FREE WORKOUT PLAN
5-day workout split (upper/lower + push pull legs)
Updated 2026-10-12 · Leer en español
Five days is awkward for most splits: a straight push pull legs leaves some muscles trained once and others twice. Combining an upper/lower pair with a push/pull/legs block fixes that, and every muscle gets two sessions a week.
Days
5 days a week
Session
50-60 min
Level
Intermediate
Equipment
Full gym
Weekly schedule
Monday upper, Tuesday lower, Wednesday rest, Thursday push, Friday pull, Saturday legs, Sunday rest.
The workouts
Upper
Bench Press
4 × 6-10 · RIR 2 · rest 3 min
Pronated Barbell Row
3 × 8-10 · RIR 2 · rest 150 s
Seated Dumbbell Press
3 × 8-12 · RIR 2 · rest 2 min
Pronated Lat Pulldown
3 × 10-12 · RIR 2 · rest 2 min
Standing Lateral Raises
3 × 12-15 · RIR 1 · rest 60 s
Standing Barbell Curl
2 × 8-12 · RIR 1 · rest 60 s
Cable Rope Tricep Pushdown
2 × 10-12 · RIR 1 · rest 60 s
Lower
Free Barbell Squat
4 × 6-10 · RIR 2 · rest 3 min
Romanian Deadlift (RDL)
3 × 8-10 · RIR 2 · rest 150 s
Leg Extension
3 × 12-15 · RIR 1 · rest 60 s
Lying Leg Curl
3 × 10-12 · RIR 1 · rest 90 s
Standing Machine Calf Raise
3 × 10-15 · RIR 1 · rest 60 s
Push
Bench Press
4 × 6-10 · RIR 2 · rest 3 min
Seated Dumbbell Press
3 × 8-12 · RIR 2 · rest 2 min
Incline Dumbbell Press
3 × 8-12 · RIR 2 · rest 2 min
Standing Lateral Raises
3 × 12-15 · RIR 1 · rest 60 s
Cable Rope Tricep Pushdown
3 × 10-12 · RIR 1 · rest 60 s
Seated Dumbbell Tricep Extension
2 × 10-12 · RIR 1 · rest 60 s
Pull
Pronated Pull-Ups
3 × 6-10 · RIR 2 · rest 150 s
Use the assisted machine if you cannot do 6 clean reps.
Seated Cable Row
3 × 8-12 · RIR 2 · rest 2 min
Chest-Supported Machine Row
3 × 8-12 · RIR 2 · rest 2 min
Face Pulls
3 × 12-15 · RIR 1 · rest 60 s
Standing Barbell Curl
3 × 8-12 · RIR 1 · rest 60 s
Hammer Curl
2 × 10-12 · RIR 1 · rest 60 s
Legs
Hack Squat
3 × 8-12 · RIR 2 · rest 150 s
Hip Thrust
3 × 8-12 · RIR 2 · rest 2 min
Bulgarian Split Squats
3 × 8-12 · RIR 2 · rest 90 s
per leg
Seated Leg Curl
3 × 10-12 · RIR 1 · rest 90 s
Seated Machine Calf Raise
3 × 12-15 · RIR 1 · rest 60 s
Cable Crunches
3 × 10-15 · RIR 1 · rest 60 s
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How to run this routine
Warm up with 5 minutes of easy cardio, then 2 lighter ramp-up sets on the first exercise of each session.
RIR means reps in reserve: stop each set when you could do that many more clean reps. RIR 2 means two left in the tank. How to judge RIR.
Use double progression. Pick a weight you can lift for the bottom of the rep range at the listed RIR. When you hit the top of the range on every set, add the smallest jump the gym allows (usually 2-2.5 kg for upper body, 2.5-5 kg for legs) and build the reps back up.
Run the plan in 4-week blocks: three weeks pushing the reps and weights up, then a deload week with half the sets at the same weights. Start the next block slightly heavier. How many sets per muscle you need.
Who this plan is for
Intermediate and advanced lifters who enjoy training most days and recover well. Sleep and food need to keep up with the volume.
FAQ
What is the best 5 day split?
One that trains each muscle twice a week. Upper/lower plus push pull legs (ULPPL) does that with a rest day in the middle.
Is a 5 day split too much?
Not if sessions stay around 60-75 minutes and most sets end 1-2 reps short of failure. If performance drops for two weeks, take the deload early.
Can I do a bro split instead?
A one-muscle-per-day split trains each muscle once a week. It works, but twice-a-week frequency usually builds more muscle for the same effort.
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