Emily ParkerBy Emily Parker

Updated November 2026

A push pull legs split 5 day schedule lets you train each muscle group with focus while still giving most muscles at least two sessions per week. This guide shows you how to arrange five training days, choose sets and reps, and progress the weights over time. The plan works well for intermediate lifters who can recover from frequent training and want more volume than a three-day program allows.

How the 5-Day Push Pull Legs Split Is Arranged

Five days gives you two push days, two pull days, and one leg day, or two leg days and one push and pull day. The most common version runs Push, Pull, Legs, Upper, Lower on a repeating cycle. That arrangement hits your upper body roughly twice a week and your legs about once or twice, depending on which order you pick. Once you have the order, the rest of the plan follows from it.

Shopping for one? See our guide: Push Pull Legs Workout Split 6 Days: 3 Best Programs Compared (2026).

Sample Weekly Schedule

Day Focus Main Exercises
Day 1 Push Flat barbell bench press, seated dumbbell shoulder press, cable lateral raises, triceps pushdowns
Day 2 Pull Weighted pull-ups or lat pulldowns, chest-supported row, face pulls, dumbbell curls
Day 3 Legs Back squats, Romanian deadlifts, leg press, seated leg curls, standing calf raises
Day 4 Upper Incline dumbbell press, one-arm row, lateral raises, rear delt flyes, arm work
Day 5 Lower Hack squat or front squat, hip thrusts, walking lunges, leg extensions, seated calf raises

Setting Sets, Reps, and Rest

Use 3 to 4 working sets for compound lifts and 2 to 3 sets for isolation work. Keep compounds in the 6 to 10 rep range and isolation exercises in the 10 to 15 rep range. Rest 2 to 3 minutes between heavy compound sets and 60 to 90 seconds between isolation sets. Stop each set with 1 to 2 reps left in the tank.

A Simple Progression Method

Pick a rep range, such as 8 to 10 for bench press. Start at a weight where you can complete 8 reps on each set. When you hit 10 reps on every set, 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 8 reps and repeat. Track your numbers in a notebook or training app so you know exactly what to beat next week.

Warming Up and Recovering Between Sessions

Spend five to ten minutes on light cardio, then do two to three ramp-up sets for your first lift of the day. Five days of training demands sleep and food, so aim for seven to nine hours of sleep and a daily protein intake of roughly 0.7 to 1 gram per pound of body weight. Consult a doctor or qualified professional before starting any new training program, especially if you have an existing injury or medical condition.

Common Mistakes to Avoid

  • Adding too many exercises per session. Four to six working exercises per day is usually enough.
  • Training every set to failure. Leave one or two reps in reserve on most sets to protect your joints and recovery.
  • Skipping leg days because they are hard. The legs day sets the tone for your lower body and needs the same attention as push or pull.
  • Changing exercises every week. Keep the same core lifts for at least four to six weeks so progression is measurable.
  • Ignoring rest days. Take at least one full day off each week, even with five training days.
  • Lifting straps help you hold on to heavy pulls and deadlifts when grip becomes the limiting factor, letting your back do more of the work. View on Amazon
  • A lifting belt gives your midsection support during heavy squats and rows, which can make high-rep work more controlled. View on Amazon
  • A training log or notebook keeps your weights and reps organized so progression is simple to follow. View on Amazon

FAQ

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

Usually not. Most beginners do better with a full body program of three days per week, since it builds a base of strength without the volume of a five-day plan. You can move to a split once you can progress consistently for several months.

How long should I stay on this split before changing it?

Plan on running it for 8 to 12 weeks, adjusting weights as you progress. Change exercises or the program only when you stall for several weeks in a row.

Can I do cardio on this program?

Yes. Light cardio on off days or after lifting, such as 20 to 30 minutes of walking, supports recovery and heart health without interfering much with strength gains.

Conclusion

A push pull legs split 5 day schedule gives you frequent, focused training for each major muscle group. Set clear rep ranges, track your weights, and progress in small, steady steps. Give the plan several weeks before judging it, and adjust volume if recovery starts to slip.

Ready to choose one?

Emily Parker

About Emily Parker

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