The Best 5-Day Workout Splits for Muscle & Strength

Out of all strength training routines you can think of, 5-day workout splits are some of the most popular.

They can also be very effective for building muscle and strength. For many intermediate and advanced lifters, five training days really are the sweet spot between volume and recovery.

Here are 11 of our best 5-day splits, built by lifters for lifters.

I think you’ll find a really satisfying setup here. We’ve got something for everyone, with very few overlaps in who each program is best for:

1. Bodybuilding Ballet: classic bro split
2. Groundhog Gains: high-frequency strength
3. PPLUL: balanced modern hybrid
4. Powerbuilding: strength + size
5. Bodybuilding Blitz: time-efficient
6. THICC: lower-body specialization
7. Home Workout Split: minimal equipment
8. Bench Press Boogie: bench specialization
9. Bodybuilding Machine Workout Routine: machine-only bodybuilding
10. StrengthLog’s 5 Day Workout Split: classic strength/hypertrophy hybrid
11. High Frequency Full Body Program: for high-frequency aficionados

What Is a 5-Day Workout Split?

It’s in the name: a workout routine where you train five days per week.

But a 5-day workout split can be structured in a zillion different ways.

For a bodybuilder, the routine that springs to mind is probably the “bro split,” where you divide your body’s muscle groups across five training days.

For example, you might train:

• Chest on Monday
• Back on Tuesday
• Legs on Wednesday
• Shoulders on Thursday
• Arms on Friday

A classic bodybuilding split.

But you’re not stuck with a bro split. You can do a push/pull/legs and upper/lower combo, a strength-focused routine (squat, bench, deadlift focus), hybrid bodybuilding, powerbuilding, five full-body sessions, or almost any other variation you can think of.

Are 5-Day Workout Splits Good for Building Muscle and Strength?

Yes, a well-programmed 5-day split is great for building muscle and strength, the key phrase being “well-programmed,” not “5-day.”

Gains come from doing enough hard sets per muscle per week, progressive overload, intensity (training close to failure for hypertrophy, lifting heavy things for strength), and recovery.

A 5-day split is one of the easier ways to organize those variables in a way that makes practical sense (at least as long as you have five days every week to train).

A badly programmed 5-day workout split can absolutely be worse than a well-designed 3- or 4-day routine, but a well-designed one – now we’re talking.

I’ve been partial to 5-day splits for as long as I can remember. Dabbled in others, but always came back. Perhaps not because they are inherently “better,” but because, regardless of what I’m training for, there’s always a way to make a 5-day routine work.

And I like to train, so I’d rather do it five days than three.

Bodybuilding Ballet

Love the classic bodybuilding approach? Bodybuilding Ballet is our take on the traditional bro split.

You train one or two muscle groups per workout, with plenty of training volume but enough recovery to come back fresh for your next session.

Designed for intermediate and advanced lifters, this six-week program combines heavy compound lifts with isolation work across a wide range of rep ranges to maximize muscle growth.

If you like giving each body part your full attention (and chasing a great pump), this is the program for you.

(By the way, Bodybuilding Ballet comes in 4- and 6-day versions, too, plus a Lite variant (also with four training days) with lower volume.)

Groundhog Gains

If you believe practice makes strong, Groundhog Gains is for you.

This program is almost as far from a bro split as you get: you squat, bench, deadlift, row, and do pull-ups (or pulldowns) five days a week, using high frequency and gradually increasing volume to improve your technique and build strength.

On their own, the workouts are intentionally manageable. It’s the accumulated work over six weeks that drives your progress, with undulating intensity so you can not only survive but thrive on the high-frequency training.

Whether you’re looking to improve your powerlifting numbers or want to become really proficient at the big lifts, Groundhog Gains offers a different approach than almost any other traditional strength program.

And chances are you’ll find that approach surprisingly effective.

PPLUL (Push/Pull/Legs/Upper/Lower)

If you can’t decide between a Push/Pull/Legs split and an Upper/Lower split, you don’t have to. PPLUL gives you the best of both.

With this program, you get three hypertrophy-focused Push, Pull, and Legs workouts followed by two heavier Upper and Lower sessions.

It’s the ideal 5-day split for intermediate and advanced lifters who want to train each muscle group twice per week without wriggling into a six-day schedule.

PPLUL has become one of our most popular programs, and with it being such an effective all-around split, it’s not hard to understand why. It’s structured enough for steady progress, but flexible enough to swap exercises to suit your preferences and equipment.

Powerbuilding

Want to be strong and look like you lift? That’s what Powerbuilding is about.

Powerbuilding combines squats, bench presses, and deadlifts as the foundation of your training, then adds accessory work to maximize muscle growth.

