The Best 5 Day Workout Split Routine

If you were to ask a series of bodybuilders and weight trainers which form of training program they preferred, many of them would tell you they prefer following the 5 day workout split. 5 day workout splits are incredibly popular. Yet unfortunately due to work, family, financial, and personal commitments, not all people can follow these programs in the gym.

This is a companion discussion topic for the original entry at

Hey, I’ve been reading up on upper/lower/push/pull/legs workouts, and it seems to be recommended on a few subreddits I follow. DO you have a ULPPL workout on your website, assuming this is okay to follow for 5 days?

Most 5 day plans seem to be the bro split.

Hi Joe, welcome to the Community! You’re right that we don’t currently have a ULPPL routine, but we’re currently working on a refresh of our 4/5 day workout routines and this will include different variations of the 5 day plan. I know that the bro split is not what everyone is looking for.

In the meantime, we do have some advice on our workout routines page about choosing the best routine for you. Two key factors:

  1. How often you want to work out.
  2. The structure of your workout (bro split, upper/lower, push/pull/legs or full-body).

For a 5 day split, your choices are really between the bro split and ULPPL. A ULPPL split has the advantage of an increased training frequency, because you can hit the same muscle group multiple times in the same week.

I’ll be writing more on this in the next couple of weeks, so stay tuned!

Update - Looking for a ULPPL split rather than a bro split?

We’ve just published our latest 5 day workout routine here: ULPPL Split.

The ULPPL (upper-lower, push-pull-legs) split divides your workouts into five types of exercise: upper body, lower body, push exercises, pull exercises and legs.

In this type of split, you work chest muscles both on upper body and push days, back muscles on lower body and legs day, etc. In other words, you hit each muscle group twice during the week, increasing the frequency and volume of your workout routine.

Let us know what you think!