PHASEBUILTThe 5 day workout split<br><em>for muscle.</em> · https://phasebuilt.com/workout-plans/5-day-workout-split/
The 5 day workout split for muscle.
Five days a week across ninety days, with the fifth day given to active recovery rather than more lifting. Every session is below, with the progression rules for each phase.
Length
90 days
Days a week
5
Sessions listed
15
Equipment
A gym with barbells, dumbbells, cables and machines.
Everything below is the actual programme, not a summary of one. Work down each session in order. The sets and reps shown are the starting prescription for that phase.
PHASE 1 · DAYS 1 TO 30 · 5 TRAINING DAYS A WEEK
Foundation
Own the movement patterns and establish repeatable training volume.
DAY 1
Upper A
Upper A, phase 1
Exercise
Sets & reps
Dumbbell bench press
3 × 10
Chest-supported row
3 × 10
Seated shoulder press
3 × 10
Lat pulldown
3 × 12
Cable curl + pressdown
2 × 15
DAY 2
Lower A
Lower A, phase 1
Exercise
Sets & reps
Back squat
3 × 8
Romanian deadlift
3 × 10
Leg press
3 × 12
Leg curl
3 × 12
Calf raise
3 × 15
DAY 3
Upper B
Upper B, phase 1
Exercise
Sets & reps
Incline press
3 × 10
One-arm row
3 × 12
Machine chest press
3 × 12
Cable lateral raise
3 × 15
Face pull
3 × 15
DAY 4
Lower B
Lower B, phase 1
Exercise
Sets & reps
Trap-bar deadlift
3 × 6
Bulgarian split squat
3 × 10
Hip thrust
3 × 10
Leg extension
3 × 15
Seated calf raise
3 × 15
DAY 5
Active Recovery
Active Recovery, phase 1
Exercise
Sets & reps
Zone 2 cardio
30-40 min
Mobility flow
15 min
Easy core work
3 rounds
Progression: Use a 3-second lowering phase. Stop each set with 2-3 good reps still available. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
PHASE 2 · DAYS 31 TO 60 · 5 TRAINING DAYS A WEEK
Build
Increase productive volume and apply progressive overload to every major muscle group.
DAY 1
Push
Push, phase 2
Exercise
Sets & reps
Bench press
4 × 6-8
Incline dumbbell press
3 × 8-10
Overhead press
3 × 8
Lateral raise
4 × 12-15
Triceps extension
3 × 10-12
DAY 2
Pull
Pull, phase 2
Exercise
Sets & reps
Romanian deadlift
3 × 6-8
Pull-up / pulldown
4 × 8-10
Barbell row
3 × 8
Rear-delt fly
4 × 12-15
Incline curl
3 × 10
DAY 3
Legs
Legs, phase 2
Exercise
Sets & reps
Back squat
4 × 6-8
Leg press
3 × 10
Walking lunge
3 × 10/side
Leg curl
4 × 10-12
Calf raise
4 × 12
DAY 4
Upper Volume
Upper Volume, phase 2
Exercise
Sets & reps
Incline press
3 × 10-12
Cable row
3 × 10-12
Machine press
3 × 12
Pullover
3 × 12
Arms superset
3 × 12
DAY 5
Active Recovery
Active Recovery, phase 2
Exercise
Sets & reps
Zone 2 cardio
30-40 min
Mobility flow
15 min
Easy core work
3 rounds
Progression: When you reach the top of the rep range on every set, add 2.5-5% load next session. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
PHASE 3 · DAYS 61 TO 90 · 5 TRAINING DAYS A WEEK
Perform
Specialize weak areas, train close to failure safely, and consolidate new muscle.
