Workout Routine

Free

Upper Lower Arms Split – 5-Day Muscle Building Routine

by Hardy

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Upper lower arms split for five days a week. You run a normal upper/lower week, then add a fifth day for arms and shoulders.

Every muscle gets trained twice a week. Arms and side delts get a third session, because they respond well to extra work. Hardy tracks every set and works out your next weight from the rules below.

Weekly structure

Train Monday, Tuesday, Thursday, Friday and Saturday. Rest on Wednesday and Sunday.

  • Upper Heavy: bench press 3×5–8, barbell row 3×5–8, overhead press 3×6–10, lat pulldown 3×8–12, dumbbell curl 2×10–12, triceps pushdown 2×10–12
  • Lower Heavy: squat 3×5–8, Romanian deadlift 3×6–10, leg press 3×10–12, leg curl 3×10–12, calf raise 3×8–12
  • Upper Reps: incline dumbbell press 3×10–15, seated cable row 3×10–15, seated dumbbell shoulder press 3×10–15, close-grip lat pulldown 3×10–15, lateral raise 3×12–20, hammer curl 2×12–15
  • Lower Reps: Bulgarian split squat 3×10–12, hip thrust 3×10–15, lying leg curl 3×12–15, leg extension 3×12–15, seated calf raise 3×12–20
  • Arms & Shoulders: close-grip bench press 3×8–12, barbell curl 3×8–12, overhead triceps extension 3×10–15, seated incline curl 3×10–15, lateral raise 4×12–20, reverse pec deck 3×12–20

Rest 2 to 3 minutes on the first two lifts of the heavy days and 60 to 90 seconds on everything else.

Progression

Every exercise uses double progression. Start at the bottom of the rep range and add reps each session. When every set reaches the top, Hardy adds weight and you start again from the bottom.

Most exercises go up 5 lbs (2.5 kg). Barbell squats, deadlifts, hip thrusts, leg presses and calf raises go up 10 lbs (4.5 kg). Fall below the range and the weight comes down by the same amount.

Tips

  • Keep the arms day on Saturday, after the lower day. Your arms are fresh and the heavy upper day is four days away.
  • Swap the arms day for your own weak point, such as chest or calves, and keep the rest of the week as it is.
  • Only four days free? Run the 4 Day Upper Lower Split without the fifth day.
  • The 5 day workout split guide compares this week with PPLUL and the bro split.

Starting TM is 90% of 1RM.

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Upper Heavy

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5-8
150 sec
2
–
–
5-8
150 sec
3
–
–
5-8
150 sec

Double Progression: Work within 5-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

bench press

3×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5-8
150 sec
2
–
–
5-8
150 sec
3
–
–
5-8
150 sec

Double Progression: Work within 5-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

barbell row

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-10
120 sec
2
–
–
6-10
120 sec
3
–
–
6-10
120 sec

Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

overhead press

3×6

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

lat pulldown

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
60 sec
2
–
–
10-12
60 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

curl

2×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
60 sec
2
–
–
10-12
60 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

tricep pushdown

2×10

Lower Heavy

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5-8
180 sec
2
–
–
5-8
180 sec
3
–
–
5-8
180 sec

Double Progression: Work within 5-8 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

squat

3×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6-10
150 sec
2
–
–
6-10
150 sec
3
–
–
6-10
150 sec

Double Progression: Work within 6-10 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

romanian deadlift

3×6

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
120 sec
2
–
–
10-12
120 sec
3
–
–
10-12
120 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

leg press

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
60 sec
2
–
–
10-12
60 sec
3
–
–
10-12
60 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

leg curl

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
60 sec
2
–
–
8-12
60 sec
3
–
–
8-12
60 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

calf raise

3×8

Upper Reps

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
90 sec
2
–
–
10-15
90 sec
3
–
–
10-15
90 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

incline bench press

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
90 sec
2
–
–
10-15
90 sec
3
–
–
10-15
90 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

seated cable row

3×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
90 sec
2
–
–
10-15
90 sec
3
–
–
10-15
90 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

seated shoulder press

3×10

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
90 sec
2
–
–
10-15
90 sec
3
–
–
10-15
90 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

close grip lat pulldown

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-20
60 sec
2
–
–
12-20
60 sec
3
–
–
12-20
60 sec

Double Progression: Work within 12-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

lateral raise

3×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
60 sec
2
–
–
12-15
60 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

hammer curl

2×12

Lower Reps

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-12
90 sec
2
–
–
10-12
90 sec
3
–
–
10-12
90 sec

Double Progression: Work within 10-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

bulgarian split squat

3×10

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
120 sec
2
–
–
10-15
120 sec
3
–
–
10-15
120 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

hip thrust

3×10

lying leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
60 sec
2
–
–
12-15
60 sec
3
–
–
12-15
60 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

lying leg curl

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
60 sec
2
–
–
12-15
60 sec
3
–
–
12-15
60 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

leg extension

3×12

seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-20
60 sec
2
–
–
12-20
60 sec
3
–
–
12-20
60 sec

Double Progression: Work within 12-20 reps, adding one rep per successful session. At the top of the range, weight increases by 10 lbs; failing at the bottom decreases it by 10 lbs.

seated calf raise

3×12

Arms & Shoulders

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
120 sec
2
–
–
8-12
120 sec
3
–
–
8-12
120 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

close-grip bench press

3×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8-12
90 sec
2
–
–
8-12
90 sec
3
–
–
8-12
90 sec

Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

curl

3×8

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
60 sec
2
–
–
10-15
60 sec
3
–
–
10-15
60 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

overhead triceps extensions

3×10

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10-15
60 sec
2
–
–
10-15
60 sec
3
–
–
10-15
60 sec

Double Progression: Work within 10-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

seated incline curl

3×10

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-20
60 sec
2
–
–
12-20
60 sec
3
–
–
12-20
60 sec
4
–
–
12-20
60 sec

Double Progression: Work within 12-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

lateral raise

4×12

reverse pec deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-20
60 sec
2
–
–
12-20
60 sec
3
–
–
12-20
60 sec

Double Progression: Work within 12-20 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

reverse pec deck

3×12