Colin FosterBy Colin Foster

Updated November 2026

A push pull legs upper lower 5 day split combines two popular approaches: the upper/lower pattern that trains each muscle group twice a week, and the push/pull/legs grouping that keeps similar movements together. Reddit lifting communities, especially r/Fitness and r/weightroom, often recommend this hybrid for intermediate lifters who have outgrown a basic three-day plan but do not want the frequency of a six-day split. By the end of this guide, you will have a printable five-day schedule, set and rep targets for every session, and a simple progression method you can run for the next several months.

What the Push Pull Legs Upper Lower 5 Day Split Actually Is

The five-day structure rotates through three different session types and two grouping logics at once. In practice, you lay out five training days so that the muscles are trained with reasonable recovery between sessions, and you assign each day a label. Reddit threads on this topic usually describe it in one of two ways, and both are valid:

  • Hybrid rotation: Upper, Lower, Push, Pull, Legs in sequence. Chest and shoulders get two hits per week, back and biceps get two, and legs get two.
  • Weekly template: Monday Push, Tuesday Pull, Wednesday Rest, Thursday Upper, Friday Lower, with the weekend off. This version keeps push and pull days separate while still using upper and lower strength blocks.

Either way, the goal is the same: enough weekly volume for each muscle group to grow, without stacking so many hard sets in one session that performance collapses.

Who Should Use This Split

This split suits lifters who can recover from around 14 to 20 hard working sets per muscle group per week, who train at least 60 minutes per session, and who have been lifting consistently for at least a year. Beginners usually do better with full body training, because they recover quickly and make fast gains from lower volume. If you are new to structured training, start with a simpler plan and move to this one once your main lifts have stalled on a three-day schedule.

Step 1: Set Up Your Weekly Schedule

Pick training days that match your life, then fill the slots in a way that spaces similar muscles apart. A workable layout looks like this:

Day Session Primary Focus
Monday Upper A Heavy horizontal and vertical pressing and rowing
Tuesday Lower A Squat pattern and hip-dominant work
Wednesday Rest Recovery, walking, mobility
Thursday Push Chest, shoulders, triceps
Friday Pull Back, rear delts, biceps
Saturday Legs Quads, hamstrings, calves
Sunday Rest Full recovery

This version gives you five training days, two rest days, and a clear division of labor. If your schedule forces a different order, keep the upper and lower days at least one day apart where possible.

Step 2: Build Each Session With Sets and Reps

Every session should open with one heavy compound lift, follow with one or two secondary compounds, and finish with isolation work. Use these ranges as a starting point.

Upper A (Heavy Upper)

  1. Barbell bench press: 4 sets of 5 to 6 reps
  2. Barbell row or chest-supported row: 4 sets of 6 to 8 reps
  3. Seated dumbbell shoulder press: 3 sets of 8 to 10 reps
  4. Lat pulldown: 3 sets of 10 to 12 reps
  5. Cable curl: 2 sets of 12 to 15 reps
  6. Overhead triceps extension: 2 sets of 12 to 15 reps

Lower A (Heavy Lower)

  1. Back squat: 4 sets of 5 to 6 reps
  2. Romanian deadlift: 3 sets of 8 to 10 reps
  3. Leg press: 3 sets of 10 to 12 reps
  4. Seated or lying leg curl: 3 sets of 10 to 12 reps
  5. Standing calf raise: 4 sets of 10 to 15 reps

Push Day

  1. Incline dumbbell press: 4 sets of 6 to 10 reps
  2. Seated dumbbell shoulder press: 3 sets of 8 to 10 reps
  3. Cable chest fly: 3 sets of 12 to 15 reps
  4. Lateral raise: 3 sets of 12 to 20 reps
  5. Rope triceps pushdown: 3 sets of 10 to 15 reps

Pull Day

  1. Deadlift or rack pull: 3 sets of 4 to 6 reps
  2. Pull-up or assisted pull-up: 4 sets of 6 to 10 reps
  3. Seated cable row: 3 sets of 8 to 12 reps
  4. Face pull: 3 sets of 12 to 15 reps
  5. Incline dumbbell curl: 3 sets of 10 to 12 reps

