5 Day Gym Workout Schedule with PDF

If you are looking for a well-designed and effective 5 day gym workout schedule that can help you build muscle or lose weight, then you can check out this article.

I’ve shared a couple of workout plans here. The first one is for strength and muscle gain. And the second one will help you build strength and muscles while losing excess fat.

Whether you’re a male or female, you can download one of these programs depending on your goal.


5 Day Gym Workout Schedule PDF
Routine 15 Day Gym Workout Plan for Bodybuilding
Routine 25 Day Workout Schedule for Weight Loss and Toning
Program Duration12 Weeks
Target GenderMale and Female
Exercise LevelBeginner to Intermediate
Plan to Follow Next6 Day Workout Schedule with PDF
Alternate Routine5 Day Compound Workout Routine

5 Day Gym Workout Schedule for Muscle Gain

I’ve seen many people in the gym doing the same exercises, following the same workout routine, and lifting the same amount of weight for a long period of time. But this isn’t the right way to build muscles.

If you want to build muscles, you need to keep the following things in mind:

Type of workouts:

You can create an effective gym workout schedule by combining different types of exercise, such as compound workouts, isolation workouts, and bodyweight exercises.

How Much Weight You Should Lift

You can lift as heavy as you like as long as you perform the suggested sets and reps with the correct form.

You should also gradually increase the weight, sets, or number of repetitions to achieve maximum results.

The Duration of One Session

60 to 90 minutes would be enough to get a proper workout in one session.

Rest Intervals between sets

Optimal Rest Time Between Sets Suggested by Bodybuilding Website 1How Long Should You Rest Between Sets for Maximum Growth? – Bodybuilding.com

For Muscle Growth (Hypertrophy)

60 Seconds to 120 seconds is the optimal interval between the sets for hypertrophy. However, if you’re a beginner, you can take a rest for up to 3 minutes. But remember, the shorter the rest period, the faster you gain muscle.

For Strength Gain

If your goal is to get stronger, the best rest period is 3 to 5 minutes between sets.

If you’re a beginner, you can take 5 minutes of rest, and if you’re an intermediate, the optimal rest would be 3 minutes.

Note: Depending on your fitness level, you can increase and decrease intensity and interval time.

Optimal Recovery Time

Muscle recovery is one of the essential factors of muscle growth.

The optimal recovery time for increasing strength and building muscles is 48 hours. For example, if you train a specific muscle group on Monday, then let it rest for the next two days.

Giving your trained muscle rest will help you increase strength, build muscles, and reduces the risk of injuries. 

Recommended Nutrition for Muscle Building

Diet plays an essential role in repairing and healing muscles and increasing muscle growth.

Your diet must include key nutrients, such as protein (highly important), carbs, fats, and fiber.

For your information, one gram of protein and carb has 4 calories, while 1 gram of fat contains 9 calories.

You should take the following amount of nutrients according to an article published by the National Institute of Health: 2 Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review – National Institute of Health Database

  • Protein – You need to consume sufficient protein 1.6–2.2 g/kg/day with optimal amounts of 0.40–0.55 g/kg per meal and distributed evenly throughout the day (3–6 meals), including within 1–2 hours pre and post-training.
  • Fats – You can take fats in moderate amounts, like 0.5–1.5 g/kg/day.
  • Carbohydrates:  You can consume sufficient amounts of carbs, such as 3–5 g/kg/day, to support energy demands from resistance exercise.

Other than the above nutrients, Creatine monohydrate (3–5 g/day), caffeine (5–6 mg/kg), beta-alanine (3–5 g/day), and citrulline malate (8 g/day) might yield ergogenic effects that can be beneficial for bodybuilders – study suggested.

5 Day Bodybuilding Workout Schedule

You’ll do a hybrid split for muscle building. It ensures your every muscle gets proper training and enough recovery time so you can build strength and muscle mass over time.

  • Day 1: Chest, Lateral Delt, and Triceps
  • Day 2: Quadriceps, Calves, and Abs
  • Day 3: Back, Rear Delt, Biceps, and Forearms
  • Day 4: Chest, Hamstrings, Glutes, and Oblique
  • Day 5: Back and Shoulder

Additional Information

  • You can take any two days of rest during the week.
  • Warm up for 5 minutes before lifting the weight.
  • Add more exercise variations in the upcoming weeks of the program.

Day 1 – Chest, Lateral Delt, and Triceps

Flat Bench Press12, 10, 8, 6
Incline Dumbbell Bench Press12, 10, 8
Pec Deck Fly12 x 3
Parallel Bar Dips8-12 x 3
One-arm Cable Lateral Raise10/side x 3
Rope Pushdown15 x 2
Single-arm Tricep Extension10/side x 2
5 days gym workout chart

Day 2 – Quadriceps, Calves, and Abs

Back Squat15, 12, 10
Leg Press12, 10, 8
Leg Extension12, 10, 8
Calf Raise15, 12, 10
10-min Abs Workout

Day 3 – Back, Rear Delt, Biceps, and Forearms

PullupAMRAP x 3 sets
Front Lat Pulldown12, 10, 8, 6
Seated Cable Rowing12, 10, 8, 6
Bent-over Barbell Row12, 10, 8
Cable Pulley Face pull10-12 x 3
Barbell Bicep Curl10 x 3
Concentration Curl10 x 2
DB Wrist Extension10 x 2
5 day gym workout schedule

Day 4 – Chest, Hamstrings, Glutes, and Oblique

Incline Bench Press12 x 3
High to Low Cable Fly12 x 3
Dumbbell Lunges12, 10, 8
Dumbbell Step Up10 x 3
Romanian Deadlift8, 6, 4
Cable wood Chop (H2L)10 x 2
Landmine Oblique Twist10 x 2

Day 5 – Back and Shoulder

Arnold Press8-12 x 3
Rear Delt Raises10, 8, 6
Lat Pulldown10, 8, 6
T-Bar Row12, 10, 8
Single-arm DB Row12, 10, 8
Dumbbell Shrug12, 10, 8

5 Day Gym Workout Schedule for Weight Loss

5 Day Gym Workout Schedule for Weight Loss and Toning with PDF

A calorie deficit is the primary method of weight loss, but to stay within limits, you need to focus on everything possible, particularly exercise and diet.

