PlanByWeek

5 Day Workout Split

12 weeks·5 days / wk·push pull legs

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Weeks
12
Sessions
60
Peak week
90 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 765 hard sets65 sets

  1. Mon

    Oct 5

    Push

    52 min
    ExerciseSets×RepsLoad
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  2. Tue

    Oct 6

    Pull

    52 min
    ExerciseSets×RepsLoad
    Pull-up3 × 10RPE 7
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5

  3. Wed

    Oct 7

    Legs

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 1065.5% 1RM (≈RPE 7)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5

  4. Thu

    Oct 8

    Push

    52 min
    ExerciseSets×RepsLoad
    Bench press3 × 1065.5% 1RM (≈RPE 7)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5

  5. Fri

    Oct 9

    Pull

    52 min
    ExerciseSets×RepsLoad
    Pull-up3 × 10RPE 7
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl1 × 12–15RPE 8.5
02Block 1, week 2: RPE 868 hard sets68 sets
5 sessions

  1. Mon

    Oct 12

    Legs

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 874% 1RM (≈RPE 8)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  2. Tue

    Oct 13

    Push

    55 min
    ExerciseSets×RepsLoad
    Bench press3 × 874% 1RM (≈RPE 8)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  3. Wed

    Oct 14

    Pull

    55 min
    ExerciseSets×RepsLoad
    Pull-up3 × 8RPE 8
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  4. Thu

    Oct 15

    Legs

    52 min
    ExerciseSets×RepsLoad
    Back squat3 × 874% 1RM (≈RPE 8)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise1 × 12–15RPE 8.5

  5. Fri

    Oct 16

    Push

    52 min
    ExerciseSets×RepsLoad
    Bench press3 × 874% 1RM (≈RPE 8)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher1 × 12–15RPE 8.5
03Block 1, week 3: RPE 970 hard sets70 sets
5 sessions

  1. Mon

    Oct 19

    Pull

    55 min
    ExerciseSets×RepsLoad
    Pull-up3 × 6RPE 9
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  2. Tue

    Oct 20

    Legs

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 681% 1RM (≈RPE 9)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  3. Wed

    Oct 21

    Push

    55 min
    ExerciseSets×RepsLoad
    Bench press3 × 681% 1RM (≈RPE 9)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  4. Thu

    Oct 22

    Pull

    55 min
    ExerciseSets×RepsLoad
    Pull-up3 × 6RPE 9
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  5. Fri

    Oct 23

    Legs

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 681% 1RM (≈RPE 9)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
04Deload: 60% loads, fewer sets42 hard sets42 sets
5 sessions

  1. Mon

    Oct 26

    Push

    39 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Overhead press2 × 8–12RPE 6
    Incline dumbbell press1 × 12–15RPE 6
    Cable fly1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  2. Tue

    Oct 27

    Pull

    39 min
    ExerciseSets×RepsLoad
    Pull-up3 × 5RPE 6
    Barbell row2 × 8–12RPE 6
    Chest-supported row1 × 12–15RPE 6
    Straight-arm pulldown1 × 12–15RPE 6
    Face pull1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6

  3. Wed

    Oct 28

    Legs

    36 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift1 × 8–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6

  4. Thu

    Oct 29

    Push

    36 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Overhead press1 × 8–12RPE 6
    Incline dumbbell press1 × 12–15RPE 6
    Cable fly1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  5. Fri

    Oct 30

    Pull

    36 min
    ExerciseSets×RepsLoad
    Pull-up3 × 5RPE 6
    Barbell row1 × 8–12RPE 6
    Chest-supported row1 × 12–15RPE 6
    Straight-arm pulldown1 × 12–15RPE 6
    Face pull1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6
05Block 2, week 1: RPE 773 hard sets73 sets
5 sessions

  1. Mon

    Nov 2

    Legs

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 1066.5% 1RM (≈RPE 7.25)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  2. Tue

    Nov 3

    Push

    58 min
    ExerciseSets×RepsLoad
    Bench press4 × 1066.5% 1RM (≈RPE 7.25)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  3. Wed

    Nov 4

    Pull

    58 min
    ExerciseSets×RepsLoad
    Pull-up4 × 10RPE 7.25
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  4. Thu

    Nov 5

    Legs

    55 min
    ExerciseSets×RepsLoad
    Back squat3 × 1066.5% 1RM (≈RPE 7.25)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  5. Fri

    Nov 6

    Push

    55 min
    ExerciseSets×RepsLoad
    Bench press3 × 1066.5% 1RM (≈RPE 7.25)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5
06Block 2, week 2: RPE 876 hard sets76 sets
5 sessions

  1. Mon

    Nov 9

    Pull

    61 min
    ExerciseSets×RepsLoad
    Pull-up4 × 8RPE 8.25
    Barbell row4 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  2. Tue

    Nov 10

    Legs

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 875% 1RM (≈RPE 8.25)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  3. Wed

    Nov 11

    Push

    58 min
    ExerciseSets×RepsLoad
    Bench press4 × 875% 1RM (≈RPE 8.25)
    Overhead press3 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  4. Thu

