5 Day Split Workout Routines for Building Muscle & Strength

On day one, we will focus on training the major back muscles, such as latissimus dorsi, trapezius, and some smaller muscles, such as posterior deltoid fibers.

All these muscles will be hit through the pull movement pattern, either vertical or horizontal part [1].

Here is the entire workout for day 1:

• Deadlift - Perform 6 reps for 4 sets and rest for 3 minutes between each set.
• Lat pulldown - Complete 8 to 12 reps for 4 sets and rest for 2 minutes in between.
• Dumbbell row - Perform 8-12 reps for 4 sets and rest for 2-3 minutes between each set.
• Hammer strength machine row - Complete 10 reps for 4 sets and rest for 2 minutes between each set.
• One arm cable row - Perform 12 reps for 3 sets and rest for 90 seconds between each set.
• Straight arm cable pulldown - Complete 15 reps for 2 sets and rest for as little as possible between the sets.

Tuesday: Chest & Abs Workout

On day 2, we will target all major chest and abs muscles such as pectoralis major, anterior deltoid, receipts abdominis, and similar.

Generally, this is done through various vertical push movements, which is excellent for holistically developing the whole body and avoiding muscle imbalances [2].

Here is the entire day 2 workout:

• Incline bench press - Perform 6 reps for 4 sets and rest for 3 minutes between each set.
• Decline bench press - Complete 8-12 reps for 4 sets and rest for 2-3 minutes between the sets.
• Machine bench press - Perform 6-12 reps for 3 sets and rest for 2-3 minutes between the sets.
• Machine fly - Complete 12 to 15 reps for 3 sets and rest for 2 minutes between the sets.
• Push-ups - Perform push-ups until failure for 3 sets and rest as much as you need to recover.
• Machine crunch - Complete 15 reps for 3 sets and rest for as little as possible between the sets.
• Hanging leg raise - Perform 12-15 reps for 3 sets and rest for as little as possible between the sets.

On day 3, we focus on developing leg muscles such as quadriceps, hamstrings, glutes, hip flexors, and adductors.

Choosing exercises such as traditional barbell back squats will enable us to build incredible feet of strength quickly [3].

Here is the entire day 3 workout routine:

• Barbell back squat - Perform 6 reps for 5 sets and rest for up to 5 minutes between the sets to fully recover.
• Romanian deadlift - Complete 8-12 reps for 4 sets and rest for 3 minutes between the sets.
• Leg press - Perform 10-15 reps for 3 sets and rest for 2 minutes between the sets.
• Leg curl - Complete 12-15 reps for 3 sets and rest for 2 minutes between the sets.
• Walking lunge - Perform 15 lunges on each leg for 3 sets and rest for as much as needed before starting the following set.
• Smith machine calf raises - Complete 20 reps for 4 sets and rest for as little as possible between the sets.

Thursday: Shoulders & Abs Workout

On day 4, we are focusing on targeting our shoulder and ab muscles, such as anterior, lateral, and posterior deltoids and rectus abdominis.

Here is the entire workout for day 4:

• Military press - Perform 6 reps for 4 sets and rest for up to 5 minutes between the sets.
• Lateral raise - Complete 8-12 reps for 4 sets and rest for 2 to 3 minutes between each set.
• Reverse machine fly - Perform 8-12 reps for 4 sets and rest for 2 to 3 minutes between the sets.
• Machine shoulder press - Complete 6 to 10 reps for 3 sets and rest for 2 minutes between the sets.
• Barbell shrugs - Perform 15 reps for 4 sets and rest for 90 seconds between the sets.
• Decline sit-up - Complete 15 reps for 3 sets and rest for as little as possible between the sets.
• Barbell roll-out - Perform 12 reps for 3 sets and rest for as little as possible between the sets.

On day 5, we will focus on exercising the arm muscles, such as biceps brachii and triceps brachii.

These will be mainly achieved through isolation exercises since these muscles occupy only one joint (or at least their fibers are efficient for only one joint) [4].

