5-Day Workout Plan: Complete 2026 Guide
Looking for a 5-day workout plan that actually works? This guide shows the best 5-day splits (PPL + Upper/Lower, ABCDE, weak point) with sample workouts and a free AI generator.
Why 5 days a week is the next step for intermediates
A 5-day plan is a natural progression after 12-18 months of 4-day training. More volume, better specialization and more programming flexibility — provided your recovery is on point.
More weekly volume
The 5th day adds 6-8 sets/week to lagging muscles without inflating other sessions.
2x/week frequency
PPL + Upper/Lower hits each muscle twice a week — optimal frequency per Schoenfeld 2016.
Better specialization
Use the extra day for a weak point or less fatigued groups without cutting main sessions.
Shorter sessions
Splitting volume across 5 days keeps sessions within 60-75 min.
The 3 best 5-day splits
Three well-documented 5-day structures.
1. PPL + Upper/Lower (most popular)
Mon Push · Tue Pull · Wed Legs · Fri Upper · Sat Lower
Pros
- 2x/week frequency per muscle
- Balanced per-session volume
- Sensible weekly rest layout
- #1 pick for hypertrophy
Cons
- ✗Needs 5 full sessions a week
- ✗Recovery demands are high
Best for: The default 5-day pick for intermediates chasing hypertrophy.
2. ABCDE (5-day bro split)
Mon Chest · Tue Back · Wed Legs · Thu Shoulders · Fri Arms
Pros
- Very high per-muscle volume in one session
- Simple to plan
- Works for advanced lifters
- Bodybuilding classic
Cons
- ✗1x/week frequency is suboptimal
- ✗Missing a day = 10+ days without stimulus
- ✗Very long sessions
Best for: For advanced lifters with big appetite and high volume tolerance.
3. Weak Point Split (5 days)
Mon Upper · Tue Lower · Wed Weak Point · Fri Upper · Sat Lower
Pros
- Dedicated 5th day for your weakest muscle
- Up to 3x/week frequency on that group
- Flexible accessory selection
Cons
- ✗Requires good self-assessment
- ✗More complex programming
- ✗Overkill for beginners
Best for: For advanced lifters with clear muscular imbalances.
Complete example: PPL + Upper/Lower (5 days)
Ready-to-follow plan for intermediates with 1-3 years of experience. Compound strength, accessory hypertrophy, 2x/week per muscle.
RIR = Reps In Reserve. RIR 2 = stop 2 reps short of technical failure.
Day 1 — Push (chest, shoulders, triceps)
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Barbell bench press | 4 | 6-8 | 2 |
| Standing overhead press | 3 | 6-10 | 2 |
| Incline dumbbell press | 3 | 8-10 | 1 |
| Dumbbell lateral raise | 3 | 12-15 | 0 |
| Dips | 3 | 8-10 | 1 |
| Cable triceps pushdown | 3 | 10-12 | 1 |
Day 2 — Pull (back, biceps, rear delt)
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Pull-ups | 4 | 6-10 | 2 |
| Pendlay row | 4 | 6-8 | 2 |
| Wide-grip lat pulldown | 3 | 8-10 | 1 |
| Cable face pull | 3 | 12-15 | 0 |
| Barbell curl | 3 | 10-12 | 1 |
| Hammer curl | 3 | 10-12 | 1 |
Day 3 — Legs (quads, glutes, hams, calves)
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Back squat | 4 | 5-8 | 2 |
| Romanian deadlift | 3 | 8-10 | 2 |
| Leg press | 3 | 10-12 | 1 |
| Lying leg curl | 3 | 10-12 | 1 |
| Standing calf raise | 4 | 12-15 | 1 |
| Hanging leg raises | 3 | 12 | 1 |
Day 4 — Upper (second upper hit)
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Incline barbell bench | 4 | 6-8 | 2 |
| One-arm dumbbell row | 4 | 8-10 | 2 |
| Seated dumbbell press | 3 | 8-10 | 1 |
| Lat pulldown (front) | 3 | 10-12 | 1 |
| Dumbbell French press | 3 | 10-12 | 1 |
| Preacher curl | 3 | 10-12 | 1 |
Day 5 — Lower (second lower hit)
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Conventional deadlift | 4 | 5 | 2 |
| Front squat | 3 | 8 | 2 |
| Dumbbell walking lunge | 3 | 10/leg | 1 |
| Seated leg curl | 3 | 12 | 1 |
| Barbell hip thrust | 3 | 10-12 | 1 |
| Seated calf raise | 4 | 15 | 1 |
Weekly volume: MEV, MAV, MRV
Weekly set ranges per muscle group:
| Muscle | MEV | MAV | MRV |
|---|---|---|---|
| Chest | 8-10 | 14-18 | 20-22 |
| Back | 10-12 | 16-20 | 22-25 |
| Side delts | 8 | 14-18 | 22 |
| Biceps | 6-8 | 12-16 | 18-20 |
| Triceps | 6-8 | 12-16 | 18-20 |
| Quads | 8-10 | 14-18 | 20-22 |
| Hamstrings | 6-8 | 10-14 | 16-18 |
| Calves | 8 | 14-18 | 22 |
Source: Israetel, Renaissance Periodization.
