Free strength routine
5-Day Workout Split
Use upper/lower sessions for heavier practice, then push, pull, and leg sessions for additional focused volume across five training days.
Best for
Intermediate lifters who reliably train five days
Best for
Lifters who want each major muscle trained roughly twice per week
Best for
People who enjoy focused sessions but want more flexibility than a classic bro split
Weekly schedule
Warm up before the listed working sets. Start with conservative loads, keep the same form standard, and treat every rep range as a progression target rather than a reason to reach failure.
Monday — Upper
Heavy horizontal press and pull
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Barbell Bench Press | 3 | 5–8 | Treat this as the week's main bench progression. |
| Bent-Over Barbell Row | 3 | 6–10 | Match the same torso position across all sets. |
| Overhead Press | 2 | 6–10 | Keep volume modest before Thursday's push work. |
| Pull-Up | 2 | 6–10 | Add load only after strict bodyweight reps are stable. |
Tuesday — Lower
Heavy squat and hinge work
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Back Squat | 3 | 5–8 | Use this as the primary squat progression. |
| Romanian Deadlift | 3 | 6–10 | Stop where hamstring tension is strongest without losing spinal position. |
| Walking Lunge | 2 | 8–12 each side | Keep steps repeatable and controlled. |
Thursday — Push
Chest, shoulders, and triceps
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Incline Dumbbell Press | 3 | 8–12 | Use a stable incline and progress reps before dumbbell size. |
| Overhead Press | 3 | 8–10 | Keep this lighter than Monday's main presses. |
| Push-Up | 2 | Near technical limit | Stop when trunk position or shoulder control changes. |
| Triceps Accessory | 2 | 10–15 | Choose one elbow-friendly cable or dumbbell movement. |
Friday — Pull
Back, rear delts, and biceps
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Pull-Up or Lat Pulldown | 3 | 6–10 | Use the version that keeps full range measurable. |
| One-Arm Dumbbell Row | 3 | 8–12 each side | Use support so the back, not balance, limits the set. |
| Bent-Over Barbell Row | 2 | 8–10 | Keep load moderate after Monday's heavier rowing. |
| Biceps Accessory | 2 | 10–15 | Use one curl variation and keep the shoulder still. |
Saturday — Legs
Deadlift, quads, glutes, and single-leg work
| Exercise | Sets | Reps | Coaching note |
|---|---|---|---|
| Conventional Deadlift | 3 | 3–5 | Use clean floor pulls without turning every set into a max. |
| Front Squat | 3 | 6–10 | Let posture and quad tension set the load. |
| Barbell Hip Thrust | 2 | 8–12 | Pause briefly at lockout without arching. |
| Bulgarian Split Squat | 2 | 8–12 each side | Keep the front foot planted and the rear leg passive. |
How to progress it
- 1.Progress Monday and Tuesday primary lifts first; later sessions should add volume without competing with those targets.
- 2.Use double progression on most accessories: add reps within the range, then increase load and return to the bottom.
- 3.If Thursday through Saturday performance declines for two weeks, remove one accessory set from each day before changing the split.
Recovery rules
- Keep Wednesday and Sunday free from hard lifting.
- Do not add a sixth workout just because recovery feels good for one week.
- When sleep or schedule gets worse, preserve the first three exercises and cut optional arm work first.
Read before you customize it
What Is a Bro Split? Does It Build Muscle?
A practical guide to the one-muscle-per-day split: when it works, where it fails, and how to make it more forgiving.
Best Workout Split for Muscle Growth: How to Choose
A schedule-first guide to choosing full body, upper/lower, push/pull/legs, or a hybrid split for muscle growth.
Push/Pull/Legs vs Upper/Lower: Which Split Is Better?
Both splits build the same muscle when volume matches — so the real choice is how many days a week you'll actually train.
Personalize this routine in Kova
Kova builds around your schedule, equipment, and goals, then keeps progression tied to the sets you actually complete.
