🏋️ 5 Day Split Mass Building Program for Maximum Muscle Growth

Building serious muscle mass requires structure, consistency, and progression. While full-body and upper/lower workouts are great for beginners, once you’re ready to pack on size, a 5-day split program gives you the perfect balance between volume, intensity, and recovery.

This article breaks down a proven 5 day split mass building program to help you maximize gains and build a physique that stands out.

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💡 Why a 5 Day Split Works for Mass Building

A 5-day split means training 5 days a week, with each session targeting specific muscle groups. This approach works because:

• ✅ Higher Volume per muscle group.
• ✅ Focused Recovery (you’re not hammering the same muscles every day).
• ✅ Strength & Hypertrophy Blend (heavy compounds + isolation).
• ✅ Progressive Overload Friendly (room to increase weight/reps over time).

Ideal for: Intermediate to advanced lifters who want to prioritize muscle growth.

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📅 Sample 5 Day Split Program

Here’s a balanced weekly structure:

Day 1 – Chest & Triceps

• Barbell Bench Press – 4 sets x 6–8 reps
• Incline Dumbbell Press – 3 sets x 8–10 reps
• Chest Dips (weighted if possible) – 3 sets x 8–12 reps
• Cable Fly (low to high) – 3 sets x 12–15 reps
• Skull Crushers – 3 sets x 10–12 reps
• Overhead Dumbbell Extension – 3 sets x 12–15 reps

🔥 Focus: Heavy pressing for strength + pump work for chest and tris.

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Day 2 – Back & Biceps

• Deadlift – 4 sets x 5 reps
• Pull-Ups (weighted if possible) – 4 sets to failure (6–12 reps)
• Bent-Over Barbell Rows – 4 sets x 8–10 reps
• Seated Cable Row – 3 sets x 10–12 reps
• Barbell Curl – 3 sets x 8–10 reps
• Hammer Curl – 3 sets x 10–12 reps

🔥 Focus: Strength from deadlifts + volume for width and thickness.

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Day 3 – Rest or Active Recovery

• Light cardio, stretching, yoga, or foam rolling.

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Day 4 – Legs (Quads, Hamstrings, Glutes)

• Barbell Squat – 5 sets x 6–8 reps
• Romanian Deadlift – 4 sets x 8–10 reps
• Walking Lunges – 3 sets x 12 steps per leg
• Leg Press – 4 sets x 10–12 reps
• Hamstring Curls – 3 sets x 12–15 reps
• Standing Calf Raises – 4 sets x 15–20 reps

🔥 Focus: Heavy squats + accessory lifts for balanced leg growth.

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Day 5 – Shoulders & Abs

• Overhead Press (Barbell or Dumbbell) – 4 sets x 6–8 reps
• Arnold Press – 3 sets x 8–10 reps
• Lateral Raises – 4 sets x 12–15 reps
• Rear Delt Fly – 3 sets x 12–15 reps
• Hanging Leg Raise – 3 sets to failure
• Cable Crunch – 3 sets x 15 reps

🔥 Focus: Broad, 3D delts + core strengthening.

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Day 6 – Arms & Finisher

• Close-Grip Bench Press – 4 sets x 6–8 reps
• EZ Bar Curl – 4 sets x 8–10 reps
• Rope Pushdowns – 3 sets x 12–15 reps
• Preacher Curls – 3 sets x 10–12 reps
• Tricep Dips – 3 sets x failure
• Optional: 15–20 min finisher (HIIT or sled pushes for conditioning)

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Day 7 – Rest & Recovery

• Sleep, mobility work, and nutrition.

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🍗 Nutrition for Mass Building

Training is only half the equation. To build mass, you need to fuel your body:

• Caloric Surplus: Eat ~250–500 calories above maintenance.
• Protein: 1.6–2.2g per kg body weight.
• Carbs: Your main training fuel (rice, oats, potatoes, pasta).
• Healthy Fats: Support hormones (avocado, nuts, olive oil).
• Hydration: Aim for 3–4 liters/day.

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⚡ Tips for Success

• Track progressive overload 📈 (increase weights/reps weekly).
• Prioritize sleep 😴 (7–9 hours per night).
• Stay consistent 🔁 (stick with the plan for at least 12 weeks).
• Adjust based on recovery 💪 (don’t overtrain).

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✅ Final Thoughts

The 5 day split mass building program is a tried-and-true routine for intermediate to advanced lifters aiming for size. By combining heavy compound lifts with targeted accessory work, and backing it up with proper nutrition, you’ll set yourself up for serious gains.