Muscle Building
The primary goal recorded for this template.
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
The intended experience level and programming complexity.
70 min
The estimated length of each training session.
Intermediate
Someone who can recover from higher weekly volume and likes dedicated body-part days.
Barbell, Dumbbell, Cable, Machine
The main equipment required to run the workout as written.
5 days / week
The number of weekly sessions in the template.
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-friendly chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseBarbell Shoulder Press
Barbell Shoulder Press is an intermediate-level shoulder exercise performed with a barbell. It also involves the chest, arms, and back.
View exerciseBarbell Squat
Barbell Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBent Over Barbell Row
Bent Over Barbell Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseEZ-Bar Curl
EZ-Bar Curl is a beginner-friendly arm exercise performed with an EZ bar.
View exerciseFlat Bench Cable Flyes
Flat Bench Cable Flyes is an intermediate-level chest exercise performed with a cable station.
View exerciseRelated workouts
More templates 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 workoutRelated tools
Related calculators for this workout.
Calculate calorie and protein targets, estimated strength, or total training volume.
FAQ
Common questions about 5-Day Bodybuilding Split.
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.