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5-Day Strength & Symmetry Split — visual breakdown
AdvancedSplit
5-Day Strength & Symmetry Split
The ultimate bodybuilding split for balanced, symmetrical muscle development.
Send to WhatsAppDuration
8 weeks
Level
Advanced
Equipment
Full Gym
Goal
Aesthetics
Overview
A classic 5-day bro split with a twist: every session includes a strength movement followed by hypertrophy work. You get the best of both worlds.
The Split
- •Monday: Chest
- •Tuesday: Back
- •Wednesday: Shoulders & Traps
- •Thursday: Legs
- •Friday: Arms
- •Saturday & Sunday: Rest
Monday: Chest
- •Barbell Bench Press: 5x5 (2-3min rest)
- •Incline Dumbbell Press: 4x8-10 (90s rest)
- •Cable Flye: 3x12-15 (60s rest)
- •Dips (weighted): 3x8-10 (90s rest)
- •Pec Deck: 3x15 (45s rest, squeeze at peak)
Tuesday: Back
- •Barbell Deadlift: 5x3 (3min rest)
- •Weighted Pull-Ups: 4x6-8 (2min rest)
- •Barbell Row: 3x8-10 (90s rest)
- •Single-Arm DB Row: 3x10-12 (60s rest)
- •Straight-Arm Pulldown: 3x12-15 (45s rest)
Wednesday: Shoulders & Traps
- •Overhead Press: 5x5 (2-3min rest)
- •Arnold Press: 3x10-12 (60s rest)
- •Lateral Raises: 4x12-15 (45s rest)
- •Rear Delt Flye: 3x15 (45s rest)
- •Barbell Shrugs: 4x10-12 (60s rest)
Thursday: Legs
- •Back Squat: 5x5 (2-3min rest)
- •Front Squat: 3x8 (2min rest)
- •Romanian Deadlift: 3x8-10 (90s rest)
- •Leg Press: 3x12-15 (90s rest)
- •Leg Curl: 3x10-12 (60s rest)
- •Standing Calf Raise: 4x15-20 (45s rest)
Friday: Arms
- •Close-Grip Bench: 4x6-8 (90s rest)
- •Barbell Curl: 4x6-8 (90s rest)
- •Skull Crushers: 3x10-12 (60s rest)
- •Incline DB Curl: 3x10-12 (60s rest)
- •Cable Pushdowns: 3x12-15 (45s rest)
- •Hammer Curls: 3x10-12 (60s rest)
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Message Your CoachFrequently Asked Questions
- What does the 5-day strength and symmetry split look like?
- It's typically Chest, Back, Shoulders, Legs, Arms -- each muscle group gets its own dedicated day with high volume. You'll train 5 days and rest 2, hitting each body part once per week with enough sets to force growth.
- Is this split good for building a balanced physique?
- That's exactly the point. The program emphasizes symmetry, so you'll hit rear delts as hard as front delts, hamstrings as hard as quads, and back as hard as chest. Most guys have imbalances they don't even notice until they train for symmetry.
- How long does each workout take?
- Plan for 60-75 minutes per session. You're doing 4-6 exercises per muscle group with proper rest between sets. If you're rushing through in 30 minutes, you're not resting long enough for an advanced split like this.
- Should beginners do a 5-day split?
- No. This is an advanced program for guys who've been lifting consistently for at least 1-2 years. Beginners respond better to full body or upper/lower splits with higher frequency. You need to earn the right to train one muscle per day.
- What equipment do I need for the 5-day split?
- A full gym setup -- barbells, dumbbells, cables, machines, and a squat rack at minimum. This program uses isolation machines and cables heavily for sculpting work that you can't replicate at home.