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
A 5-day split is the natural progression after 12-18 months of 4-day training. More volume, better specialization, more programming flexibility — if recovery is on point.
More weekly volume
5th day adds 6-8 sets/week to lagging muscles.
2x/week frequency
PPL + UL hits each muscle twice a week.
Better specialization
Extra day for a weak point without cutting main sessions.
Shorter sessions
Splitting volume across 5 days keeps sessions in the 60-75 min range.
The 3 best 5-day splits
Three well-documented 5-day structures.
1. PPL + Upper/Lower
Mon Push · Tue Pull · Wed Legs · Fri Upper · Sat Lower
Pros
- 2x/week frequency
- Balanced session volume
- Sensible weekly rest
- #1 pick for hypertrophy
Cons
- ✗Needs 5 full sessions
- ✗Recovery demands are high
Best for: Default 5-day pick for intermediates focused on hypertrophy.
2. ABCDE (5-day bro split)
Mon Chest · Tue Back · Wed Legs · Thu Shoulders · Fri Arms
Pros
- Very high per-muscle volume per session
- Simple plan
- Works for advanced lifters
Cons
- ✗1x/week frequency is suboptimal
- ✗Missed day = 10+ days without stimulus
Best for: For advanced lifters with high volume tolerance.
3. Weak Point Split (5 days)
Mon Upper · Tue Lower · Wed Weak Point · Fri Upper · Sat Lower
Pros
- Dedicated weak-point day
- Up to 3x/week frequency on that group
- Flexible accessory selection
Cons
- ✗Requires self-assessment
- ✗More complex programming
Best for: For advanced lifters with clear imbalances.
Complete example: PPL + Upper/Lower (5 days)
Ready-to-follow plan for intermediates with 1-3 years of experience.
RIR = Reps In Reserve. RIR 2 = stop 2 reps short of 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 delts)
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Pull-ups (or lat pulldown) | 4 | 6-10 | 2 |
| Barbell 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 |
| Neutral-grip pulldown | 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.
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.
Intermediates (12-36 months)
Ideal fit
MEV is past 12 sets/muscle — the 5th day pays off.
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 | Advanced |
5 common 5-day plan mistakes
Jumping to 5 days too early
If you haven't maxed 4 days, the 5th adds fatigue not gains.
Too much volume per session
Cap at 18-20 effective sets per session.
No real rest day
Keep at least 1 full rest day weekly.
Ignoring diet and sleep
7-9 h sleep and 200-400 kcal surplus are mandatory.
No deload
Every 4-6 weeks, cut volume 40-50%.
Your 5-day plan in 30 seconds
Arvo's AI generator builds a personalized 5-day plan from your goal, equipment and level.
- 5-day plan 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 5 days per week better than 4?
Depends on level and recovery. A 5-day split (PPL + Upper/Lower or ABCDE) gives more volume and better specialization but demands more recovery. For intermediates with 12-36 months of training, 5 days usually wins. If life is busy, stay on 4 days.
Does ABCDE still work?
For the right audience, yes. Classic ABCDE (Chest, Back, Legs, Shoulders, Arms) concentrates 18-22 sets per muscle in a single session. The limit is 1x/week frequency — 2x/week is superior at equal volume. PPL + UL wins for most intermediates; ABCDE is fine for advanced lifters.
5 days for beginners?
Usually not. Beginners should run 3-day full body, then 4-day upper/lower, and only after 12-18 months consider 5 days.
Rest between sets?
Compound lifts: 2-4 min. Isolation: 60-90 sec.
Deload on a 5-day plan?
Yes, every 4-6 weeks cut volume by 40-50% for one week.