Training volume and intensity increase throughout the six-week program, making it a top choice for adding weight to the bar without sacrificing your bodybuilding goals.

(In the StrengthLog app, you’ll also find a 4-day version of the program, as well as a Lite version if you want to start with lower volume and shorter workouts (don’t blame you – regular Powerbuilding isn’t for beginners)).

Bodybuilding Blitz

If you’re short on time but not on ambition, Bodybuilding Blitz is all about time-efficient workouts without compromising your gains.

This program proves that 30–40 minutes of high-quality training can be enough and that short workouts don’t have to mean small results.

Over five weekly sessions, you combine classic bodybuilding training with heavy compound lifts to hit every major muscle group twice per week.

And you do it while keeping your workouts short enough to fit into a busy schedule: before work, during lunch, or whenever time is tight.

THICC Lower Body Specialization

THICC is the program for prioritizing your legs and glutes without neglecting the rest of your physique.

This is a 5-day workout split that gives your lower body the attention it deserves, with three dedicated leg workouts each week and two upper-body sessions, so you don’t sacrifice full-body strength.

The program was actually inspired by how many of our female users prefer to train. Not because women need different training methods, but because many choose to prioritize different muscle groups.

If your goal is to bring up your glutes and legs while keeping your upper body balanced, well, that’s what THICC is designed for. And yes, it works for men, too.

(We also have a free 3-day version of THICC for beginners in addition to this premium program.)

StrengthLog’s Home Workout Split

No gym? No problem. Not with our Home Workout Split.

This program combines bodybuilding with minimal equipment so that you can build muscle and strength from home.

Each workout focuses on one or two muscle groups, like a classic bodybuilding split but without any racks, barbells, or expensive machines.

So what do you need? Adjustable dumbbells, a resistance band, a pull-up bar, and your own bodyweight. That’s it. And some elbow grease.

You gradually increase training volume over six weeks, because consistency and progressive overload, not fancy equipment, are what you need for results.

Bench Press Boogie (5-Day Bench Press Specialization)

Has your bench press been stuck for months? You might need Bench Press Boogie.

This is the 5-day version of our most popular bench press program, which has helped literally thousands hoist more weight in the king of upper-body lifts. It’s designed to help experienced lifters break through plateaus with five bench sessions per week and planned variations in volume and intensity.

The bench press is the star of the show, but you’ll also build the rest of your upper body to support your main lift with optional accessory work for your chest, shoulders, back, and arms.

If you’re ready to dedicate six weeks to one goal – pressing more weight than ever before – this is your program.

(If you’re not yet a high-level bench presser, you’ll also find 2-, 3-, and 4-day versions of this program, better suited for your experience, in the StrengthLog app.)

Bodybuilding Machine Workout Routine

If you prefer machines over free weights, you’re in good company with our Bodybuilding Machine Workout Routine.

Following a Push/Pull/Legs + Upper/Lower split, this program is built from the ground up for bodybuilders who enjoy and prefer machine training.

The myth that you have to train with free weights to get a bodybuilder physique? Forget that noise. Machines are just as effective.

With this program, you train every major muscle group twice per week and increase training volume and intensity from week to week, focusing on what matters most: building muscle.

StrengthLog’s 5 Day Workout Split

Some training splits stand the test of time. Like our original 5-Day Workout Split.

This classic StrengthLog program combines two heavy upper/lower strength workouts with three hypertrophy-focused bodybuilding sessions: a PPLUL variant with a hint of powerlifting.

You train the squat, bench press, and deadlift twice per week while giving every major muscle group enough volume to maximize muscle growth.

It’s a great choice for intermediate and advanced lifters who want to build muscle and get stronger in the Big 3 without making powerlifting their only focus.

High Frequency Full Body Program

Follow Your 5-Day Workout Split in StrengthLog

Are you ready to start lifting? In that case, the best and easiest way to follow the program and track your workouts is with StrengthLog, our workout log app.

All these programs are ready to run right now.

The app makes it super easy to keep track of your weights and reps and make sure you’re on the right path.

Our 5-day workout splits have advanced programming and are premium programs, meaning they require a subscription to follow in-app.

You can activate a free 14-day trial in the app, no strings attached and no funny business.

Final Rep

The best 5-day workout split is the one that lets you train hard, recover, progress, and keep at it long enough to see your body change.

It’s the one you enjoy enough to allow for all of the above.

Pick your plan. Push your sets. Track your lifts.

That’s how you build muscle and strength, with any split.

Thanks for reading, and good luck with your training.

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Last reviewed: 2026-08-27