5 Day Workout Split for Muscle Gain (Full Week Plan)

A 5 day workout split for muscle gain typically combines push, pull, legs, upper, and lower sessions across the week, so most muscle groups train twice while keeping each session focused on 2-3 areas. Below is a full week with sets, reps, and the weekly volume targets that drive hypertrophy.[1][2]

This is the muscle-gain version of a 5 day workout split. If your priority is losing fat rather than building muscle, see the section on the 5 day split for fat loss below.

The 5 Day Hybrid Split

This layout gives legs two dedicated sessions (day 3 and day 5), push muscles two sessions (day 1 and part of day 4), and pull muscles two sessions (day 2 and part of day 4), which is why it outperforms a straight 5-day bro split for muscle gain.[1][2]

Full Week Breakdown

Day 1: Push

Day 2: Pull

Day 3: Legs

Day 4: Upper (Volume Day)

Day 5: Lower (Volume Day)

Weekly Volume Targets

These ranges align with the general guidance in how many sets per muscle group per week; adjust toward the lower end if recovery feels compromised, or the higher end if you’re recovering well and want faster gains.

Training volume only builds muscle if it’s backed by enough food. Use the TDEE calculator to find your maintenance calories and set a bulking surplus, and the protein calculator to set a daily protein target that supports the growth this volume is meant to trigger.

5 Day Split for Fat Loss

The hybrid layout above is built for muscle gain: moderate reps, longer rest, and a focus on progressive overload. Fat loss on a 5 day split works differently: shorter rest periods, more supersets, and a higher-rep range to increase weekly calorie burn without adding as much training volume per muscle group. If fat loss is your main goal, our 5 day workout split for weight loss guide covers the exact layout, rep ranges, and conditioning work for that version.

How This Compares to Other Splits

If you’re deciding between this 5-day layout and other split styles, our workout splits explained guide breaks down how 3, 4, 5, and 6-day options compare on frequency and recovery demands.

Let the Plan Handle Your Progression

Balancing push, pull, and leg volume across five sessions a week is easier when the plan tracks your progress for you. Your PT’s AI plan generator builds a 5-day hypertrophy split around your schedule and automatically increases load as you get stronger. Advanced lifters can compare this schedule with the 5 day upper/lower specialization program.

Direct vs Indirect Set Accounting: Avoiding Junk Volume

In a 5-day hybrid routine, muscle groups are stimulated directly through isolation movements and indirectly during multi-joint compound exercises:[1][2]

1. Upper Pressing Compound Multipliers: A Barbell Bench Press or Overhead Press primarily loads the pectoralis major and anterior deltoids, but delivers substantial indirect volume (roughly 0.5× fractional sets) to the triceps brachii long and lateral heads.[1][2]
2. Upper Pulling Compound Multipliers: A Barbell Bent Over Row or Lat Pulldown heavily recruits the latissimus dorsi, rhomboids, and mid-traps, while delivering approximately 0.5× fractional sets of loaded elbow flexion to the biceps brachii and brachialis.[1][2]
3. Compound Set Counting Rule: Lifters who perform 16 direct chest/shoulder sets and then add 16 direct tricep sets often overshoot their systemic recovery ceiling. Total effective weekly volume should count direct sets plus half-count assisting compound sets.[1][2]

5-Week Hypertrophy Mesocycle Loading Matrix

Summary & Next Steps

When running a 5-day hybrid routine, respect the 48-hour recovery window between Day 1 Push and Day 4 Upper volume.[1][2]

Use our training volume calculator to audit your weekly sets and our progressive overload planner to track your 5-week mesocycle ramp. If 5 days feels difficult to sustain with your work schedule, compare with our 4 day upper lower workout plan or generate an adaptive program with Your PT’s free plan generator.