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All workout plans

5-Day Push / Pull / Legs

Muscle buildingIntermediate

Push, pull and legs, then an upper and a lower day — five sessions without the recovery bill of six.

At a glance

Frequency
5× a week
Split
Push / Pull / Legs
Session length
Up to 45 min
Weekly volume
≈92 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs37 sets · 40%
  • Chest14 sets · 15%
  • Back13 sets · 14%
  • Shoulders13 sets · 14%
  • Arms12 sets · 13%
  • Core3 sets · 3%

A week on this plan

  1. Sunrest day
  2. MonPull
  3. TuePush
  4. WedLegs
  5. ThuUpper
  6. FriLower
  7. Satrest day

Rest days can move — keep the order.

Start this plan

Every session lands in your routines as it is written here. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 5

Pull

Back, rear delts, biceps · 5 exercises · Up to 43 min

    • Barbell deadliftGlutes · Barbell3× 5 reps4 min rest
    • Pull-upLats · Bodyweight3× 6–10 reps2 min rest
    • Barbell bent over rowUpper back · Barbell3× 8–10 reps2 min 30 s rest
    • Cable face pullRear delts · Cable3× 15–20 reps1 min rest
    • Barbell curlBiceps · Barbell3× 8–12 reps1 min rest

Workout 2 of 5

Push

Chest, shoulders, triceps · 5 exercises · Up to 42 min

    • Barbell bench pressChest · Barbell4× 6–10 reps3 min rest
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 8–12 reps2 min rest
    • Dumbbell incline bench pressChest · Dumbbell3× 10–12 reps1 min 30 s rest
    • Dumbbell lateral raiseSide delts · Dumbbell4× 12–20 reps1 min rest
    • Cable triceps pushdown (v-bar)Triceps · Cable3× 10–15 reps1 min rest

Workout 3 of 5

Legs

Quads, hamstrings, calves · 5 exercises · Up to 47 min

    • Barbell full squatQuads · Barbell4× 6–10 reps3 min rest
    • Barbell romanian deadliftGlutes · Barbell3× 8–10 reps2 min 30 s rest
    • Sled 45° leg pressQuads · Sled3× 10–12 reps2 min rest
    • Lever lying leg curlHamstrings · Machine3× 10–12 reps1 min 30 s rest
    • Lever seated calf raiseCalves · Machine4× 10–15 reps1 min rest

Workout 4 of 5

Upper

Chest, back, shoulders, arms · 7 exercises · Up to 44 min

    • Dumbbell incline bench pressChest · Dumbbell4× 10–12 reps1 min 30 s restNothing on this day is meant to be heavy. It is the volume the first three days can't hold.
    • Cable lat pulldown full range of motionLats · Cable4× 10–12 reps1 min 30 s rest
    • Cable seated rowUpper back · Cable3× 10–12 reps1 min 30 s rest
    • Lever seated flyChest · Machine3× 12–15 reps1 min rest
    • Dumbbell lateral raiseSide delts · Dumbbell3× 12–20 reps1 min rest

  • Superset A · Run these back to back, and rest after the last one.

    • Dumbbell hammer curlBiceps · Dumbbell3× 10–12 reps1 min rest
    • Cable triceps pushdown (v-bar)Triceps · Cable3× 12–15 reps1 min rest

Workout 5 of 5

Lower

Glutes, hamstrings, quads · 6 exercises · Up to 45 min

    • Barbell hip thrustGlutes · Barbell4× 8–12 reps2 min restChin tucked, ribs down, and hold the top for a full second.
    • Barbell front squatQuads · Barbell3× 8–10 reps2 min 30 s rest
    • Dumbbell single leg split squatQuads · Dumbbell3× 8–12 reps1 min 30 s restEight to twelve a leg.
    • Lever leg extensionQuads · Machine3× 12–15 reps1 min rest
    • Barbell standing calf raiseCalves · Barbell4× 10–15 reps1 min rest
    • Hanging leg raiseAbs · Bodyweight3× 8–12 reps1 min rest

How to progress

Push, pull and legs carry the heavy work, two reps in reserve and weight added when the top of the range is cleared; the upper and lower days stay in the ten-to-fifteen range, one rep in reserve, and add reps. Two rest days, and they do not have to be the weekend.

Start this plan

Plans like this

  • 66-Day Push / Pull / LegsPush, pull and legs twice a week — the highest-volume way to run the split, and the one that needs your sleep and food in order.6 daysMuscle buildingAdvancedFull gym50 min
  • 3Push / Pull / LegsThe classic three-day rotation: everything that presses, everything that pulls, everything below the waist.3 daysMuscle buildingIntermediateFull gym55 min
  • 55-Day Bro SplitOne body part a day — chest, back, shoulders, legs, arms. Every muscle gets a session of its own and a full week to recover.5 daysMuscle buildingIntermediateFull gym50 min
  • 55-Day Upper / LowerUpper, lower, upper, lower, and a fifth day for the shoulders and arms that never get enough on four.5 daysMuscle buildingIntermediateFull gym45 min