Target each muscle group and unlock full hypertrophy
Bodybuilding Split (5x/week)
This 5-day bodybuilding split is designed for lifters who want to build size, definition, and symmetry through dedicated muscle group specialization. Each day focuses on specific muscle groups with enough volume and intensity to maximize hypertrophy while allowing adequate recovery between sessions. Perfect for intermediate to advanced lifters who want to sculpt their physique with precision.
Workout Summary
| Main goal | Targeted hypertrophy per muscle group |
| Workout type | Bodybuilding split |
| Training level | Intermediate |
| Program duration | Ongoing |
| Days per week | 5 (Monday, Tuesday, Wednesday, Friday, Saturday) |
| Time per workout | 60–75 minutes |
| Equipment required | Dumbbells, barbell, cables, machines |
| Target gender | Mass & muscle |
Classic bodybuilding focus
Build more with better focus
Bodybuilding splits allow you to dedicate entire sessions to specific muscle groups, creating the volume and intensity needed for maximum hypertrophy. This approach lets you train with more exercises, higher volume, and complete focus on each muscle group while still allowing proper recovery between training sessions.
A structured approach to aesthetics
Weekly split for balanced development
You'll train:
- Day 1 (Mon): Chest + Triceps - Barbell Bench Press, Dumbbell Chest Press, Incline Dumbbell Fly, Push Up, Lying Triceps Extension
- Day 2 (Tue): Back + Biceps - Cat Cow Stretch, Barbell Deadlift, Cable Bar Lateral Pulldown, Two-Arm Kettlebell Row, Hammer Curl
- Day 3 (Wed): Legs - Quads, hamstrings, glutes - Low Lunge Twist, Bodyweight Squat, Barbell Squat, Romanian Deadlift, Bulgarian Split Squat
- Day 4 (Fri): Shoulders + Traps - Cat Cow Stretch, Kneeling Back Rotation Stretch, Seated Dumbbell Shoulder Press, Lateral Raise, Barbell Shrug
- Day 5 (Sat): Arms - Biceps + triceps focus - Low Lunge Twist, Bird Dog, Barbell Curl, Dumbbell Hammer Curl, Cable Curl, Triceps Pulldown
This structure allows each muscle group to receive dedicated attention while following logical pairings that complement each other and maximize training efficiency.
Chest + Triceps
Cat Cow Stretch
Kneeling Back Rotation Stretch
Barbell Bench Press
Dumbbell Chest Press
Incline Dumbbell Fly
Push Up
Dumbbell Lying Triceps Extension
Tricep Pushdown (Cable)
Back + Biceps
Bird Dog
Cat Cow Stretch
Barbell Deadlift
Cable Bar Lateral Pulldown
Bent Over Dumbbell Row
Dumbbell Biceps Curl
Dumbbell Hammer Curl
Legs - Quads, hamstrings, glutes
Low Lunge Twist
Bodyweight Squat
Barbell Squat
Dumbbell Romanian Deadlift
Bulgarian Split Squat
Lever Lying Leg Curl
Smith Machine Calf Raise
Bicycle Crunch
Shoulders + Traps
Cat Cow Stretch
Kneeling Back Rotation Stretch
Seated Dumbell Shoulder Press
Dumbbell Lateral Raise
Dumbbell Front Raise
Dumbbell Rear Fly
Barbell Shrug
Arms - Biceps + triceps focus
Low Lunge Twist
Bird Dog
Barbell Curl
Dumbbell Hammer Curl
Cable Curl
Tricep Pushdown (Cable)
Dumbbell Lying Triceps Extension
Volume and intensity combined
Maximize volume and tension
The program emphasizes progressive overload through higher volume training (3-4 sets of 8-15 reps) combined with shorter rest periods and focused muscle tension. By isolating muscle groups, you can push each area to its limits while ensuring adequate recovery before training that muscle group again.
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
Frequently asked questions about the Bodybuilding Split (5x/week)
Only if your calorie intake is high enough to support mass gain. If you're eating at maintenance or a slight deficit, it’ll help you look lean and toned instead.
Yes—but keep it light and separate from your lifting sessions. Think 20–30 minutes of incline walking or cycling after workouts or on rest days.
You could add a sixth day for abs or light cardio, but recovery matters. Most people grow best on 5 well-structured lifting sessions with active rest on other days.
Push/pull/legs focuses on movement patterns, while this split isolates muscle groups more directly. It allows for more exercises per group and greater weekly volume per area.
Technically yes, but we recommend beginners start with a 3–4 day full-body or upper/lower split before progressing to this level of volume.
Lifters who want more definition and muscle density
Who this bodybuilding routine for
If your goal is to look muscular, defined, and proportionate: this plan is for you. Whether you’re training for the mirror, a vacation, or a classic aesthetic physique, this is the kind of split that lets you carve detail into every major area.
Other splits that support strength, mobility and athletic development