Exercises do not directly reduce weight, but they allow your body to release more calories, boost metabolism, control blood sugar levels and help you follow a restricted diet plan.

Several studies have shown 225-400 minutes of high-intensity exercises significantly reduce weight in obese adults, and resistance training helps build muscles and ensures you only lose excess fats, not muscle.3Miller T, Mull S, Aragon AA, Krieger J, Schoenfeld BJ. Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. Int J Sport Nutr Exerc Metab. 2018;28(1):46-54. doi:10.1123/ijsnem.2017-0221

Role of Exercises in Weight Loss
Source: National Institute of Health Database 4The Role of Exercise and Physical Activity in Weight Loss and Maintenance – National Institute of Health Database

You can try this below workout routine to increase your fat loss.

Type of exercises you’ll do in this program: Cardio and resistance training.

Duration of one session: 75-90 minutes

The Interval Time Between Sets: You can do each exercise as fast as you can with little to no rest between sets during the cardio exercises.

5 Day Gym Workout Routine for Weight Loss and Toning:

  • Day 1: Low-Intense Cardio and Weight Training
  • Day 2: HIIT and Compound Exercises
  • Day 3: LIIS and Compound Lifts
  • Day 4: Cardio and Strength Workout
  • Day 5: Compound Lifts and Core Workout

Day 1 – Cardio and Weight Training

Jump Squat20 seconds40 seconds
Burpees10 reps x 2 sets60 seconds
Mountain Climbing20 seconds40 seconds
High knees20 seconds40 seconds
15-min Treadmill
Back Squats10-12 x 42-3 min
Incline Bench Press10-12 x 42-3 min
One-arm Dumbbell Row8-10 x 32-3 min
5-min Bicycling
5 days gym workout plan

Day 2 – HIIT and Compound Exercises

High Knees30 seconds30 seconds
Jumping Jack30 seconds30 seconds
Squat Jump30 seconds30 seconds
10-min Treadmill Run2 min walk
Deadlift4-8 x 32-3 min
Overhead Press10-12 x 32-3 min
Leg Press10-12 x 32-3 min
10-min Core Workout
5 days gym workout routine

Day 3 – LIIS and Compound Lifts

Burpees10 reps x 2 sets 60 seconds
Mountain Climbing20 seconds x 2 sets30 seconds
Reverse Crunches20 seconds x 2 sets30 seconds
Lying Leg Raises20 seconds x 2 sets30 seconds
Alternate Heel Taps20 seconds x 2 sets30 seconds
Side Plank20 seconds x 2 sets30 seconds
Farmer’s WalkWalk as far as possible x 330 seconds
Dumbbell IYT Raise6-8 x 31-3 minute
Bent-over Barbell Row8-12 x 31-3 minute
5 day gym workout schedule

Day 4 – Cardio and Strength Workout

Step-up10 reps x 240 seconds
Battle Rope15-sec x 230 seconds
Burpees5 reps x 360 seconds
Dumbbell Lateral Raise10 reps x 32-minute
Cable Facepull10 reps x 32-minute
Bicep Curls10 reps x 32-minute
10-min Treadmill2 minutes
5-min Bicycling2 minutes
5- min Elliptical Cross Trainer

Day 5 – Compound Lifts and Core Workout

Squat Thrust20 seconds40 seconds
Lunges10 reps x 2 sets30 seconds
Bench Press12, 10, and 8 reps2-minutes
Overhead Press12, 10, and 8 reps2-minutes
Bent-Over Row12, 10, and 8 reps2-minutes
Lat Pulldown12, 10, and 8 reps90 seconds
20-minutes Triset Abs Workout
5-day gym workout schedule

Additional Tips for Weight Loss:

  • You can include low-calorie foods and weight-loss supplements to speed up weight loss.
  • Along with diet and exercise, you can also incorporate intermittent fasting into your lifestyle to speed up weight loss.
  • Consume a higher-calorie breakfast and comply with overnight fasting to prevent obesity.5St-Onge, Marie-Pierre et al. “Meal Timing and Frequency: Implications for Cardiovascular Disease Prevention: A Scientific Statement From the American Heart Association.” Circulation vol. 135,9 (2017): e96-e121. doi:10.1161/CIR.0000000000000476
  • You can also replace one or two meals a day to keep your calorie consumption low.

Download PDF

Frequently Asked Questions and Answers

Is working out 5 days a week effective?

Yes, the 5-day gym workout routine is good and helps you achieve your fitness goal. Because in this 5 days gym workout schedule, you’ll train your major muscle group once a week, which will allow your muscles enough time to recover and will help you become stronger, larger, fitter, and leaner.

How long will it take to see results?

It may take up to 16 weeks to see some noticeable changes. However, everyone’s body responds differently, so the results are. That’s why you need to keep following the process honestly.

I’m a beginner. Can I do this?

This workout program includes various exercises from beginner to intermediate, so if you’re a newbie and starting out recently, you can start with three days a week full body workout plan.


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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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