Colin FosterBy Colin Foster

Updated November 2026

A 5 day upper lower push pull legs split combines two popular training structures into one weekly plan. You train each muscle group about twice a week, split your sessions by movement pattern and body region, and leave room for a planned rest day. This guide gives you the weekly layout, the exercise order, sets and rep ranges, and a simple way to progress over time.

How the 5 Day Upper Lower Push Pull Legs Split Is Structured

The plan uses five training days and two rest days. Days one and three are upper body sessions, days two and four are lower body sessions, and day five is a push/pull/legs style day that covers the muscles your upper and lower days did not fully hit. Many lifters run it as Upper, Lower, Rest, Push, Pull, Legs, Rest, though you can place the rest days wherever your schedule needs them.

The logic is simple. Upper and lower days give each muscle group two exposures per week. The push, pull, and legs day then adds volume to the chest, back, shoulders, arms, and quads or hamstrings, so no major muscle goes untrained for more than a few days.

Weekly Layout With Sets and Reps

Use the table below as your starting template. Work sets are listed as sets by rep range, and you should rest 2 to 3 minutes on main lifts and 60 to 90 seconds on accessories.

Day Focus Exercises (sets x reps)
1 Upper A Barbell bench press 4×6-8; Barbell row 4×6-8; Overhead press 3×8-10; Lat pulldown 3×10-12; Dumbbell curl 2×10-12; Triceps pushdown 2×10-12
2 Lower A Back squat 4×6-8; Romanian deadlift 3×8-10; Leg press 3×10-12; Seated leg curl 3×10-12; Standing calf raise 3×12-15
3 Upper B Incline dumbbell press 4×8-10; Pull-up or assisted pull-up 4×6-10; Seated cable row 3×10-12; Lateral raise 3×12-15; Hammer curl 2×10-12; Overhead cable extension 2×10-12
4 Lower B Deadlift or trap bar deadlift 3×5; Bulgarian split squat 3×8-10 per leg; Leg extension 3×12-15; Lying leg curl 3×10-12; Seated calf raise 3×12-15
5 Push / Pull / Legs Push: dumbbell shoulder press 3×8-10, cable fly 3×12-15; Pull: face pull 3×12-15, single-arm dumbbell row 3×10-12; Legs: hack squat or goblet squat 3×10-12

Step-by-Step: Setting Up Your First Four Weeks

  1. Choose weights that let you hit the low end of each rep range with one to two reps left in reserve.
  2. Record every working set in a notebook or app so you know what to beat next week.
  3. Run the program as written for weeks one and two, focusing on clean form and consistent rest periods.
  4. In week three, add one set to the main lifts only if you completed every rep in the range at the same weight.
  5. In week four, if progress stalls for two sessions, reduce volume by one set on accessories and reassess.

Progression Rules for Long-Term Gains

Use double progression. When you hit the top of a rep range on all working sets, increase the weight by the smallest jump available, usually 2.5 to 5 pounds for upper body lifts and 5 to 10 pounds for lower body lifts. Drop back to the bottom of the range and build again. This approach is easy to track and works well for intermediate lifters. If you are new to lifting, you can also read Push Pull Legs Upper Lower: How to Build a 4-Day Split That Works for a lighter introduction to the same movement patterns.

If you are still deciding whether this split fits your goals, compare it with Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training? and Push Pull Legs vs Upper/lower vs Full Body (2026): Which Should You Choose?.

Common Mistakes and Tips

  • Skipping the rest day. Five training days only work if you recover between them, so keep at least one full rest day per week.
  • Making every session a maximum-effort day. Keep most sets two to three reps short of failure.
  • Ignoring the pull day. Lifters often over-train pressing and under-train rowing, which can cause shoulder discomfort.
  • Changing exercises every week. Keep the same movements for at least four to six weeks so progress is measurable.
  • Neglecting sleep and protein. Aim for 7 to 9 hours of sleep and roughly 0.7 to 1 gram of protein per pound of goal body weight.
  • A lifting belt helps you brace on heavy squats and deadlifts during the 4 to 6 rep ranges. View on Amazon
  • Lifting straps make heavy rows and pulldowns easier to complete when grip becomes the limit. View on Amazon
  • A knee sleeve offers light support and warmth for leg day sets. View on Amazon

FAQ

Is a 5 day upper lower push pull legs split good for beginners?

It can work, but beginners often do better with a three or four day full body or upper lower plan first. Build a base of consistent training before adding the extra volume this split requires.

How long should I rest between sets?

Rest two to three minutes on heavy compound lifts and about 60 to 90 seconds on isolation exercises. Longer rests help you keep strength high on the heavier sets.

Can I do this split if I only have a few days a week?

Yes, but you should pick the upper and lower days first and drop the push/pull/legs day if time is tight. Consult a doctor or qualified coach before starting if you have injuries or medical conditions.

Conclusion

A 5 day upper lower push pull legs split gives each muscle group frequent training with a clear weekly structure. Follow the table, track your sets and reps, and use double progression to add weight over time. Adjust the plan as you learn how your body recovers.

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Colin Foster

About Colin Foster

Colin Foster is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.