hard sets per muscle each week, split over two sessions.

Is there a 5 day workout split that hits each muscle twice a week?

Yes. PPLUL and upper/lower plus one both do. The bro split trains each muscle only once.

Is working out 5 days a week too much?

Not if you sleep well and build up to it. Start with fewer sets per session than you think you need. If your lifts drop for two weeks, cut back to four days.