PlanByWeek

5 Day Workout Split

12 weeks·5 days / wk·push pull legs

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

Weeks 2–12 locked

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02Block 1, week 2: RPE 868 hard sets68 sets
03Block 1, week 3: RPE 970 hard sets70 sets
04Deload: 60% loads, fewer sets42 hard sets42 sets
05Block 2, week 1: RPE 773 hard sets73 sets
06Block 2, week 2: RPE 876 hard sets76 sets
07Block 2, week 3: RPE 980 hard sets80 sets
08Deload: 60% loads, fewer sets48 hard sets48 sets
09Block 3, week 1: RPE 783 hard sets83 sets
10Block 3, week 2: RPE 886 hard sets86 sets
11Block 3, week 3: RPE 990 hard sets90 sets
12Test week: rep-max check + deload54 hard sets54 sets

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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