5-Day Push Pull Legs Split for Intermediates

The 5-day PPL split with full session breakdowns and progression rules.

5-Day Push Pull Legs Split

Five days a week suits intermediates who recover well and want higher weekly volume per muscle.

Layout

Push / Pull / Legs / Upper / Lower — then two rest days.

• Push — Push-up, Chest Dip, Handstand Push-up, Bench Dip
• Pull — Pull-up, T-Bar Row, Face Pull, Cable Curl
• Legs — Hack Squat, Leg Press, Hip Thrust, Step-up

Estimate your working loads with the 1RM calculator.

By Khalid Namra — founder of MKFIT and CEO of Namra Tech.