5-Day Workout Split: Weekday Gym Plan

Your week layout

Day	Session	Focus
Monday	Push	Chest, shoulder, triceps
Tuesday	Pull	Back, rear delts, biceps
Wednesday	Legs	Squat pattern and knee flexion
Thursday	Upper	Moderate press and row work
Friday	Lower	Hinge and single-leg work
Saturday	Recovery	Rest or easy activity
Sunday	Recovery	Prepare next week

Set it up in Trainer

Create five routines in Trainer or adapt existing routines to these roles. Review the starting weekly dose. Trainer can suggest exercise targets from history; it does not automatically convert this website table into a new five-day program.

A bounded weekday sample

Day	Starting exercise menu
Push	Dumbbell bench: 2 × 8–12; lateral raise and pushdown: 2 × 12–15 each
Pull	Pulldown and supported row: 2 × 8–12 each; curl: 2 × 10–15
Legs	Squat pattern: 2 × 6–10; leg curl and calf raise: 2 × 10–15 each
Upper	Incline dumbbell press and cable row: 2 × 8–12 each; optional rear-delt work
Lower	RDL: 2 × 6–10; supported split squat: 2 × 8–12 per side; optional calf work

This modest example distributes work rather than multiplying the dose simply because you attend five days. Account for the overlap between presses, shoulders, and triceps, and between rows and curls. Rest long enough to keep each task controlled.

Progress movements independently

Trainer reads completed history and the intended rep range to suggest later load and reps. A main press and a curl do not need equal increases. Keep suggestions editable and record the actual result. Add controlled reps before the smallest suitable resistance jump.

Keep missed days from changing the whole plan

If a weekday is missed, continue the intended order or reduce that week's work. Do not squeeze several demanding lower-body sessions together merely to complete the calendar. If five days repeatedly become three, the three-day split may fit better.

Join the existing split cluster

Use the split hub for the overall decision, push day and pull day for session cues, and the upper/lower guide for an alternative four-day week. This page is a sample layout, not a separate universal split ranking.

Frequently asked questions

Is a five-day split better than three days?

Not automatically. Five days can distribute a suitable weekly dose into shorter sessions, but attendance and recovery still matter. Choose the schedule you can complete consistently.

How does Trainer auto-progress my training?

Trainer uses completed sets, rep targets, history, and optional effort information to suggest the next load and reps and fill the next set. You can edit these suggestions. Exact named-program reset or tier rules may require manual changes.

Should I increase the load after a missed target?

Review the completed sets and technique first. Follow the program's rule for the actual result rather than adding weight simply because another week has started.