5-Day Push/Pull/Legs Split

This version of the PPL split is a pure 5-day version, where you have 5 total workouts per week, every single week.

This is done using a schedule where you have two consecutive workouts… followed by a day off… followed by three consecutive workouts… followed by a day off.

Then you repeat it again.

And unlike the previous version, the 5 workout days fall on the same days each week. In the example shown, Monday, Tuesday, Thursday, Friday and Saturday are always the training days, and Wednesday and Sunday are always the the rest days. (Note that the workouts themselves still vary, as one week Monday is a “push” workout, and the next Monday is a “legs” workout.)

(https://www.aworkoutroutine.com/push-pull-legs-split/)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Seated Overhead Press (Dumbbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Dumbbell)

Skull Crusher To Pullover

Push A

Lat Pulldown (Close Grip)

Straight Arm Pulldown

T-Bar Row

Rear Delt Fly (Cable)

Face Pull

Preacher Curl (EZ Bar)

Hammer Curl

Wrist Curls

Pull A

Squat (Barbell)

Leg Extension

Leg Curl

Leg Press

Standing Calf Raise

Legs

Bench Press (Dumbbell)

Decline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Front Raise

Lateral Raise (Machine)

Push B

Wide Grip Lat Pulldown

Dumbbell Row

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Pull B

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