5 Days Per Week Workouts
High-frequency training for dedicated lifters. Five sessions allow focused work on individual muscle groups with enough volume for maximum growth.
Best For
4 Programs at 5 Days/Week
PHAT
Power Hypertrophy Adaptive Training by Layne Norton. Combines power training and hypertrophy work for the best of both worlds. Two power days followed by three hypertrophy days for maximum strength and size gains.
Bro Split
The classic bodybuilding split - one muscle group per day, maximum volume. Chest Monday, Back Tuesday, Shoulders Wednesday, Legs Thursday, Arms Friday. Time-tested and proven effective for building size.
nSuns 5/3/1 LP
The high-volume variant of 5/3/1 with linear progression. 17 sets of your main lift plus a secondary movement. Not for the faint of heart, but the gains speak for themselves.
Classic Bodybuilding Split
The traditional bodybuilding approach: one muscle group per day with maximum volume. Chest Monday, Back Tuesday, and so on. Perfect for those who love feeling the pump and want to annihilate each muscle group.