A 5-Day Hypertrophy Workout Split for Building Muscle

How the split works

You train Monday to Friday and rest at the weekend (or shift the days to suit your week). Each muscle group gets worked twice across the five days — once with a heavier focus, once lighter. Rest 1–3 minutes between sets, longer on the big lifts.

Day 1 — Push (chest, shoulders, triceps)

• Barbell bench press — 4 sets of 6–8 reps
• Incline dumbbell press — 3 sets of 8–10
• Seated dumbbell shoulder press — 3 sets of 8–10
• Lateral raises — 3 sets of 12–15
• Cable triceps pushdown — 3 sets of 10–12
• Overhead triceps extension — 2 sets of 12–15

Day 2 — Pull (back, biceps)

A dip belt lets you add weight to pull-ups once bodyweight sets get easy, and lifting straps help when your grip gives out before your back does.

• Pull-ups or lat pulldown — 4 sets of 6–10
• Barbell or dumbbell row — 4 sets of 8–10
• Seated cable row — 3 sets of 10–12
• Face pulls — 3 sets of 12–15
• Barbell or dumbbell curl — 3 sets of 10–12
• Hammer curls — 2 sets of 12–15

Day 3 — Legs

Squats and deadlift variations are where a lifting belt earns its place — save it for your heaviest working sets.

• Barbell back squat — 4 sets of 6–8
• Romanian deadlift — 3 sets of 8–10
• Leg press — 3 sets of 10–12
• Walking lunges — 2 sets of 12 per leg
• Seated or lying leg curl — 3 sets of 10–12
• Standing calf raises — 4 sets of 12–15

Day 4 — Upper (lighter volume)

• Incline barbell or dumbbell press — 3 sets of 8–10
• Chest-supported row — 3 sets of 10–12
• Machine or dumbbell shoulder press — 3 sets of 10–12
• Lat pulldown — 3 sets of 10–12
• Lateral raises — 3 sets of 15
• Curl and triceps superset — 3 sets of 12 each

Day 5 — Lower (lighter volume)

• Deadlift — 3 sets of 5–6
• Front squat or hack squat — 3 sets of 8–10
• Leg extension — 3 sets of 12–15
• Lying leg curl — 3 sets of 12–15
• Seated calf raises — 4 sets of 12–15
• Hanging leg raises or planks — 3 sets

How to progress

• When you hit the top of a rep range on every set, add a small amount of weight next session.
• Keep 1–2 reps in reserve on most sets — you don’t need to train to failure on everything.
• Add sets or reps before adding lots of weight.
• Run the split for 8–12 weeks before changing exercises.

Recovery matters as much as training

• Aim for 7–9 hours of sleep.
• Eat enough protein — a common target is around 1.6–2.2 g per kilo of bodyweight per day.
• Keep rest days genuinely restful — walking and light stretching are fine.
• If a lift stalls for several weeks, reduce the weight slightly and build back up.

Kit that helps

You don’t need much equipment for this split, but a few pieces make the heavy days more comfortable: a lifting belt for squats and deadlifts, a dip belt for weighted pull-ups and dips, and lifting straps or grips for heavy pulling work.

If you’re new to training, have an injury or a medical condition, check with a qualified professional before starting a new programme.