Start at MEV, add 1-2 sets per week toward MAV, then deload. The 5th day makes it easier to reach MAV on lagging muscles.
Who should use a 5-day plan?
Not everyone should train 5 days/week.
Beginners (0-6 months)
Not recommended
Too much volume while learning technique. Start with 3-day full body.
Intermediates (12-36 months)
Ideal fit
MEV is past 12 sets/muscle — the 5th day pays off. PPL + UL is the default pick.
Advanced (3+ years)
Great fit
Lets you sit near MAV for every muscle group.
3 days vs 4 days vs 5 days vs 6 days
| Feature | 3 days (Full Body) | 4 days (UL) | 5 days (PPL+UL) | 6 days (PPL x2) |
|---|---|---|---|---|
| Frequency per muscle | 3x | 2x | 2x (higher V) | 2x (max V) |
| Weekly volume | Low-Med | Medium | Med-High | Very High |
| Weekly time | ≈3 h | ≈4-5 h | ≈5-6 h | ≈7-8 h |
| Recovery | Excellent | Good | Adequate | Tight |
| Best for | Beginners | Intermediates | Advanced intermediates | Very advanced |
5 common 5-day plan mistakes
Jumping to 5 days too early
If you haven't maxed 4 days, 5 adds fatigue not gains.
Too much volume in a session
Cap at 18-20 effective sets per session.
No real rest day
Keep at least 1 full rest day weekly.
Skipping diet and sleep
7-9 h sleep and 200-400 kcal surplus are mandatory.
No deload
Every 4-6 weeks, reduce volume 40-50%.
Your 5-day plan in 30 seconds
Arvo's free AI generator builds a personalized 5-day plan from your goal, equipment and level.
- 5-day plan built on your parameters
- PPL+UL, ABCDE or weak point — your pick
- Volume calibrated to your level
- Adaptive AI weight suggestions set by set
- Automatic deload when data says so
- Free, no signup required
Frequently Asked Questions
Is a 5-day plan better than a 4-day plan?
It depends on your level and recovery. A 5-day split gives more weekly volume and better specialization but demands better recovery. For intermediates (12-36 months) with good sleep and nutrition, a 5-day (PPL + Upper/Lower) usually beats a 4-day plan. If life is busy, stay on 4 days — 4 quality sessions beat 5 sloppy ones.
PPL 5-day or classic upper/lower?
PPL + Upper/Lower (Push, Pull, Legs, Upper, Lower) is the #1 pick for hypertrophy-focused intermediates. It gives 2x/week frequency per muscle and varied stimulus.
Results timeline on a 5-day plan?
Strength gains in 3-4 weeks, visible muscle growth in 8-12 weeks with progressive overload, 200-400 kcal surplus, 7-9 hours of sleep.
Is a 5-day plan good for beginners?
No. Beginners should start with a 3-day full body, move to 4-day upper/lower after 6 months, and then to 5 days after 12-18 months.
Bulk or cut on a 5-day plan?
Bulk: 12-20 effective sets per muscle/week. Cut: 10-16 sets, hold 85-90% of PRs, add 2-3 light cardio sessions.