Best Five Day Split

by | Nov 19, 2020 | Fitness Guides

Photo by Kelly Sikkama Licensed Under CC0

If you’re new to the gym or working out, you probably need a solid workout split to follow. A lot of information on the internet and around gyms can be very misleading, which is why we’re here to help. Here we have discussed Best Five Day Split for you.

Being in the gym five days a week is committing a lot of your time to work out, so it should not be wasted. Here is the best five days split you should be following to maximize your efforts in the gym.

What’s a Split? A comprehensive guide about Best Five Day Split for you.

Let’s first establish what is meant by a split in the workout culture. A split is the weekly plan one makes to distribute their exercises. There are various ways one can plan out their week with which exercises to hit on which days.

The primary goals people want to achieve when creating a split are either building muscle or burning fat. It’s essential to carefully design your routine to strive towards these goals without hitting any obstacles.

Factors When Creating a Split

Several things go into creating a workout split you’ll be following for months to follow. It depends on who you are and what is currently happening in your life to structure a workout around it.


The time you have during the week to dedicate to workout is critical. Some people only have three days to work out, some only four. For them, their splits are going to look different to accommodate the time they have.

Five days is plenty of time for a person to hit many major muscle groups in a split. The task here is to carefully arrange the exercises to target the muscles for muscle growth.


Rest must be incorporated into every split. It is mandatory. For a five day split, there will be two entire days of rest for all your muscles to recover from intense stress.

People on a five day split most commonly place their rest days on the weekends, as the weekend is only two days. It’s a good rule of thumb to give your muscles at least 24 hours of rest before working them out again.

However, a carefully planned out split will require rest for specific muscle groups, even on workout days. By this, I mean that you could be working on particular muscle groups one day while giving rest to another muscle group at the same time.


The intensity you bring to a workout split is also just important as the rest you incorporate on off days. Some days will require you to exert as much energy and effort into a set. Others will require a lot less but with the same intensity.

Our Five Day Split

The five-day split I recommend takes a lot of the factors into consideration when working out and plans them out correctly. The workouts should be followed accordingly to get enough rest for each muscle group.

The split uses workouts that follow our body’s natural motor mechanics. Each mechanic incorporates a group of muscles that we will target each day, respectively.


Your first day will be your push day, working on all the muscles responsible for pushing. The group of muscles here is the chest, triceps, and shoulders. The major pushing exercises incorporated on push day include:

  • Bench Press (Chest, Triceps, Front Deltoids)
  • Shoulder Presses (Front Deltoids)
  • Dips (Triceps, Chest)
  • Lateral Raises (Side Deltoids)
  • Push-ups (Triceps, Chest, Front Deltoids)


Our pull days will be working on the muscles that are used in significant pulling motions and mechanics. The group of muscles here is the biceps, back, and rear deltoids. The major pulling exercises incorporated on pull day include:

  • Pull-Ups/Chin-Ups (Back, Biceps)
  • Curls (Biceps)
  • Rows (Back)
  • Face-Pulls (Rear Delts)
  • Deadlifts (Lower Back, Hamstrings)


Leg days will be what they sound like; exercises focused around the legs. The main muscles in the legs include the hamstring, quadriceps, glutes, and calves. The legs exercises incorporated on leg day include:

  • Squats (Quadriceps, Glutes)
  • Calf Raises (Calves)
  • Leg Presses (Quadriceps)
  • Leg Curls (Hamstrings)


These next two days, upper and lower, will require less heavy lifting as we aim for more reps but less weight. We should keep the same amount of intensity, but with fewer plates on the bars.

Upper body movements are any muscles that the upper body uses, most of the muscles mentioned above. These muscles include triceps, biceps, shoulders, back, and chest. Some exercises you could incorporate include:

  • Tricep Pushdowns (Triceps)
  • Dumbbell Presses ( Front Deltoids)
  • Hammer Curls (Biceps)
  • Dumbbell Bench Press (Chest)


The last day of the split will focus on lower body movement workouts. It’s a second leg day in simpler terms. It’s going to be less weight you’ll be moving, but the same intensity. Some workouts you could incorporate include:

  • Bulgarian Split Squat (Hamstring, Glutes)
  • Leg Extensions (Quadriceps)
  • Leg Curls (Hamstrings)
  • Lunges (Quads, Glutes, Hamstrings)

Why This is The Best Split

The push/pull/legs combination with an upper/lower routine makes for the best five-day split there is. The split takes into account the amount of rest and intensity required to form a fair split.

The sequence may seem challenging as you are working out five days of the week; however, it’s designed to give your muscles plenty of rest.

When you complete a push-day, the broken down, sore muscles in need of recovery are the triceps, chest, and shoulders. The next time you’ll be hitting these muscles will be in three days or 72 hours.

You’ll be working out during these 72 hours, but they’ll be different muscle groups that are well rested and ready for intense stress. Your pull muscles, biceps, back, and rear delts, will also have plenty of time to rest, 48 hours in this case.

Your legs will exhibit the least amount of rest, but still plenty. They’ll be getting an entire 24 hours to heal before you hit them again on your lower body day.

Each muscle group should be worked out at least twice a week to maximize muscle growth. In our five day split, each muscle is worked twice a week.

Here are examples in which you could spread your split out with your rest days.

Split #1:

  • Monday – Push
  • Tuesday – Pull
  • Wednesday – Legs
  • Thursday – Upper
  • Friday – Lower
  • Saturday – Rest
  • Sunday – Rest

Split #2:

  • Monday – Push
  • Tuesday – Pull
  • Wednesday – Legs
  • Thursday – Rest
  • Friday – Upper
  • Saturday – Lower
  • Sunday – Rest

Split #3:

  • Monday – Push
  • Tuesday – Pull
  • Wednesday – Rest
  • Thursday – Legs
  • Friday – Upper
  • Saturday – Lower
  • Sunday – Rest


There you have the best five-day split that combines the best aspects from other routines to make a great workout split. You could incorporate different exercises that target the same muscles in this split if you’d like to take your own route.

Bodyweight workouts even work with this five-day split as long as your muscles get enough rest. A workout split isn’t a one-size fit all, play around with this split, and see what works best for you


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