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5-Day Gym Muscle Building Plan for Advanced Lifters

A week for an experienced lifter in the gym who wants to build muscle: 5 workouts of 75 minutes (Mon push, Tue pull, Wed legs, Thu upper body, Fri lower body).

Goal
Muscle gain
Days per week
5 days
Minutes per workout
75 minutes
Split
Push / pull / legs
Level
Advanced
Where
Gym

Monday — push

≈ 75 min
Warm-up 2 exercises
  1. Arm Circles

    3 × 45 s rest 20 s

  2. Dumbbell Halo

    3 × 45 s rest 20 s

Main work

  1. Cable Standing Single Arm Chest Press

    4 × 6 rest 3 min RPE 8.5

  2. Arnold Press

    4 × 10 rest 90 s RPE 8

  3. Machine Chest Press

    4 × 10 rest 90 s RPE 8

  4. Push Up

    4 × 10 rest 90 s RPE 8

Accessory work

  1. Dumbbell Decline Chest Fly

    3 × 15 rest 45 s RPE 9

  2. Side Laterals to Front Raise

    3 × 15 rest 45 s RPE 9

  3. Dumbbell Tricep Kickback

    6 × 15 rest 45 s RPE 9

Cool-down 2 exercises
  1. Cross-Body Shoulder Stretch

    3 × 45 s rest 20 s

  2. Standing Wall Shoulder Opening Stretch

    3 × 45 s rest 20 s

Tuesday — pull

≈ 73 min
Warm-up 2 exercises
  1. Cat–Cow Mobility

    3 × 45 s rest 20 s

  2. Seated Thoracic Extension (Chest Opener)

    3 × 45 s rest 20 s

Main work

  1. Single-Arm Lat Pulldown

    4 × 6 rest 3 min RPE 8.5

  2. Hammer Strength Iso-Lateral Row

    4 × 10 rest 90 s RPE 8

  3. Hammer Strength High Row

    4 × 10 rest 90 s RPE 8

  4. Seal Row

    4 × 10 rest 90 s RPE 8

Accessory work

  1. Straight-Arm Lat Pulldown

    3 × 15 rest 45 s RPE 9

  2. Spider Curl

    3 × 15 rest 45 s RPE 9

  3. Controlled Forearm Pronation and Supination

    5 × 15 rest 45 s RPE 9

Cool-down 2 exercises
  1. Overhead Lat Stretch

    3 × 45 s rest 20 s

  2. Seated Wrist Flexor Stretch

    3 × 45 s rest 20 s

Wednesday — legs

≈ 70 min
Warm-up 2 exercises
  1. 90/90 Hip Switches

    3 × 45 s rest 20 s

  2. Hip Circles

    3 × 45 s rest 20 s

Main work

  1. Machine Leg Press

    4 × 6 rest 3 min RPE 8.5

  2. Barbell Power Snatch

    5 × 10 rest 90 s RPE 8

  3. Barbell Lunge

    4 × 10 rest 90 s RPE 8

  4. Sissy Squat

    2 × 10 rest 90 s RPE 8

Accessory work

  1. Machine Hip Adduction

    2 × 15 rest 45 s RPE 9

  2. Nordic Hamstring Curl

    2 × 15 rest 45 s RPE 9

  3. Seated Calf Raise

    6 × 15 rest 45 s RPE 9

Cool-down 2 exercises
  1. Kneeling Hip-Flexor Stretch

    3 × 45 s rest 20 s

  2. Half-Kneeling Hip Flexor Rock

    3 × 45 s rest 20 s

Thursday — upper body

≈ 73 min
Warm-up 2 exercises
  1. Arm Circles

    3 × 45 s rest 20 s

  2. Cat–Cow Mobility

    3 × 45 s rest 20 s

Main work

  1. Decline Machine Chest Press

    4 × 6 rest 3 min RPE 8.5

  2. Chest-Supported T-Bar Row

    4 × 10 rest 90 s RPE 8

  3. Standing Palms-In Dumbbell Press

    4 × 10 rest 90 s RPE 8

  4. Neutral-Grip Lat Pulldown

    4 × 10 rest 90 s RPE 8

Accessory work

  1. Cable Pec Fly

    3 × 15 rest 45 s RPE 9

  2. Dumbbell Lying One-Arm Rear Lateral Raise

    5 × 15 rest 45 s RPE 9

  3. Dumbbell Preacher Curl

    3 × 15 rest 45 s RPE 9

Cool-down 2 exercises
  1. Overhead Triceps Stretch

    3 × 45 s rest 20 s

  2. Doorway Chest Stretch

    3 × 45 s rest 20 s

Friday — lower body

≈ 72 min
Warm-up 2 exercises
  1. Front-to-Back Leg Swings

    3 × 45 s rest 20 s

  2. 90/90 Hip Switches

    3 × 45 s rest 20 s

Main work

  1. Front Squat

    4 × 6 rest 3 min RPE 8.5

  2. Power Clean

    4 × 10 rest 90 s RPE 8

  3. Barbell Split Squat

    4 × 10 rest 90 s RPE 8

  4. Hang Power Clean

    4 × 10 rest 90 s RPE 8

Accessory work

  1. Bodyweight Hip Abduction

    3 × 15 rest 45 s RPE 9

  2. Dumbbell Leg Curl

    3 × 15 rest 45 s RPE 9

  3. Dumbbell Single Leg Calf Raise

    4 × 15 rest 45 s RPE 9

Cool-down 2 exercises
  1. Pigeon Glute Stretch

    3 × 45 s rest 20 s

  2. Lying Figure-Four Glute Stretch

    3 × 45 s rest 20 s

RPE is how hard a set feels on a 1–10 scale: at RPE 7 you have about three more reps left.

This is a sample week the Workoutify generator built for this questionnaire. For your own days, time and equipment it will build yours. Built on October 25, 2026

Why it is built this way

  • Push, pull, legs, then upper and lower: on 5 days each muscle is hit twice a week, without overloading some and shortchanging others.
  • Reps: 5–20. The day's main lift sits near the bottom of the range, compounds at 8–12, isolation up to 20. Muscle grows from tension and sets taken close to failure.
  • Rest on the day's main lift is at least 2.5 min, so the next set goes with the same weight. Accessory exercises get shorter rest.
  • Effort is set on the RPE scale from 1 to 10. RPE 8–9 means roughly 1–2 reps left in reserve: you choose the weight by that feel, not by a percentage of your max.
  • The weeks run in blocks: three weeks of rising load (RPE +0.5 a week), then a deload week with one set fewer and RPE 2 lower. This page shows the first week of a block.

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