    Nov 12

    Pull

    58 min
    ExerciseSets×RepsLoad
    Pull-up4 × 8RPE 8.25
    Barbell row3 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  5. Fri

    Nov 13

    Legs

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 875% 1RM (≈RPE 8.25)
    Romanian deadlift3 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
07Block 2, week 3: RPE 980 hard sets80 sets
5 sessions

  1. Mon

    Nov 16

    Push

    61 min
    ExerciseSets×RepsLoad
    Bench press4 × 682.5% 1RM (≈RPE 9.25)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Nov 17

    Pull

    61 min
    ExerciseSets×RepsLoad
    Pull-up4 × 6RPE 9.25
    Barbell row4 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  3. Wed

    Nov 18

    Legs

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 682.5% 1RM (≈RPE 9.25)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  4. Thu

    Nov 19

    Push

    61 min
    ExerciseSets×RepsLoad
    Bench press4 × 682.5% 1RM (≈RPE 9.25)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press2 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  5. Fri

    Nov 20

    Pull

    61 min
    ExerciseSets×RepsLoad
    Pull-up4 × 6RPE 9.25
    Barbell row4 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
08Deload: 60% loads, fewer sets48 hard sets48 sets
5 sessions

  1. Mon

    Nov 23

    Legs

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–12RPE 6
    Bulgarian split squat2 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6

  2. Tue

    Nov 24

    Push

    42 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Overhead press2 × 8–12RPE 6
    Incline dumbbell press2 × 12–15RPE 6
    Cable fly1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6

  3. Wed

    Nov 25

    Pull

    42 min
    ExerciseSets×RepsLoad
    Pull-up3 × 5RPE 6
    Barbell row2 × 8–12RPE 6
    Chest-supported row2 × 12–15RPE 6
    Straight-arm pulldown1 × 12–15RPE 6
    Face pull1 × 12–15RPE 6
    Barbell curl1 × 12–15RPE 6

  4. Thu

    Nov 26

    Legs

    39 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–12RPE 6
    Bulgarian split squat1 × 12–15RPE 6
    Leg extension1 × 12–15RPE 6
    Lying leg curl1 × 12–15RPE 6
    Standing calf raise1 × 12–15RPE 6

  5. Fri

    Nov 27

    Push

    39 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Overhead press2 × 8–12RPE 6
    Incline dumbbell press1 × 12–15RPE 6
    Cable fly1 × 12–15RPE 6
    Lateral raise1 × 12–15RPE 6
    Skull crusher1 × 12–15RPE 6
09Block 3, week 1: RPE 783 hard sets83 sets
5 sessions

  1. Mon

    Nov 30

    Pull

    64 min
    ExerciseSets×RepsLoad
    Pull-up4 × 10RPE 7.5
    Barbell row4 × 8–12RPE 8
    Chest-supported row3 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  2. Tue

    Dec 1

    Legs

    64 min
    ExerciseSets×RepsLoad
    Back squat4 × 1066.5% 1RM (≈RPE 7.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  3. Wed

    Dec 2

    Push

    64 min
    ExerciseSets×RepsLoad
    Bench press4 × 1066.5% 1RM (≈RPE 7.5)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press3 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  4. Thu

    Dec 3

    Pull

    61 min
    ExerciseSets×RepsLoad
    Pull-up4 × 10RPE 7.5
    Barbell row4 × 8–12RPE 8
    Chest-supported row2 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  5. Fri

    Dec 4

    Legs

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 1066.5% 1RM (≈RPE 7.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat2 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5
10Block 3, week 2: RPE 886 hard sets86 sets
5 sessions

  1. Mon

    Dec 7

    Push

    68 min
    ExerciseSets×RepsLoad
    Bench press4 × 875% 1RM (≈RPE 8.5)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press3 × 12–15RPE 8.5
    Cable fly3 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  2. Tue

    Dec 8

    Pull

    64 min
    ExerciseSets×RepsLoad
    Pull-up4 × 8RPE 8.5
    Barbell row4 × 8–12RPE 8
    Chest-supported row3 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  3. Wed

    Dec 9

    Legs

    64 min
    ExerciseSets×RepsLoad
    Back squat4 × 875% 1RM (≈RPE 8.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Leg extension2 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  4. Thu

    Dec 10

    Push

    64 min
    ExerciseSets×RepsLoad
    Bench press4 × 875% 1RM (≈RPE 8.5)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press3 × 12–15RPE 8.5
    Cable fly2 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  5. Fri

    Dec 11

    Pull

    64 min
    ExerciseSets×RepsLoad
    Pull-up4 × 8RPE 8.5
    Barbell row4 × 8–12RPE 8
    Chest-supported row3 × 12–15RPE 8.5
    Straight-arm pulldown2 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5
11Block 3, week 3: RPE 990 hard sets90 sets
5 sessions

  1. Mon

    Dec 14

    Legs

    68 min
    ExerciseSets×RepsLoad
    Back squat4 × 682.5% 1RM (≈RPE 9.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  2. Tue