Legs Day

  1. Front squat or hack squat: 4 sets of 6 to 8 reps
  2. Walking lunge: 3 sets of 10 steps per leg
  3. Lying leg curl: 3 sets of 10 to 12 reps
  4. Leg extension: 3 sets of 12 to 15 reps
  5. Seated calf raise: 3 sets of 12 to 15 reps

Step 3: Choose a Progression Method

Without progression, even a well-designed split stalls. Use double progression, which works well with the rep ranges above:

  • Pick a weight where you can complete the bottom of the rep range on every set.
  • Add reps each session until you hit the top of the range on all sets.
  • Then increase the load by the smallest increment available (usually 2.5 to 5 pounds for upper body, 5 to 10 for lower body) and drop back to the bottom of the range.

Track every session in a notebook or a logging app. Reddit users frequently recommend Hevy or a simple spreadsheet, because seeing reps and loads over time keeps you honest about whether you are actually progressing.

Step 4: Manage Recovery and Volume

Five training days is a lot of stress. Keep these checks in place:

  • Aim for 7 to 9 hours of sleep per night.
  • Take a deload week every 6 to 8 weeks, cutting sets roughly in half and keeping loads moderate.
  • If your lifts drop for two or more sessions in a row and sleep is poor, reduce a session’s volume by one or two sets before adding more work.
  • Keep at least one full rest day between your heaviest sessions when possible.

Common Mistakes

  • Stacking too much volume: Six or more hard sets per isolation exercise per session rarely adds growth and often adds fatigue.
  • Skipping the rest day: Training five days straight without a break makes the split harder to sustain.
  • Ignoring the rep ranges: Doing every exercise for 15 reps flattens strength gains. Keep compounds in the lower rep ranges.
  • Adding exercises randomly: Swap movements for similar ones instead of piling on new ones each week.
  • Not logging: Without records, double progression is guesswork.
  • Lifting belt: Helps brace during heavy squats, deadlifts and rows, especially when you work in the 4 to 6 rep range. View on Amazon
  • Lifting straps: Useful on pull days when grip becomes the limiting factor on deadlifts and heavy rows. View on Amazon
  • Adjustable dumbbell set: Lets you progress incline pressing and shoulder work in small increments without buying a full rack. View on Amazon

If you are still deciding between this plan and a simpler structure, read Upper/Lower vs Push Pull Legs Reddit: Which Split Should You Choose? for a side-by-side comparison. For a version that trains push and pull on the same day, see Upper Lower Push Pull Legs Hybrid: A Step-by-Step Guide to Building Your Split. Lifters interested in a longer rotation can compare options in Push Pull Legs Workout 6 Days: A Step-by-Step Split for Strength and Size, and those who want to keep a four-day structure can review Push Pull Legs 4 Day Split Routine: A Step-by-Step Plan.

FAQ

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

Usually not. Beginners recover quickly and gain faster from lower frequency and simpler full body work. Most people benefit from building a base on a three-day plan first.

How many days should I rest in this split?

Two rest days per week is standard, placed to separate your heaviest sessions. Take an extra rest day if you feel persistently run down.

Can I do this split if I only have an hour per session?

Yes. Trim each session to four or five exercises, drop the final isolation movement, and keep the heavy compounds intact.

What rep ranges should I use?

Use 4 to 8 reps for heavy compounds and 8 to 15 reps for accessories. Adjust within those ranges based on how each lift feels.

How long should I follow this split before changing it?

Most people run a block of 8 to 12 weeks, then deload and reassess. Change the plan only when progress stalls for several weeks in a row.

Do I need to train each muscle group twice a week?

Twice weekly frequency is well supported for muscle growth, and this split delivers it. You can still build muscle with once-weekly training, but two sessions usually yield more volume per week.

Should I consult a professional before starting?

If you have a heart condition, a joint injury, or any medical concern, speak with a doctor or a qualified coach before starting a demanding five-day program.

Conclusion

The push pull legs upper lower 5 day split gives intermediate lifters two exposures per week to every major muscle group while keeping sessions focused. Set up a clear weekly schedule, build each day around heavy compounds and accessory work, and progress with double progression. Log every session, respect recovery, and reassess after a full training block.

Ready to choose one?

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.