5-Day Upper Body Split Workout: A Training Plan for Strength

If your goal is to build a powerful, defined upper body, a 5-day upper body split workout is one of the most effective strategies you can follow. This advanced training structure allows you to attack each muscle group with maximum intensity, prioritize recovery, and develop the balanced, muscular physique most men strive for. Whether you want broader shoulders, thicker arms, a stronger back, or a bigger chest, this program offers everything you need.

In this complete guide, you’ll learn how the 5-day upper body split works, why it delivers superior muscle-building results, and exactly how to train each muscle group throughout the week. You’ll also receive a full 5-day workout plan, rest guidelines, and pro tips to accelerate your gains.

Let’s dive in.

What Is a 5-Day Upper Body Split Workout?

A 5-day upper body split workout divides your weekly training into five sessions, each focused on a specific upper body muscle group or training emphasis. Instead of hitting everything in one session—like a traditional full-body workout—this split allows you to intensely train certain muscles with more volume and recovery.

A typical 5-day upper body split includes:

• Chest Day
• Back Day
• Shoulders Day
• Arms Day (Biceps + Triceps)
• Upper Body Strength or Power Day

This structure maximizes hypertrophy by giving each muscle group its own dedicated session.

Why Choose a 5-Day Upper Body Split?

A 5-day upper body routine is especially effective for men looking to increase lean mass, strength, and muscle definition. Here’s why this routine works:

1. Higher Weekly Training Volume

Research consistently shows that increasing weekly volume (total sets per muscle group) leads to larger hypertrophy gains. A 5-day split lets you perform a high number of sets without overtraining.

2. Better Recovery & Muscle Prioritization

You’re not exhausting multiple large muscle groups in one session. You can focus entirely on the muscle of the day, giving it peak intensity and quality execution.

3. Optimal for Strength & Size

By targeting the upper body throughout the week, you stimulate more growth in:

• Chest
• Back
• Shoulders
• Traps
• Biceps
• Triceps
• Forearms
• Upper stability muscles

4. Perfect for Men Who Want V-Taper Aesthetics

A wide, well-developed back paired with strong shoulders and arms creates the classic masculine silhouette—this program is designed specifically with that aesthetic goal in mind.

How This 5-Day Upper Body Split Works

Before we break down each day, here’s the weekly structure:

Day	Muscle Group Focus
Day 1	Chest
Day 2	Back
Day 3	Shoulders
Day 4	Arms (Biceps + Triceps)
Day 5	Upper Body Strength / Power

Each workout is structured with:

• Compound lifts for maximum strength
• Isolation movements for targeted hypertrophy
• Progressive overload built into every session
• 8–12 reps for hypertrophy, 4–6 reps for strength
• 90–120 seconds rest for compounds, 45–60 seconds for isolations

Warm Up Before Every Session

5-Minute Dynamic Warm-Up

Before hitting any of the workouts below, complete this warm-up:

• Arm circles – 30 seconds each direction
• Band pull-aparts – 20 reps
• Light push-ups – 15 reps
• Cable rows (light) – 15 reps
• Shoulder external rotations – 15 reps

Warming up increases blood flow, improves joint mobility, and prevents injuries.

Day 1: Chest Workout – Heavy & Hypertrophy Focus

Chest day sets the tone for the week. This session blends heavy compound lifting with volume-based isolation for upper, middle, and lower pec development.

Chest Workout Routine 5-Day Upper Body Split

1. Barbell Bench Press

4 sets × 6–8 reps
The king of chest exercises builds power, thickness, and overall mass.

2. Incline Dumbbell Press

4 sets × 8–10 reps
Targets the upper pecs to enhance chest fullness and aesthetic shape.

3. Chest Dips (Weighted if possible)

3 sets × 8–12 reps
Great for lower chest development and overall pressing strength.

4. Machine Chest Press 5-Day Upper Body Split

3 sets × 10–12 reps
Provides constant tension with controlled reps.

5. Cable Flyes (High-to-Low)

3 sets × 12–15 reps
Sculpts the lower and inner chest for detail and definition.

6. Push-Ups Finisher

2 sets × AMRAP
Ends the session with a high-volume burn.

Day 2: Back Workout – Width, Thickness & Strength

Today’s focus is building a wide V-shaped back while increasing pulling strength.

Back Workout Routine 5-Day Upper Body Split

1. Deadlifts

4 sets × 4–6 reps
Essential for building back thickness and posterior chain strength.

2. Wide-Grip Pull-Ups

4 sets × 8–12 reps
Major width builder—add weight when able.

3. Bent-Over Barbell Rows 5-Day Upper Body Split

4 sets × 8–10 reps
Targets mid-back, lats, and traps.

4. Seated Cable Rows

3 sets × 10–12 reps
Focus on squeezing shoulder blades for maximum engagement.

