StrengthLog’s 5 Day Workout Split: A Premium Program For Strength and Mass

StrengthLog’s 5 Day Workout Split, a Premium training program to build muscle and progress in the Big Three simultaneously!

If you open your StrengthLog app today and look under the Premium tab, a new training program called StrengthLog’s 5 Day Workout Split greets you. This article tells you if it’s for you and what it’s all about.

Who Is This Program For?

This program is designed for the intermediate to advanced lifter who wants to build muscle like a bodybuilder and get stronger in the three powerlifting lifts, the squat, the bench press, and the deadlift. It is not a beginner’s program.

It’s not a program for the competitive or aspiring powerlifter looking for the best way to improve as much as possible. At its core, StrengthLog’s 5 Day Workout Split is a bodybuilding program, but one that lets you combine strength gains in the main powerlifting lifts with the gains in lean muscle mass you want.

Presenting StrengthLog’s 5 Day Workout Split

StrengthLog’s 5 Day Workout Split combines heavy strength work with hypertrophy workouts on different days in a 5-day workout split routine. It is a six-week program, combining an upper/lower split with a Push/Pull/Legs routine. You work your entire body twice per week in two blocks, the first focusing on strength and the second on hypertrophy.

The first two-day block focuses on the powerlifting exercises, the so-called Big Three: the squat, the bench press, and the deadlift. Heavy weights using a rep range of 5–6 reps targeting your large muscle groups is the name of the game here.

You then jump into the hypertrophy-based part of the week, a 3-day split routine using moderate weights. You still hit your large muscle groups with compound movements, but you also get to focus more on your smaller muscle groups for a balanced physique.

Each workout contains the main exercise from the first block, which means you squat, bench press, and deadlift twice per week, once using heavy weights and once using moderate. The Romanian deadlift replaces the standard deadlift in the second block, though. Two deadlift days can be one too many for some, and adding Romanian deadlifts lets you target your hamstrings to a greater extent.

The Workouts

An overview of StrengthLog’s 5 Day Workout Split looks like this:

  • Day 1: Upper Body – Strength
  • Day 2: Lower Body – Strength
  • Day 3: Chest, Shoulders, and Triceps – Hypertrophy
  • Day 4: Back and Biceps – Hypertrophy
  • Day 5: Legs and Calves – Hypertrophy

Here is an outline of a week of training.

Download the StrengthLog app to see the % of 1RM, number of sets, and reps.

Workout 1, Upper Body (Strength)

  1. Bench Press
  2. Overhead Press
  3. Barbell Row
  4. Bar Dip
  5. Hammer Curl

Workout 2, Lower Body (Strength)

  1. Squat
  2. Deadlift
  3. Leg Curl
  4. Calf Raises

Workout 3, Chest, Shoulders, and Triceps (Hypertrophy)

  1. Bench Press
  2. Incline Dumbbell Press
  3. Standing Cable Chest Fly
  4. Seated Dumbbell Shoulder Press
  5. Dumbell Lateral Raise
  6. Barbell Lying Triceps Extension
  7. Overhead Cable Triceps Extension

Workout 4, Back and Biceps (Hypertrophy)

  1. Lat Pulldown
  2. Cable Close Grip Seated Row
  3. Dumbbell Row
  4. Barbell Curl
  5. Preacher Curl

Workout 5, Legs and Calves (Hypertrophy)

  1. Squat
  2. Leg Press
  3. Romanian Deadlift
  4. Leg Extension
  5. Calf Raises

As you can see, you train each major muscle group twice per week. Research shows that you make similar gains in muscle mass regardless of training frequency: splitting your body parts into two, five, or six workouts doesn’t matter much.1 However, doing many sets for a specific muscle group in one training session could lead to lower quality sets towards the end of the workout. You’ll be too exhausted to give it your all, in other words.

That’s why you’re not seeing chest day or leg day in StrengthLog’s 5 Day Workout Split. If you’re looking for a bodybuilding split like that, affectionately called a bro split, head over to Bodybuilding Ballet. Or check out all of our bodybuilding splits here. One of the main goals, along with muscle growth, of StrengthLog’s 5 Day Workout Split is strength progression. That means quality over quantity and pushing heavier weights throughout the workout session.

Progression Model

To get bigger, you need to get stronger. With StrengthLog’s 5 Day Workout Split, you’ll be building muscle along with strength.

Two essential variables for gaining muscle and strength are progressive overload and training volume. You always want to keep challenging your muscles, forcing them to lift a little heavier and do a little more than before. Otherwise, they get lazy, and your gains slow to a crawl.

Progressive Overload

Progressive overload is one of the most fundamental training principles, not only to get stronger but also to gain muscle. It means adding weight to the bar whenever possible, preferably as part of a planned progression system.

StrengthLog’s 5 Day Workout Split does the work for you. The two-part training block that kicks off the week offers built-in progress in the form of percentage-based 1RM training. Week by week, your training intensity goes up, and your muscles adapt and get stronger. 

