5 day bodybuilding split

5 Day Bodybuilding Split

Free 5 day bodybuilding split with one muscle-group focus per day, exercise ideas, and Gym Log import.

Level

Intermediate

Goal

Maximize weekly muscle-building volume with a classic body-part split.

Frequency

5 training days per week.

Equipment

Full gym or well-equipped home gym with machines or accessory options.

Hypertrophy Home Gym

5 Day Bodybuilding Split is built for people searching for a plan they can actually follow instead of another overwhelming list of exercises. The routine keeps the weekly structure clear, uses movements that make sense for the goal, and is designed to import cleanly into Gym Log so you can start training without rebuilding the plan by hand.

This version of the 5 day bodybuilding split template is intentionally practical. It gives you enough detail to understand the schedule, enough exercise structure to begin right away, and enough flexibility to swap movements once the routine is on your calendar. That makes it a useful fit for real-world training instead of just reading about workouts online.

Weekly schedule

This 5 day bodybuilding split is organized as a 5 training days per week. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.

Chest

Starts on your chosen date

Chest and supporting triceps

Bench Press — 4 x 8
Incline Dumbbell Press — 3 x 10
Cable Fly — 3 x 12
Dip or Pressdown — 3 x 12

Back

1 day later

Back thickness and width

Pull-Up or Pulldown — 4 x 8
Barbell Row — 4 x 8
Seated Cable Row — 3 x 10
Straight-Arm Pulldown — 3 x 12

Legs

2 days later

Quads, hamstrings, and calves

Back Squat — 4 x 6
Leg Press — 3 x 12
Romanian Deadlift — 3 x 8
Leg Curl — 3 x 12
Calf Raise — 4 x 15

Shoulders

4 days later

Delts and upper traps

Seated DB Press — 4 x 8
Lateral Raise — 4 x 12
Rear Delt Fly — 3 x 15
Shrug — 3 x 12

Arms

5 days later

Biceps and triceps

Barbell Curl — 4 x 10
Incline DB Curl — 3 x 12
Skullcrusher — 4 x 10
Rope Pressdown — 3 x 12

Why this template works

High weekly volume for muscle groups.
Plenty of room for accessory and isolation work.
Simple day-to-day structure for bodybuilding fans.
Easy to customize by swapping similar movements.

Who should use this workout

This routine is best for people who want a clear structure they can follow right away. It is especially useful for:

Lifters who enjoy bodybuilding-style sessions.
Intermediate users with time for five training days.
People who like focusing on one major area per workout.

Track this workout properly

You can follow this workout manually, but tracking your sets, reps, and progression is what actually drives results. Gym Log automatically places each session on your calendar so you can focus on lifting instead of remembering what you did last time.

Import the workout in one click.
Log your sets and reps as you train.
Track progression week over week.
Never lose your workout history again.

Start tracking this workout →

Download this workout

Prefer to use the plan offline? Create a free Gym Log account or sign in to unlock instant PDF and Excel downloads.

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Coaching notes

Do not let every set become sloppy junk volume.
Use exercise variety wisely instead of chasing novelty for its own sake.
Eat and sleep enough to handle the workload.

Frequently asked questions

Is a 5 day split good for bodybuilding?

Yes. Many lifters use five-day splits because they allow focused volume on each body part.

Can beginners use a 5 day bodybuilding split?

Most beginners do better starting with simpler full-body or upper-lower plans before moving into high-volume splits.