5. Lat Pulldowns 5-Day Upper Body Split

3 sets × 12–15 reps
Alternative to pull-ups and helps isolate lower lats.

6. Face Pulls

3 sets × 15 reps
Builds upper back stability and shoulder health.

Day 3: Shoulder Workout – Mass & Definition

Today’s session develops three-dimensional delts while strengthening the shoulder joint complex.

Shoulder 5-Day Upper Body Split Routine

1. Barbell Overhead Press

4 sets × 6–8 reps
The main movement for shoulder strength and mass.

2. Dumbbell Lateral Raises

4 sets × 12–15 reps
Primary exercise for building shoulder width.

3. Arnold Press 5-Day Upper Body Split

3 sets × 10–12 reps
Great for front delt shape and upper-shoulder density.

4. Bent-Over Rear Delt Flyes

4 sets × 12–15 reps
Balances the shoulder and prevents imbalances.

5. Cable Upright Rows 5-Day Upper Body Split

3 sets × 10–12 reps
Targets traps and upper shoulders.

6. Shoulder Machine Press

3 sets × 10–12 reps
Provides controlled tension to finish the workout.

Day 4: Arms Workout – Bigger Biceps & Triceps

Your arms get their dedicated day to maximize growth. This session ensures heavy overload on both muscle groups.

Arms Workout Routine 5-Day Upper Body Split

Biceps

1. Barbell Curls

4 sets × 8–10 reps
Mass builder for overall bicep size.

2. Incline Dumbbell Curls

3 sets × 10–12 reps
Stretches the long head for peak development.

3. Preacher Curls 5-Day Upper Body Split

3 sets × 12–15 reps
Strict form to build strong muscle isolation.

Triceps 5-Day Upper Body Split

4. Close-Grip Bench Press

4 sets × 6–8 reps
Heavy compound lift for triceps strength and thickness.

5. Cable Rope Pushdowns

3 sets × 12–15 reps
Tricep pump and definition exercise.

6. Overhead Dumbbell Extensions

3 sets × 10–12 reps
Targets the long head of the triceps for size.

Forearms Finisher 5-Day Upper Body Split

• Wrist curls – 2 sets × 15 reps
• Reverse curls – 2 sets × 15 reps

DAY 5: UPPER BODY STRENGTH / POWER DAY

This day ties the entire week together. The focus is on explosive movements and heavy lifting to enhance overall upper body strength.

5-Day Upper Body Split Power Routine

1. Weighted Pull-Ups

4 sets × 4–6 reps

2. Flat Dumbbell Bench Press (Heavy)

4 sets × 5–6 reps

3. Pendlay Rows

4 sets × 5 reps

4. Push Press

3 sets × 4–6 reps

5. Chest-Supported Row

3 sets × 8–10 reps

6. Tricep Dips (Weighted)

3 sets × 8 reps

7. Hammer Curls

3 sets × 10–12 reps

This day boosts neuromuscular performance, improves compound lifts across the board, and promotes upper body balance.

Progressive Overload: The Key to 5-Day Upper Body Split Growth

No matter how good the plan is, you won’t see gains unless you follow progressive overload, which includes:

• Increasing weight
• Increasing reps
• Increasing sets
• Improving form
• Reducing rest time
• Increasing time under tension

Aim for small weekly improvements, even if it’s just 2.5 lbs added to a lift.

How to Fuel Your 5-Day Upper Body Split

1. Eat Enough Protein

Aim for 0.8–1g per pound of body weight daily.

2. Carbs for Strength

Your body needs fuel for heavy lifting—include rice, potatoes, oats, and fruit.

3. Hydration Matters

Dehydration reduces strength and endurance.

4. Supplements That Help

• Creatine
• Whey protein
• Essential amino acids
• Pre-workout (optional)

Rest & Recovery

Even with a 5-day split, recovery is crucial:

• Sleep at least 7–9 hours
• Stretch after workouts
• Incorporate rest days or light cardio on weekends
• Ice or heat sore muscles as needed

Your body grows outside the gym, not in it.

Who Is This 5 Day Upper Body Workout Split Best For?

This program is ideal for:

• Intermediate to advanced lifters
• Men focused on building a bigger, stronger upper body
• Anyone looking to improve definition and muscle symmetry
• Those who enjoy structured bodybuilding-style training

If you’re a beginner, start with a 3–day or 4–day routine before progressing.

Build the Strong Upper Body You Want With 5 Day Workout Split

A 5-day upper body split workout is one of the most powerful routines you can follow to build muscle mass, strength, symmetry, and definition. By dedicating each day to a specific muscle group, you maximize training volume while allowing for optimal rest and recovery.

Stick with this program for 8–12 weeks, apply progressive overload, eat properly, and you’ll see dramatic improvements in your chest, back, shoulders, arms, and overall upper body aesthetics.