Gorilla Gym

Best 5-Day Gym Split for
Maximum Muscle Mass & Strength Gains

Back view of a muscular man performing pull-ups, showcasing strong upper body muscles. Ideal for strength training, muscle gain, and gym consistency routines.

Looking to build muscle mass and boost strength? Our 5-day split routine is one of the best workout plans you can follow. This 5 day split breaks down your training, focusing on one muscle group per day, to build muscle within. We’ve designed each workout so you can maximize your muscle engagement and increase overall muscle mass whilst still providing enough recovery time to promote growth and strength. Whether you’re an intermediate or advanced lifter, this split routine will help you achieve consistent gains in both muscle mass and strength.

Day 1: Chest Workout for Muscle Mass and Strength

First is Chest Day. For the most part Chest Day is going to target the chest muscles, combining compound lifts for strength with isolation exercises for muscle mass. For maximum results, you should perform exercises that engage the pectorals while focusing on form and controlled reps. Here’s our sample Chest Day Workout:

  • Flat Barbell Bench Press: 4 sets of 6-8 reps

  • Incline Dumbbell Press: 3 sets of 8-10 reps

  • Chest Fly (Machine or Dumbbell): 3 sets of 10-12 reps

  • Cable Crossovers: 3 sets of 12-15 reps

This combination of compound and isolation exercises ensures you build both strength and size in your chest, crucial for a balanced physique.

Day 2: Back Workout for Building Strength and Mass

Second day is Back Day. Focusing on exercises that increase both strength and muscle mass in your back. Your back is one of your largest muscle groups, so compound movements paired with isolation exercises will give you optimal results. Consequently here’s our recommended Back Day Workout:

  • Deadlifts: 4 sets of 5-6 reps

  • Pull-Ups (weighted if possible): 4 sets of 8-10 reps

  • Barbell Rows: 3 sets of 8-10 reps

  • Lat Pulldown: 3 sets of 10-12 reps

  • Single-Arm Dumbbell Rows: 3 sets of 10-12 reps

This workout is designed to add width and thickness to your back, ensuring strength and aesthetic development.

Day 3: Shoulder Routine for Mass and Strength Gains

Third is Shoulder Day. Building strong shoulders is key to upper-body aesthetics and overall strength. Consequently, a mix of compound and isolation exercises is used to target all three heads of the deltoid. Here’s our recommended Shoulder Day Workout:

  • Overhead Barbell Press: 4 sets of 6-8 reps

  • Arnold Press: 3 sets of 8-10 reps

  • Lateral Raises: 3 sets of 12-15 reps

  • Reverse Pec Deck or Reverse Fly’s: 3 sets of 10-12 reps

  • Face Pulls: 3 sets of 12-15 reps

These exercises promote both shoulder mass and strength while ensuring a balanced development of the front, middle, and rear deltoids.

Day 4: Leg Day for Muscle Mass and Lower Body Strength

Thereafter is Leg Day and this is critical for building lower-body muscle mass and strength. The large muscles in your legs will respond well to heavy compound lifts, making them essential in your training plan. Our Leg Day Workout includes:

  • Back Squats: 4 sets of 6-8 reps

  • Leg Press: 3 sets of 8-10 reps

  • Romanian Deadlifts: 3 sets of 8-10 reps

  • Walking Lunges: 3 sets of 12 steps per leg

  • Calf Raises: 4 sets of 15-20 reps

Also, make sure you focus on compound movements – ensuring you target the quads, hamstrings, and glutes for maximum leg strength and growth.

Day 5: Arm Workout for Bigger Biceps and Triceps

Last is Arm Day and you’ll finish the week by focusing on both the biceps and triceps. This is essential for upper body symmetry and overall strength. Our recommended Arm Day Workout looks like this:

  • Close-Grip Bench Press: 4 sets of 6-8 reps

  • EZ-Bar Curl: 3 sets of 8-10 reps

  • Dips: 3 sets of 10-12 reps

  • Hammer Curls: 3 sets of 10-12 reps

  • Tricep Pushdowns: 3 sets of 12-15 reps

This arm-focused day will help you develop strong, well-defined biceps and triceps, contributing to your overall muscle mass goals.

Maximize Muscle Mass and Strength with Recovery and Nutrition

Finally, the success of this 5-day split routine relies on proper recovery and nutrition. In addition, each muscle group needs 48-72 hours of rest before being trained again to ensure proper muscle growth and prevent injury. Additionally, fuelling your body with a high-protein diet and a calorie surplus is essential for muscle repair and growth. In order to continuously build muscle mass and increase strength, progressively overload your muscles by gradually increasing the weights in your lifts.

Following this structured 5-day split will lead to impressive gains in both muscle mass and strength, making it an effective routine for long-term progress.

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