Upper/Lower + Push/Pull/LegsIntermediate5×/week≈36 min

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.

MonUpper Body

≈47 min · 19 sets

ChestBackShouldersBicepsTriceps

1Push-Up
Primary: Chest · Secondary: Triceps, Shoulders, Abs · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
2Lat Pulldown
Primary: Back · Secondary: Biceps · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
3Seated Cable Row
Primary: Back · Secondary: Biceps, Shoulders · Difficulty: Beginner
Sets3
Reps6–10
Rest120s
4Dumbbell Fly
Primary: Chest · Secondary: Shoulders · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
5Dumbbell Lateral Raise
Primary: Shoulders · Secondary: Traps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
6Triceps Pushdown
Primary: Triceps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
7Barbell Curl
Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

TueLower Body

≈39 min · 15 sets

QuadricepsHamstringsGlutesCalvesAbs

1Goblet Squat
Primary: Quadriceps, Glutes · Secondary: Abs · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
2Deadlift
Primary: Hamstrings, Glutes, Lower back · Secondary: Back, Traps, Quadriceps, Forearms · Difficulty: Intermediate
Sets4
Reps6–10
Rest120s
3Hip Abduction Machine
Primary: Glutes · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
4Standing Calf Raise (Machine)
Primary: Calves · Difficulty: Beginner
Sets3
Reps10–15
Rest75s
5Plank
Primary: Abs · Secondary: Shoulders, Glutes · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

WedPush

≈28 min · 10 sets

ChestShouldersTriceps

1Dumbbell Bench Press
Primary: Chest · Secondary: Triceps, Shoulders · Difficulty: Beginner
Sets4
Reps6–10
Rest120s
2Pec Deck Machine Fly
Primary: Chest · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
3Dumbbell Front Raise
Primary: Shoulders · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
4Triceps Pushdown
Primary: Triceps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

FriPull

≈28 min · 10 sets

BackBicepsShoulders

1Bent-Over Barbell Row
Primary: Back · Secondary: Biceps, Lower back, Shoulders · Difficulty: Intermediate
Sets4
Reps6–10
Rest120s
2Straight-Arm Pulldown
Primary: Back · Secondary: Abs · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
3Face Pull
Primary: Shoulders · Secondary: Back, Traps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
4Dumbbell Curl
Primary: Biceps · Secondary: Forearms · Difficulty: Beginner
Sets2
Reps10–15
Rest75s

SatLegs

≈39 min · 16 sets

QuadricepsHamstringsGlutesCalvesAbs

1Bulgarian Split Squat
Primary: Quadriceps, Glutes · Secondary: Hamstrings · Difficulty: Intermediate
Sets4
Reps6–10
Rest120s
2Leg Extension
Primary: Quadriceps · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
3Lying Leg Curl
Primary: Hamstrings · Secondary: Calves · Difficulty: Beginner
Sets3
Reps10–15
Rest75s
4Cable Glute Kickback
Primary: Glutes · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
5Single-Leg Calf Raise
Primary: Calves · Difficulty: Beginner
Sets2
Reps10–15
Rest75s
6Lying Leg Raise
Primary: Abs · Difficulty: Beginner
Sets3
Reps10–15
Rest75s

Weekly metrics

Total weekly sets: 70
Sessions per week: 5
Avg. duration: 36 min
Exercises per session: 5.2

Sets per muscle / week

Chest
12 / 12 · 2×/week
Back
16 / 14 · 2×/week
Shoulders
15.5 / 10 · 3×/week
Biceps
9.5 / 8 · 2×/week
Triceps
8 / 8 · 2×/week
Quadriceps
12 / 12 · 2×/week
Hamstrings
9 / 9 · 2×/week
Glutes
17 / 9 · 2×/week
Calves
6.5 / 6 · 2×/week
Abs
10 / 6 · 2×/week

Volume distribution

Chest 10%
Back 14%
Shoulders 13%
Biceps 8%
Triceps 7%
Quadriceps 10%
Hamstrings 8%
Glutes 15%
Calves 6%
Abs 9%

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