The Best 5-Day Workout Split for Muscle Growth

After training with a 3- or 4-day workout split for 1-2 years consistently, you may have hit yet another frustrating plateau.

You’ve put on a bit of muscle and lost some belly fat, but there’s a lot more to be desired. And of course, those sweet days of newbie gains in which you add 10 lbs to the bar every week and rapidly see changes in the mirror are long gone!

Fortunately, there’s a simple way to get through this roadblock: and that’s by increasing training volume and incorporating advanced forms of periodization.

Do this wrong, however, and you’ll be putting yourself at risk of under-recovery, rendering your hard work useless.

In this video, I’m going to break down the best 5-day split for muscle growth and share a fool-proof template that you can follow.

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References

[liebe]

I’ll be studying this video every day to get my proper routine down, it’s hard when you don’t have someone reliable in person to properly make sure you’re on the right path but I appreciate this video 🤝

[jaysg]

Use linear periodization- adding weight each week but also removing one rep. Reason is to leave room to lift heavier and push for strength gains. After 4 weeks can start the rep scheme, this time with slightly heavier load

Double progression - 8-10 reps complete set with 10 reps for week in other words only time to increase weight is when you can complete each set with the maximum number of reps

UPPER BODY (STRENGTH)
LOWER BODY (STRENGTH) - QUAD FOCUS
REST
PUSH (HYPERTROPHY)
5PULL (HYPERTROPHY)
LEGS (HYPERTROPHY) - HAMSTRING FOCUS
REST

Upper body Strength

BENCH PRESS
BARBELL ROW
VERTICAL PRESS
*VERTICAL PULL
INCLINE CHEST PRESS
BICEPS
TRICEPS


Lower Body (strength) - Quad focused

SQUAT
LEG PRESS
HIP HINGE
"STANDING CALF RAISE
Day 3 Push Hypertrophy

INCLINE BARBELL BENCH PRESS
OVERHEAD PRESS
CHEST DIPS
CHEST FLY
LATERAL RAISE
TRICEPS
Day 4 Pull Hypertrophy

PULL-Ups
1 ARM ROW
HORIZONTAL PULL
REAR DELTS
I BICEPS
Day 5 legs Hypertrophy- hamstring focus

DEADLIFT
WALKING LUNGES
HAMSTRING CURL
QUADS
STANDING CALF RAISES

[dirtylumberjack]

I've been doing ppl/ upper lower 5-day split for 3 months now, and my joints feel so much better. Recover is 100 % worth the switch.

[avldoer]

This split emphasizes recovery. And it really is a good split!

[vincentmedina]

Holy cow I was gonna plan new workout routine today and this comes up. Perfect Timing

[techdeth]

Love this style video, short and to the point with a full split detailed. Great stuff!

[R]

Day 1 3:43
Day 2 4:10
Day 3 4:30
Day 4 4:52
Day 5 5:22

[cacsoccer]

Day 1- upper body- strength: 3:43
Day 2- lower body- strengh quad focus: 4:19
Day 3- push- hypertrophy: 4:32
Day 4- pull- hypertrophy: 4:52
Day 5- Legs- hypertrophy- Hamstring focus: 5:24
Linear periodization: 7:37
Double progression: 7:58

[marllusgoncalves]

As a guy who's just coming back to the gym, this is exactly what I need.
Greetings from Brazil.

[perc]

Been waiting for a 5 day workout plan. Thanks man

[_crafty_concoctions]

Can’t believe this is free content, thank you! Needed a new routine, giving this a try starting today!

[rahulbaghel]

Push pull leg really works.. I tried it for 12 weeks and try tis because.. My back and biceps are my lacking... This split really helps me to load back two times and without overtraing the muscle... Really a great split as compared to bro split

[ohwell]

This is arguably one of the best and most simple explanations of a phenomenal program. And so many of us are tired of the PPL 6 days a week, it’s gets old quick. 5 days is perfect

[Λυκάων]

Thank you Bro, thank you thank you thank you!!!
It's been a long time since I felt an endorphin rush as well as a hard rock pump. I finally leave the gym with a smile on my face

We are all gonna make it !!!

[JuanManuel-qzqi]

I love you guys, best fitness channel on YouTube, period
You saved my fitness journey by providing me with such simple, true and straight forward videos, I was truly overwhelmed by the amount of info and myths all around the internet but you showed me the way thanks a lot

[BAIGEL]

Thanks Brodie. I quit CrossFit and started my own home gym but needed a routine to follow. This fits my goals perfectly !!!!

[towerofkuma]

great program!! thank you!!! a video for walk-through step-by-step for each day would be much appreciated!
curious to know your logic about reps, sets, prioritization on each day!

[scottw]

I have too much going on with work and family to do 5 days.
So it’s legs, push, off, pull, off, full body, off.
By full body I emphasise what I need to improve on and get some extra arm volume.

[knownbutunknown]

This video is packed with great information however it's not beginner user friendly. He did a good job showing the data to support this workout scheme but it left the new comers out by not walking us through the step by step. He also did a great job talking about how to split the days but knowing which reps and sets to do for which days and body parts were completely confusing. Day 5 was the only day he went step my step with how many sets and reps you should do with each exercise. If you are reading this man, it would be most helpful if you could do another video with the same content but go through each exercise sharing how many reps and sets to do with each exercise. Oh one more thing, thay last part where your talking about the double progression was very confusing. I appreciate this video though! I have been following it for 7 weeks now but I been doing it wrong for the whole 7 weeks. I had to come back and listen, take notes, screen shot certain frames, listen to it 5 more times and finally I came out with what I think is closer to how to do this than where I was 7 weeks ago. Yeah, I fuck#@ this up royally!

[rugbyreferee-smb]

Great routine! Love the split and the video. Thanks for putting in the time to share the information and put together the video!