5 Day Split Workout Routine For Maximum Gains

In the world of strength training and bodybuilding, 5 day split workout routine are essential for optimizing muscle growth, strength, and recovery. Among the most effective splits is the 5 day split workout routine, which allows for focused muscle group training, adequate recovery, and progressive overload.

Whether you’re a beginner looking to build a solid foundation or an advanced lifter aiming for peak hypertrophy, a well-structured 5-day split can help you achieve your goals. This guide provides a science-backed, detailed 5-day workout plan, complete with exercise selection, rep ranges, intensity techniques, and recovery strategies to maximize results.

Benefits of A 5 Day Split Workout Routine

Before diving into the routine, let’s explore the key benefits of a 5-day split compared to other training splits (like full-body or 3-day splits):

1. Greater Volume Per Muscle Group

Since each muscle group gets its own dedicated day, you can perform more sets and exercises without overtraining. This leads to better hypertrophy (muscle growth) over time.

2. Improved Recovery & Reduced Fatigue

Unlike full-body workouts, which tax your entire system in one session, a 5-day split ensures that each muscle group gets 4-6 days of rest before being trained again. This prevents overtraining and allows for optimal repair and growth.

3. Balanced Physique Development

Many lifters struggle with muscle imbalances (e.g., overdeveloped chest but weak back). A structured 5-day split ensures equal attention to all muscle groups, promoting symmetry and reducing injury risk.

4. Flexibility for Different Goals

You can customize this split based on your goals:

• Hypertrophy (8-12 reps per set)
• Strength (3-6 reps with heavy weights)
• Endurance (15-20 reps with lighter weights)

The Best 5-Day Split Workout Routine Structure

This routine follows a modified Push-Pull-Legs (PPL) approach, with additional days for arms and shoulders to ensure complete development.

Day 1: Chest & Triceps (Push Day)

Primary Focus: Upper body strength and size.

Workout Breakdown:

1. Flat Barbell Bench Press – 4 sets × 5-8 reps (Strength focus)
2. Incline Dumbbell Press – 3 sets × 8-12 reps (Upper chest emphasis)
3. Weighted Dips – 3 sets × 8-12 reps (Triceps & lower chest)
4. Cable Flys (High to Low) – 3 sets × 12-15 reps (Stretch & contraction)
5. Triceps Rope Pushdown – 4 sets × 10-15 reps (Pump finisher)
6. Overhead Dumbbell Triceps Extension – 3 sets × 10-12 reps (Long-head focus)

Pro Tip: Use a 2-3 second eccentric (lowering) phase on presses to increase time under tension.

Day 2: Back & Biceps (Pull Day) 5 Day Split Workout Routine

Primary Focus: Thickness, width, and pulling strength.

Workout Breakdown:

1. Deadlifts (Conventional or Sumo) – 4 sets × 5 reps (Strength builder)
2. Weighted Pull-Ups – 3 sets × 6-10 reps (Lat width)
3. Bent-Over Barbell Rows – 3 sets × 8-12 reps (Mid-back thickness)
4. Lat Pulldown (Wide Grip) – 3 sets × 10-12 reps (Mind-muscle connection)
5. Face Pulls – 3 sets × 15-20 reps (Rear delts & posture)
6. Barbell Curls – 4 sets × 8-12 reps (Biceps mass)
7. Hammer Curls – 3 sets × 10-12 reps (Brachialis development)

Pro Tip: Squeeze your shoulder blades on rows to maximize back engagement.

Day 3: Legs (Quad & Glute Focus) 5 Day Split Workout Routine

Primary Focus: Strength, power, and hypertrophy.

Workout Breakdown:

1. Barbell Back Squats – 4 sets × 5-8 reps (Strength focus)
2. Bulgarian Split Squats – 3 sets × 8-12 reps per leg (Unilateral strength)
3. Leg Press – 3 sets × 10-15 reps (Volume builder)
4. Romanian Deadlifts (RDLs) – 3 sets × 8-12 reps (Hamstrings & glutes)
5. Seated Leg Curls – 3 sets × 12-15 reps (Isolation)
6. Standing Calf Raises – 4 sets × 15-20 reps (Full range of motion)

Pro Tip: Pause at the bottom of squats to eliminate momentum and increase difficulty.