Here is the entire workout for day 5:

• EZ bar curl - Perform 8-12 reps for 4 sets and rest for 3 minutes between the sets.
• EZ bar skull crushers - Complete 8-12 reps for 4 sets and rest for 3 minutes between the sets.
• Spider curls - Perform 8-12 reps for 4 sets and rest for 2 minutes between the sets.
• Tricep dips - Complete 8-12 reps for 4 sets and rest for 2 minutes between each set.
• Cable hammer curls - Perform 8-12 reps for 4 sets and rest for 90 seconds between each set.
• Cable overhead tricep extension - Complete 8-12 reps for 4 sets and rest for 90 seconds between the sets.

The 5-day upper-lower-push-pull-legs split workout routine is designed to build muscles and strength in all planes of motion.

In addition, these workouts are excellent for increasing calorie burn more than the bro split workouts.

Here is how this split workout may look like during a week:

• Day 1 - Hitting upper body muscles such as pectoralis major, deltoideus, latissimus dorsi, trapezius, triceps, and biceps.
• Day 2 - Hitting lower body muscles such as quadriceps, glutes, hamstrings, flexors, and adductors.
• Day 3 - This is a rest day.
• Day 4 - Doing pushing exercises that target muscles such as the pectoral, shoulder, and triceps.
• Day 5 - Doing pulling exercises that target muscles such as latissimus dorsi, trapezius, and biceps.
• Day 6 - Hitting leg muscles like the quadriceps, hams, and glutes.
• Day 7 - This is a rest day.

Pros and Cons of the 5-Day ULPPL Split

An upper body emphasis split workout is excellent for building strength and hypertrophy.

Because you will focus on specific body parts, you can isolate those movements and achieve greater hypertrophy and strength effects.

Here is what the workout routine might look like:

• Day 1 - Hitting triceps, chest, and shoulder muscles such as pectoralis major, minor, anterior, lateral, and posterior deltoid.
• Day 2 - Hitting biceps, core, and back muscles such as latissimus dorsi, trapezius, and posterior deltoid.
• Day 3 - Hitting leg muscles such as quadriceps, glutes, hams, adductors, and hip flexors.

• Day 4 - Hitting the same muscles from the first day of the week, but with slightly different exercises.
• Day 5 - Hitting the same muscles from day 2, but with slightly different exercises.
• Day 6 & 7 - These days are meant to serve as recovery to come back prepared for the following week.

Pros and Cons of the 5-Day UBE Split

The last split type on our list focuses on exercises to develop core strength and cardiorespiratory conditioning.

This is an excellent split if you are solely looking to lose fat.

However, I would still advise not skipping the lifting sessions since building muscles will expand our daily energy expenditure and burn more calories throughout the day.

Here is what the core and cardio emphasis split workout routine may look like:

• Day 1 - Hitting tricep, chest, and shoulder muscles such as the anterior deltoid, pectoralis major, and minor.
• Day 2 - Focusing on core exercises from various movement patterns and light cardio exercises.
• Day 3 - Hitting biceps and all major back muscles such as latissimus dorsi, trapezius, and posterior deltoid.
• Day 4 - Focusing on developing core strength through various exercises and performing steady-state cardio.
• Day 5 - Hitting all the major leg muscles, such as the quadriceps, glutes, hamstrings, hip flexors, and adductors.
• Day 6 & 7 - These two days are meant for recovery and to prepare for the following week.

Pros and Cons of the 5-Day CCE Split

Yes, 5-day workout splits are effective. A 5-day workout split is excellent for targeting exercises at a particular muscle group in each training session in a single week.

Splits allow you to target muscle groups separately through increased training volume and training intensity.

This workout arrangement across the week is the best way to gain muscle and experience the strength and muscle growth for each muscle group.

A comprehensive split workout program will induce the most significant muscle hypertrophy for all minor and major muscle groups and build muscle in the long run.

Bodybuilders use this training style since it is one of the best for increasing muscle mass for their upcoming competitions.

However, having enough rest days in a week is also important since that is when muscle growth occurs.

"Building a lean, muscular physique complete with peaked biceps and a ripped midsection isn’t as easy as those 1970s movie training montages make it seem — it takes a lot of time, steadfast dedication, and sacrifice."

- Anthony O'Reilly, Certified Personal Trainer