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All workout plans

5-Day Upper / Lower

Muscle buildingIntermediate

Upper, lower, upper, lower, and a fifth day for the shoulders and arms that never get enough on four.

At a glance

Frequency
5× a week
Split
Upper / Lower
Session length
Up to 45 min
Weekly volume
≈92 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs33 sets · 36%
  • Back17 sets · 18%
  • Shoulders16 sets · 17%
  • Arms12 sets · 13%
  • Chest11 sets · 12%
  • Core3 sets · 3%

A week on this plan

  1. Sunrest day
  2. MonUpper A
  3. TueLower A
  4. WedUpper B
  5. ThuLower B
  6. FriShoulders & Arms
  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

Upper A

Heavy chest and back · 5 exercises · Up to 47 min

    • Barbell bench pressChest · Barbell4× 5–8 reps3 min rest
    • Barbell bent over rowUpper back · Barbell4× 6–10 reps2 min 30 s rest
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 8–12 reps1 min 30 s rest
    • Cable lat pulldown full range of motionLats · Cable3× 10–12 reps1 min 30 s rest
    • Cable face pullRear delts · Cable3× 15–20 reps1 min rest

Workout 2 of 5

Lower A

Heavy squat and hamstrings · 5 exercises · Up to 47 min

    • Barbell full squatQuads · Barbell4× 5–8 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 3 of 5

Upper B

Volume chest and back · 6 exercises · Up to 45 min

    • Dumbbell incline bench pressChest · Dumbbell4× 8–12 reps2 min rest
    • Chin-upLats · Bodyweight4× 6–10 reps2 min 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
    • Hanging leg raiseAbs · Bodyweight3× 8–12 reps1 min rest

Workout 4 of 5

Lower B

Deadlift and single-leg work · 5 exercises · Up to 43 min

    • Barbell deadliftGlutes · Barbell3× 5 reps4 min rest
    • 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

Workout 5 of 5

Shoulders & Arms

Side delts, biceps, triceps · 7 exercises · Up to 36 min

    • Dumbbell lateral raiseSide delts · Dumbbell4× 12–20 reps1 min restThe whole point of the fifth day. Light enough to keep the traps out of it.
    • Cable face pullRear delts · Cable3× 15–20 reps1 min rest

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

    • Barbell curlBiceps · Barbell3× 8–12 reps1 min 30 s rest
    • Barbell close-grip bench pressTriceps · Barbell3× 8–12 reps1 min 30 s rest

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

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

How to progress

Run the four main days as the 4-day plan: weight on the heavy sets, reps on the lighter ones. The fifth day never goes heavy — add a set every few weeks instead.

Start this plan

Plans like this

  • 44-Day Glutes & Lower BodyTwo lower-body days built around the hip thrust and the hinge, with a full upper day either side so nothing falls behind.4 daysMuscle buildingIntermediateFull gym45 min
  • 44-Day Upper / LowerTwo upper days and two lower days: the best return there is on four sessions a week, heavy first, volume second.4 daysMuscle buildingIntermediateFull gym55 min
  • 44-Day CalisthenicsAn upper/lower split on a pull-up bar, a dip station and the floor. Where the home bodyweight plan ends: pull-ups, dips and single-leg work, progressed by leverage and added weight.4 daysMuscle buildingIntermediateBodyweight only40 min
  • 44-Day Dumbbell Upper / LowerAn upper/lower split run entirely on dumbbells — the most training a home gym of two dumbbells and a bench can hold.4 daysMuscle buildingIntermediateDumbbells only45 min