Day 4: Shoulders & Abs

Primary Focus: Round delts, stability, and core strength.

Workout Breakdown:

1. Overhead Press (Barbell or Dumbbell) – 4 sets × 5-8 reps (Strength)
2. Lateral Raises – 4 sets × 12-15 reps (Side delts)
3. Rear Delt Flys (Machine or Cable) – 3 sets × 12-15 reps (Posterior delts)
4. Shrugs (Barbell or Dumbbell) – 3 sets × 12-15 reps (Trap development)
5. Hanging Leg Raises – 3 sets × 12-15 reps (Lower abs)
6. Cable Woodchoppers – 3 sets × 12 reps per side (Obliques)

Pro Tip: Superset lateral raises with rear delt flys for a killer shoulder pump.

Day 5: Arms (Biceps & Triceps) + Core Finisher 5 Day Split Workout Routine

Primary Focus: Arm hypertrophy and definition.

Workout Breakdown:

1. Close-Grip Bench Press – 4 sets × 8-12 reps (Triceps mass)
2. EZ Bar Curls – 4 sets × 8-12 reps (Biceps peak)
3. Skull Crushers – 3 sets × 10-12 reps (Long-head focus)
4. Preacher Curls – 3 sets × 10-12 reps (Strict form)
5. Triceps Dips (Weighted if possible) – 3 sets × 10-12 reps (Strength finisher)
6. Plank (Weighted) – 3 sets × 45-60 sec (Core endurance)

Pro Tip: Use dropsets on the last set of curls and pushdowns for maximum pump.

Nutrition & Recovery for Optimal 5 Day Split Workout Routine Results

No workout plan works without proper nutrition and recovery. Here’s how to maximize gains:

1. Protein Intake (Muscle Repair)

• 1g of protein per pound of body weight (e.g., 180g for a 180lb lifter).
• Best sources: Chicken, fish, eggs, whey protein, Greek yogurt.

2. Carbohydrates (Energy & Recovery)

• 2-3g per pound of body weight for muscle glycogen replenishment.
• Best sources: Oats, rice, sweet potatoes, quinoa.

3. Healthy Fats (Hormone Production)

• 0.5g per pound of body weight.
• Best sources: Avocados, nuts, olive oil, fatty fish.

4. Hydration (Performance & Recovery)

• At least 3-4 liters of water per day (more if you sweat heavily).

5. Sleep (Growth Hormone Release)

• 7-9 hours per night for optimal recovery.

6. Supplements (Optional but Helpful)

• Creatine Monohydrate (strength & endurance)
• Whey Protein (convenient protein source)
• Omega-3s (joint health & inflammation)
• Multivitamin (fills nutritional gaps)

Progressive Overload: The Key to Continuous Gains With 5 Day Split Workout Routine

To keep making progress, you must gradually increase the stress on your muscles. Here’s how:

1. Increase Weight Gradually

• Add 2.5-5lbs to lifts every 1-2 weeks.

2. Add More Reps or Sets

• If you hit 12 reps easily, increase weight or add a set.

3. Improve Form & Control

• Slow eccentrics, pauses, and mind-muscle connection enhance growth.

4. Incorporate Advanced Techniques

• Dropsets, supersets, rest-pause sets can break plateaus.

Common Mistakes to Avoid With 5 Day Split Workout Routine

1. Skipping Warm-Ups → Increases injury risk.
2. Poor Form → Reduces effectiveness and leads to injuries.
3. Neglecting Weak Areas → Leads to imbalances.
4. Overtraining → Hinders recovery and growth.
5. Not Tracking Progress → Makes it hard to measure gains.

This 5 day split workout routine is designed for maximum muscle growth, strength, and symmetry. To see the best results:

Follow the plan consistently for at least 12 weeks.
Track your workouts (weights, reps, sets).
Eat in a slight calorie surplus for muscle gain (or deficit for fat loss).
Prioritize sleep and recovery.

Ready to transform your physique? Stick to this plan, stay patient, and the results will come!

Need a customized version? Let me know your goals in the comments!