5-Day Workout Plan (Upper/Lower + Push/Pull/Legs)
Upper, lower, push, pull and legs. Combines the frequency of upper/lower with the focus of a push/pull/legs split — ideal when you enjoy training most days.
Intermediate to advanced lifters with five days available.
Why this split
- Each major muscle is trained at least twice a week.
- Volume was trimmed to fit your time.
- No major muscle is trained on consecutive days.
Your training week
Mon
Upper Body
Tue
Lower Body
Wed
Push
Thu
Rest
Fri
Pull
Sat
Legs
Sun
Rest
MonUpper Body
≈45 min · 18 sets
ChestBackShouldersBicepsTriceps
Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Push-Up: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
Primary: Chest · Secondary: Triceps, Shoulders, Abs · Difficulty: Beginner
Reps6–10Primary: Back · Secondary: Biceps · Difficulty: Beginner
Reps6–10Primary: Back · Secondary: Biceps, Lower back, Shoulders · Difficulty: Intermediate
Reps6–10Primary: Chest · Secondary: Shoulders · Difficulty: Beginner
Reps10–15Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner
Reps10–15Primary: Triceps · Difficulty: Beginner
Reps10–15Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Reps10–15
TueLower Body
≈39 min · 16 sets
QuadricepsHamstringsGlutesCalvesAbs
Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Bulgarian Split Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Intermediate
Reps6–10Primary: Quadriceps · Difficulty: Beginner
Reps10–15Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Reps10–15Primary: Glutes · Difficulty: Beginner
Reps10–155Standing Calf Raise (Machine)
Primary: Calves · Difficulty: Beginner
Reps10–15Primary: Abs · Secondary: Shoulders, Glutes · Difficulty: Beginner
Reps10–15
WedPush
≈28 min · 10 sets
ChestShouldersTriceps
Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Barbell Bench Press: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner
Reps6–10Primary: Chest · Secondary: Shoulders · Difficulty: Beginner
Reps10–15Primary: Shoulders · Secondary: Traps · Difficulty: Beginner
Reps10–15Primary: Triceps · Difficulty: Beginner
Reps10–15
FriPull
≈28 min · 10 sets
BackBicepsShoulders
Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before One-Arm Dumbbell Row: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner
Reps6–10Primary: Back · Secondary: Abs · Difficulty: Beginner
Reps10–15Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner
Reps10–15Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Reps10–15
SatLegs
≈37 min · 15 sets
QuadricepsHamstringsGlutesCalvesAbs
Warm-up: 5 minutes of easy cardio plus mobility for the joints you'll train. Before Barbell Back Squat: 1 light set of 10–12 reps and 1 set of 4–6 at about 70% of your working weight.
Primary: Quadriceps, Glutes · Secondary: Hamstrings, Lower back, Abs · Difficulty: Intermediate
Reps6–10Primary: Quadriceps · Difficulty: Beginner
Reps10–15Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Reps10–15Primary: Glutes · Difficulty: Beginner
Reps10–155Standing Calf Raise (Machine)
Primary: Calves · Difficulty: Beginner
Reps10–15Primary: Abs · Secondary: Shoulders, Glutes · Difficulty: Beginner
Reps10–15
How to run each session
- Warm-up (5–8 min)
- 3–5 minutes of easy cardio (bike, treadmill or jumping jacks), mobility for the joints you will train and 1–2 light sets of the first exercise before your working sets.
- Effort
- Take sets to 1–2 reps short of failure. The last set of each exercise can get close to failure.
- How to progress (double progression)
- When you hit the top of the rep range on every set of an exercise, add 2–5% load next session and go back to the bottom of the range. Log your loads and reps.
- Deload week
- Every 6–8 weeks, do a week with half the sets at the same load to let your joints recover and come back stronger.
Your next 4 weeks
1Week 1
Learn the exercises and find your weights: finish sets with 3 reps left.
2Week 2
Add weight where it felt easy. Stop with 2 reps left.
3Week 3
Go for the top of the rep range. Stop 1–2 reps from failure.
4Week 4
Hit the top of the range on every set? Add 2–5% weight. Log everything to compare.
Every 6–8 weeks, take an easy week with half the sets.
To build muscle: eat in a small surplus with 1.6–2.2 g of protein per kg — see the ready-made meal plans. →
Weekly metrics
- Total weekly sets
- 69
- Sessions per week
- 5
- Avg. duration
- 35 min
- Exercises per session
- 5.4
Sets per muscle / week
- Chest12 / 12 · 2×/week
- Back14 / 14 · 2×/week
- Shoulders17.5 / 10 · 3×/week
- Biceps9 / 8 · 2×/week
- Triceps8 / 8 · 2×/week
- Quadriceps12 / 12 · 2×/week
- Hamstrings10 / 9 · 2×/week
- Glutes14.5 / 9 · 2×/week
- Calves7 / 6 · 2×/week
- Abs10 / 6 · 2×/week
Volume distribution
- Chest 11%
- Back 12%
- Shoulders 15%
- Biceps 8%
- Triceps 7%
- Quadriceps 11%
- Hamstrings 9%
- Glutes 13%
- Calves 6%
- Abs 9%
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Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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Exercise mat
Comfortable surface for core and floor exercises.
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Lifting straps
Keep your grip from limiting heavy pulls.
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