DAY 1
Upper Heavy
Upper Heavy, phase 3
Exercise
Sets & reps
Bench press
5 × 5
Weighted row
5 × 6
Overhead press
3 × 6
Weighted pull-up
3 × 6
Arms
3 × 10
DAY 2
Lower Heavy
Lower Heavy, phase 3
Exercise
Sets & reps
Back squat
5 × 5
Romanian deadlift
4 × 6
Leg press
3 × 10
Leg curl
3 × 10
Calf raise
4 × 12
DAY 3
Push Volume
Push Volume, phase 3
Exercise
Sets & reps
Incline dumbbell press
4 × 10
Machine press
3 × 12
Cable fly
3 × 15
Lateral raise
5 × 15
Triceps pressdown
4 × 12
DAY 4
Pull + Legs Volume
Pull + Legs Volume, phase 3
Exercise
Sets & reps
Lat pulldown
4 × 10
Cable row
4 × 12
Hack squat
4 × 10
Hip thrust
4 × 10
Curl variation
4 × 12
DAY 5
Active Recovery
Active Recovery, phase 3
Exercise
Sets & reps
Zone 2 cardio
30-40 min
Mobility flow
15 min
Easy core work
3 rounds
Progression: Keep compound lifts 1-2 reps from failure. Only the final isolation set may reach technical failure. Rest 60-90 seconds on accessory exercises and 2-3 minutes on main lifts.
Warm up for five to ten minutes before the first working set: light cardio, then the first exercise of the day with an empty bar or very light weight for one or two sets. Rest 60 to 90 seconds between accessory exercises and two to three minutes after main lifts.
Leave about three reps in reserve for the first fortnight of each phase. When the top of the rep range is clean on every set, add load. When you stall on the same weight for two sessions running, keep the weight and add a rep instead, or take an easier week and come back to it. Progressive overload covers this in more detail.
Record what you lift. A plan you cannot compare to last week is a workout, not a programme.
Who this suits
You can genuinely train five days most weeks.
You recover well and have training history behind you.
You want more volume than a four day split allows.
Who it does not
You are averaging fewer than four sessions a week right now.
You are in a large calorie deficit and already under-recovering.
Swapping exercises
These are the substitutions Phasebuilt itself makes when your equipment or your joints call for it, rather than a generic list.
Situation
Prescribed
Swap to
If you train at home
Back squat
Dumbbell front squat
If you train at home
Leg press
Goblet squat
If you train at home
Cable row
One-arm dumbbell row
If you train at home
Lat pulldown
Band pulldown
If you train at home
Machine press
Dumbbell floor press
If you train at home
Sled push
Loaded carry
If you have almost nothing
Back squat
Tempo bodyweight squat
If you have almost nothing
Front squat
Split squat
If you have almost nothing
Leg press
Wall sit
If you have almost nothing
Bench press
Push-up variation
If you have almost nothing
Dumbbell bench press
Push-up variation
If you have almost nothing
Cable row
Towel / band row
If you have almost nothing
Barbell row
Band row
If you have almost nothing
Lat pulldown
Band pulldown
If you have almost nothing
Deadlift
Single-leg hip hinge
If you have almost nothing
Trap-bar deadlift
Backpack deadlift
If you have almost nothing
Machine press
Push-up variation
If you have almost nothing
Hip thrust
Single-leg glute bridge
If you have almost nothing
Sled push
Bear crawl
If something hurts
Pain is not something to train through. These swaps keep the session intact while working around a sore joint. If pain persists, that is a question for a clinician, not a programme.
If you have
Instead of
Do
Sore knees
Back squat
Box squat to comfortable depth
Sore knees
Front squat
Supported sit-to-stand
Sore knees
Walking lunge
Low step-up
Sore knees
Bulgarian split squat
Supported split squat
Sore knees
Running
Cycling
Sore lower back
Deadlift
Cable pull-through
Sore lower back
Romanian deadlift
Hip thrust
Sore lower back
Barbell row
Chest-supported row
Sore lower back
Kettlebell swing
Sled push / bike
Sore shoulders
Bench press
Neutral-grip floor press
Sore shoulders
Overhead press
Landmine press
Sore shoulders
Push press
Landmine press
Sore shoulders
Push-up
Incline push-up
Need low impact
Running
Incline walking
Need low impact
Bike sprint
Bike tempo interval
Need low impact
Kettlebell swing
Sled push / fast walk
Make it yours
The plan above is one configuration. Phasebuilt will rebuild it around your bodyweight, equipment, training days, session length and any injuries, and set the calorie and protein targets alongside it. It is free, takes about a minute, and runs entirely in your browser.