    Dec 15

    Push

    68 min
    ExerciseSets×RepsLoad
    Bench press4 × 682.5% 1RM (≈RPE 9.5)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press3 × 12–15RPE 8.5
    Cable fly3 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5

  3. Wed

    Dec 16

    Pull

    68 min
    ExerciseSets×RepsLoad
    Pull-up4 × 6RPE 9.5
    Barbell row4 × 8–12RPE 8
    Chest-supported row3 × 12–15RPE 8.5
    Straight-arm pulldown3 × 12–15RPE 8.5
    Face pull2 × 12–15RPE 8.5
    Barbell curl2 × 12–15RPE 8.5

  4. Thu

    Dec 17

    Legs

    68 min
    ExerciseSets×RepsLoad
    Back squat4 × 682.5% 1RM (≈RPE 9.5)
    Romanian deadlift4 × 8–12RPE 8
    Bulgarian split squat3 × 12–15RPE 8.5
    Leg extension3 × 12–15RPE 8.5
    Lying leg curl2 × 12–15RPE 8.5
    Standing calf raise2 × 12–15RPE 8.5

  5. Fri

    Dec 18

    Push

    68 min
    ExerciseSets×RepsLoad
    Bench press4 × 682.5% 1RM (≈RPE 9.5)
    Overhead press4 × 8–12RPE 8
    Incline dumbbell press3 × 12–15RPE 8.5
    Cable fly3 × 12–15RPE 8.5
    Lateral raise2 × 12–15RPE 8.5
    Skull crusher2 × 12–15RPE 8.5
12Test week: rep-max check + deload54 hard sets54 sets
5 sessions

  1. Mon

    Dec 21

    Pull

    45 min
    ExerciseSets×RepsLoad
    Pull-up3 × AMRAP1 set to RPE 9
    Barbell row2 × 8–12RPE 7
    Chest-supported row2 × 12–15RPE 7
    Straight-arm pulldown2 × 12–15RPE 7
    Face pull1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

  2. Tue

    Dec 22

    Legs

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × AMRAP70% 1RM
    Romanian deadlift2 × 8–12RPE 7
    Bulgarian split squat2 × 12–15RPE 7
    Leg extension2 × 12–15RPE 7
    Lying leg curl1 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7

  3. Wed

    Dec 23

    Push

    45 min
    ExerciseSets×RepsLoad
    Bench press3 × AMRAP70% 1RM
    Overhead press2 × 8–12RPE 7
    Incline dumbbell press2 × 12–15RPE 7
    Cable fly2 × 12–15RPE 7
    Lateral raise1 × 12–15RPE 7
    Skull crusher1 × 12–15RPE 7

  4. Thu

    Dec 24

    Pull

    45 min
    ExerciseSets×RepsLoad
    Pull-up3 × AMRAP1 set to RPE 9
    Barbell row2 × 8–12RPE 7
    Chest-supported row2 × 12–15RPE 7
    Straight-arm pulldown2 × 12–15RPE 7
    Face pull1 × 12–15RPE 7
    Barbell curl1 × 12–15RPE 7

  5. Fri

    Dec 25

    Legs

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × AMRAP70% 1RM
    Romanian deadlift2 × 8–12RPE 7
    Bulgarian split squat2 × 12–15RPE 7
    Leg extension1 × 12–15RPE 7
    Lying leg curl1 × 12–15RPE 7
    Standing calf raise1 × 12–15RPE 7

The numbers

About this plan

This 5 day workout split is a 5-day push pull legs split for muscle growth, 12 weeks long, built from 3 rotating sessions. hard sets go 65 → 76 sets (week 6) → 90 (week 11), 835 in all.

Push opens week 1 with Bench press 3 × 10, then Overhead press 3 × 8–12, of 65 sets that week. Main lifts run 10/8/6-rep waves across 12 weeks and 18 full gym exercises. Barbell top sets reach 82.5% of 1RM by week 11; enter maxes and all 835 sets show lb.

Week 12 is a rep-max check at 54 sets, after full gym deloads in weeks 4 and 8. For the 5 day workout split: it is also the plan behind "5 day workout plan": 5 days, 65–90 sets a week.

Week 1 of the 5 day workout split is 5 sessions and 65 hard sets; the biggest, Push, has 13. Loading weeks average 68, 76 and 86 sets block by block.

The phases run base weeks 1–3 (65–70 sets), build weeks 5–7 (73–80 sets), peak weeks 9–11 (83–90 sets) and test week 12 (54 sets).

Questions

FAQ

How many sets a week is the 5 day workout split?

65 in week 1, 76 sets in week 6, 90 in week 11 — 835 sets in total.

What does a 5-day week look like on the 5 day workout split?

5 sessions from 3 templates, 5 in week 1 with 65 full gym sets.

How heavy should I lift on the 5 day workout split?

Bench press 3 × 10 in week 1, climbing to 82.5% of 1RM over 12 weeks of push pull legs.

Is the 5 day workout split the same as a 5 day workout plan?

Yes — "5 day workout plan" is this 5-day plan: 65–90 sets a week for 12 weeks.

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