Muscle Building
The main training outcome this template is built around.
Workout template
5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
Intermediate
A quick way to gauge how simple or advanced the structure feels.
70 min
Use this to match the template to your actual weekly schedule.
Intermediate
Someone who can recover from higher weekly volume and likes dedicated body-part days.
Barbell, Dumbbell, Cable, Machine
These are the main tools you will usually need to run the workout as written.
5 days / week
Use this to decide whether the template fits the time you can realistically train each week.
Warm-up guidance
Use targeted mobility and ramp-up sets for the first compound on each day.
Progression guidance
Keep the main compound stable from block to block and rotate smaller accessories as needed.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Chest
2 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Bench Press - Medium Grip | Primary work | 4 | 5-8 | 2 min 30 sec | Primary chest driver. |
| Flat Bench Cable Flyes | Accessories | 3 | 12-15 | 45 sec | Stretch and squeeze. |
Back
2 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Bent Over Barbell Row | Primary work | 4 | 6-8 | 2 min 30 sec | Back thickness focus. |
| Wide-Grip Lat Pulldown | Accessories | 3 | 8-12 | 1 min 15 sec | Back width focus. |
Legs
2 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Squat | Primary work | 4 | 5-8 | 3 min | Main lower-body lift. |
| Leg Press | Accessories | 3 | 10-12 | 1 min 30 sec | Controlled depth. |
Shoulders
2 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Shoulder Press | Primary work | 4 | 6-8 | 2 min | Drive straight up and stay braced. |
| Side Lateral Raise | Accessories | 3 | 12-15 | 45 sec | Stay strict. |
Arms
2 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| EZ-Bar Curl | Primary work | 3 | 8-10 | 45 sec | Use a steady tempo. |
| Reverse Grip Triceps Pushdown | Primary work | 3 | 10-12 | 45 sec | Chase full elbow extension. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Barbell Bench Press - Medium Grip
Flat Bench Cable Flyes
Bent Over Barbell Row
Wide-Grip Lat Pulldown
Barbell Squat
Leg Press
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Barbell Bench Press - Medium Grip
Barbell Bench Press - Medium Grip is a beginner strength that mainly trains your chest using barbell.
View exerciseBarbell Shoulder Press
Barbell Shoulder Press is a intermediate strength that mainly trains your shoulders using barbell.
View exerciseBarbell Squat
Barbell Squat is a beginner strength that mainly trains your legs using barbell.
View exerciseBent Over Barbell Row
Bent Over Barbell Row is a beginner strength that mainly trains your back using barbell.
View exerciseEZ-Bar Curl
EZ-Bar Curl is a beginner strength that mainly trains your arms using ez bar.
View exerciseFlat Bench Cable Flyes
Flat Bench Cable Flyes is a intermediate strength that mainly trains your chest using cable.
View exerciseRelated workouts
More templates built for a similar goal.
Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workoutArm Workout
A focused arm session with direct biceps and triceps volume you can recover from.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutChest and Triceps Workout
A chest-focused session with enough triceps work to support pressing strength and arm size.
View workoutFAQ
Common questions about 5-Day Bodybuilding Split.
Use these quick answers as a starting point, then compare the plan to your real schedule, equipment, and recovery.
Who is 5-Day Bodybuilding Split best for?
Someone who can recover from higher weekly volume and likes dedicated body-part days.
How often should I run 5-Day Bodybuilding Split?
This template is structured around about 5 training days per week.
Can I swap exercises in 5-Day Bodybuilding Split?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Keep the main compound stable from block to block and rotate smaller accessories as needed.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.
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