Training Volume

Training volume is another major player in the hypertrophy game. Beginners get away with only a few sets per muscle group per week, but after some time in the gym, your muscles require more work to keep growing.

At the same time, you can only recover from so much training. Add too much extra volume, and you risk getting stale and perhaps overtrained. Overtraining is the enemy of gains, and you don’t want it as your training partner. Even if you still manage to get results in an overtrained state, that’s time and energy you could have spent doing more productive things and getting more efficient workout sessions.

With StrengthLog’s 5 Day Workout Split, you don’t have to worry about training too little or too much. The program provides you with more than enough training volume to gain muscle effectively, according to current recommendations.2 At the same time, you won’t be spending hours in the gym, giving you time and opportunity to rest, recover, and grow.

The progression in the second block is based on a gradual increase in training volume. Each week you add a set or two to the workouts. During the first week, you perform three sets of bench presses, for example. The following week, you add a set and perform four sets. You never go overboard with the number of sets you perform in a workout, though. You’ll be in and out of the gym in an hour or so. Again, quality over quantity. 

To summarize, StrengthLog’s 5 Day Workout Split offers progression on two fronts: intensity (as in heavier weights) and volume. The result? Increased strength and muscle growth.

Workout Days and Rest Days

You can structure your training week in several ways with StrengthLog’s 5 Day Workout Split.

The first entails training five days in a row, followed by two rest days. That’s the best option if you want the weekend free. The program ensures that any particular muscle group gets enough recovery time without any days off during the workday week.

Another way is to take a day off after the two-day strength block and another day off after the hypertrophy block. For example, if Monday is your first day of training, Wednesday and Sunday will be your days off.

Of course, you can rearrange your training and rest days to your schedule, but those are our recommendations.

Stimulate, Don’t Annihilate

Training to failure can be fun, but it also places a lot of stress on your body and nervous system. Research shows that you get similar strength and muscle gains with or without training to failure.3 4 

We recommend that the last repetition of each set should be challenging but not impossible. Select an amount of weight you can control, even on the heavy compound exercises. Terminate your sets when you feel that you could probably grind out one more rep without losing form if you had to.

If you want to go to failure, do so occasionally, not on every set, and keep it to isolation exercises rather than heavy compound exercises.

When You Reach The End of The Program

After six weeks of training, you’ve reached the end of the program. If you enjoyed the program and the results, you could just start over from the beginning. The initial lower volume gives your body a chance to rest up before it ramps up again.

Alternatively, if you’re feeling fresh and strong, you could stay at week six until you feel the need to back off on the intensity and volume.

Before you start over, I recommend that you test your 1RM in at least the squat, bench press, and deadlift to update the weights you’ll be using for the next round. You can also use our 1RM calculator to estimate your 1RM instead.

I’ve designed StrengthLog’s 5 Day Workout Split to be a comprehensive five-day-per-week program focusing on muscle hypertrophy without sacrificing strength progression in the powerlifting lifts. The workouts aren’t overly long but still provide more than enough training volume to gain muscle effectively, according to current recommendations.

Follow This Program

Want to start StrengthLog’s 5 Day Workout Split?

It’s available exclusively in our workout app StrengthLog.

While this program requires a premium subscription, StrengthLog itself is entirely free. You can download it and use it as a workout tracker and general strength training app – and all basic functionality is free forever.

It even has a bunch of free programs and workouts. However, our more advanced programs (such as this one) are for premium users only.

If you want to download StrengthLog for free and give it a spin, use the buttons below.

Want to try premium out before you decide if it’s worth it?

For a limited time, we offer a free 30-day-trial of premium to all new app users who subscribe to our email list.

Here’s how to claim your free 30-day-trial:

  1. Sign up for our newsletter using the box below.
  2. Download our app for iOS or Android.
  3. Create an account using the same email address.

You must use the same email address for both the app and the email list. Do not create an account using Apple or Facebook, or you won’t get the free trial. Also, only new app accounts (created within the last 30 days of signing up to the email list) are eligible for this deal.

After the 30 days are up, your account automatically reverts to a free account. No payment details are needed. If you decide to go back to a premium account, you will have to make a purchase manually.

Sounds fair?

Go ahead and sign up for our newsletter to claim your free trial:

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References

  1. J Sports Sci. 2019 Jun;37(11):1286-1295. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency.
  2. International Journal of Strength and Conditioning, 1(1), 2021-08-16. Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA.
  3. Sports Medicine volume 46, pages 487–502 (2016). Effect of Training Leading to Repetition Failure on Muscular Strength: A Systematic Review and Meta-Analysis.
  4. Strength and Conditioning Journal: October 2019 – Volume 41 – Issue 5 – p 108-113. Does Training to Failure Maximize Muscle Hypertrophy?
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Andreas Abelsson

Andreas has over 30 years of training experience and is a highly appreciated writer and educator on exercise, fitness, and nutrition. Few people stay more up to date and have a better grasp of the field of exercise science than Andreas.