Colin FosterBy Colin Foster

Updated November 2026

A push/pull/legs upper lower 5 day split combines two proven training structures into one weekly plan. You train upper body twice, lower body twice, and add one dedicated push, pull, or legs session to cover the rest. This guide shows you how to arrange those days, set sets and reps, and progress each lift over time.

Why This Split Works

Upper/lower days let you train each muscle group twice a week, which research on training frequency generally supports for building muscle. The push/pull/legs layer adds a focused day that groups muscles by movement pattern, so your chest, shoulders, and triceps get extra volume without crowding a single session. The result is five sessions that cover the body with room to recover between hard efforts.

Shopping for one? See our guide: Upper/Lower Split vs Push/Pull/Legs (2026): Which Is Better for Your Training?.

Build the Weekly Schedule

Use this order to keep the hardest leg work spaced out and the upper body days evenly distributed:

  1. Day 1, Upper A: Horizontal push and pull emphasis, heavier compound sets.
  2. Day 2, Lower A: Squat pattern and quad focus.
  3. Day 3, Push: Chest, shoulders, and triceps.
  4. Day 4, Upper B: Vertical push and pull emphasis, moderate loads.
  5. Day 5, Lower B and Pull: Hip hinge, hamstrings, and back work.

If you prefer a clean push/pull/legs rotation within the week, you can swap Day 5 for a dedicated pull session and place lower body work on Days 2 and 5. Many lifters find the first layout easier to recover from. For a fuller comparison of the underlying structures, see Upper Lower vs Push Pull Legs (2026): Which Is Better for Your Training?

Set Sets, Reps, and Rest

Use these targets as a starting point for each session type:

Session Main lifts Sets x reps Rest
Upper A / B Bench press, rows, overhead press 3–4 x 6–10 2–3 min
Lower A / B Squat, Romanian deadlift, leg curl 3–4 x 6–10 2–3 min
Push Incline press, lateral raise, triceps extension 3 x 8–12 90 sec
Pull / Legs Pull-up or pulldown, row, leg press 3 x 8–12 90 sec

Keep a log so you can see when a lift moves up in reps or load. Most lifters can add a set or a few pounds once they hit the top of the rep range on every set.

Progress the Plan Over Time

Use double progression: work within the rep range for a lift until you hit the top number on all sets, then increase the load by the smallest increment available and drop back to the bottom of the range. Repeat for each main lift. Every four to six weeks, check whether your recovery has slipped. If sleep, soreness, or joint pain is climbing, reduce total sets by about a third for one week.

Common Mistakes

  • Doing too many accessory sets on top of the main work, which stalls recovery.
  • Skipping the lower body day because it feels harder to schedule.
  • Using the same load every week without a progression rule.
  • Training to failure on every set instead of leaving one to two reps in reserve.
  • Ignoring pain. Persistent joint pain warrants a check-in with a doctor or physical therapist.
  • Adjustable dumbbells let you hit the incline and lateral raise work without a full gym setup. View on Amazon
  • A lifting belt can help you brace on heavy squats and rows when your sets climb into the lower rep ranges. View on Amazon
  • A training log notebook makes double progression easier to track week to week. View on Amazon

FAQ

Can beginners follow a push/pull/legs upper lower 5 day split?

Beginners often do better with three or four days per week. Start with the upper/lower layout only, then add the push or pull session once your recovery and technique are solid.

How long should each session take?

Most sessions take 60 to 75 minutes including warm-up. If you run longer, cut accessory sets before cutting the main lifts.

Should I change exercises every few weeks?

Keep main lifts for at least six to eight weeks so you can track progress. Rotate accessory exercises when they stop challenging you or cause discomfort.

Conclusion

A push/pull/legs upper lower 5 day split gives you twice-weekly exposure to the upper and lower body plus a focused push day. Follow the schedule, log your sets, and use double progression to move forward. Adjust volume when recovery drops, and consult a qualified professional before starting if you have an existing injury.

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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.