5 Day Gym Workout Schedule for Muscle Gain and Weight Loss W/ 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-building and the other one is for weight loss and shaping physique.

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

Here’s a brief summary of the program:

5 Day Gym Workout Schedule PDF
  • Routine 1: 5 Day Strength Training for Bodybuilding
  • Routine 2: 5 Day Workout Plan for Weight Loss and Toning
  • Recommended Program Duration: 12 Weeks
  • Duration/Session: 60-90 Minutes
  • Target Gender: Male and Female
  • Difficulty Level: Beginner to Intermediate

5 Day Workout Routine to Build Muscle and Strength

This program involves training large muscle groups twice a week. It is an excellent way to promote hypertrophy.

Before I share the workout split, let’s understand a few things that will also help you design a well-structured regime.

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.

  • Compound Workout: Compound exercises work on several muscles at once, such as bench presses, deadlifts, IYT raises, clean and press, pull up, and renegade row. And they should be your first priority.
  • Isolation Workout: Isolation exercises help you build specific muscles at a time, such as dumbbell bicep curls, triceps pushdowns, wrist curls, and front raises. And these should be your second priority.

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 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 reduce 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 Days Split 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
  • You can take Thursday and Sunday OFF.

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 Press412, 10, 8, 6
Incline Dumbbell Bench Press412, 10, 8, 6
Pec Deck Fly315, 12, 10
Parallel Bar Dips38-12 x 3
One-arm Cable Lateral Raise310/arm
Rope Pushdown310-15
Single-arm Tricep Extension210/arm

Day 2 – Quadriceps, Calves, and Abs

Back Squat/Hack Squat415, 12, 10, 8
Leg Press415, 12, 10, 8
Leg Extension420, 15, 12, 10
Calf Raise420, 15, 12, 10
10-min Abs Workout

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

Front Lat Pulldown412, 10, 8, 6
Seated Cable Rowing412, 10, 8, 6
Bent-over Barbell Row412, 10, 8, 6
Reverse Cable Fly415, 12, 10, 8
Barbell Bicep Curl320, 15, 12
Concentration Curl315/arm
DB Wrist Extension312-15

Day 4 – Chest, Hamstrings, Glutes, and Oblique

Incline Bench Press415, 12, 10, 8
High to Low Cable Fly415, 12, 10, 8
Dumbbell Lunges215/leg
Machine Leg Curl420, 15, 12, 10
Romanian Deadlift412, 10, 8, 6
Cable Wood Chop (H2L)310/side
Landmine Oblique Twist310/side

Day 5 – Back and Shoulder

Arnold Press415, 12, 10, 8
Rear Delt DB Raises415, 12, 10, 8
Close Grip Lat Pulldown415, 12, 10, 8
T-Bar Row415, 12, 10, 8
Single-arm DB Row215/side
Dumbbell Shrug415, 12, 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 daily intake, you need to focus on everything possible, including exercise.

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

Several studies have shown that 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 workout routine below 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 Plan for Weight Loss and Toning:

  • Monday: Low-Intense Cardio and Weight Training
  • Tuesday: HIIT and Compound Exercises
  • Wednesday: LIIS and Compound Lifts
  • Thursday: OFF
  • Friday: Cardio and Strength Workout
  • Saturday: Compound Lifts and Core Workout
  • Sunday: OFF

Monday – Cardio and Weight Training

Jump Squat20-sec40-second
Burpees10 reps x 2 sets60-second
Mountain Climbing20-sec40-second
High knees20-sec40-second
15-min Treadmill
Back Squats4 sets x 10-20 reps3-minute
Incline Bench Press4 sets x 10-20 reps3-minute
One-arm Dumbbell Row3 sets x 10-12 reps2-minute
5-min Bicycling

Tuesday – HIIT and Compound Exercises

High Knees30-sec30-second
Jumping Jack30-sec30-second
Squat Jump30-sec30-second
10-min Treadmill Run3-minute
Deadlift4 sets x 6-12 reps3-minute
Overhead Press4 sets x 10-15 reps2-minute
Leg Press4 sets x 15-20 reps2-minute
10-min Core Workout

Wednesday – LIIS and Compound Lifts

Burpees3 sets x 10 reps1-minute
Mountain Climbing2 sets x 30-sec30-second
Reverse Crunches2 sets x 15 reps30-second
Lying Leg Raises2 sets x 10 reps30-second
Alternate Heel Taps2 sets x 20 taps30-second
Side Plank2 sets x 20-sec/side
Bent-Over Barbell Row4 sets x 10-20 reps2-minute
Dumbbell Lunges3 sets x 10 reps/leg1-minute
Kettlebell Swings4 sets x 20 reps1-minute

Friday – Cardio and Strength Workout

Elliptical Trainer5-minute1-minute
Burpees3 sets x 10 reps1-minute
Battle Rope3 sets x 20-sec2-minute
Seated Cable Row3 sets x 15 reps2-minute
DB Lateral Raise3 sets x 15 reps2-minute
Reverse Pec Deck Fly3 sets x 15 reps2-minute
Rope Triceps Pushdown3 sets x 15 reps2-minute
10-min Treadmill

Saturday – Compound Lifts and Core Workout

Jumping Jacks2 sets x 30-sec30-sec
Burpees3 sets x 10 reps1-minute
Incline Bench Press3 sets x 15 reps2-minute
Overhead Press3 sets x 15 reps2-minute
Smith Machine Back Squat3 sets x 15 reps2-minute
Close Grip Lat Pulldown3 sets x 15 reps2-minute
20-minutes Triset Abs Workout

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, this 5-day gym workout routine is good and helps you achieve your fitness goal. I’ve designed this program in a way that will allow you to hit your muscles twice a week and give them enough time to recover. Following this routine will help you achieve better fitness over time.

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 a full-body workout plan three days a week.


Photo of author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

1 thought on “5 Day Gym Workout Schedule for Muscle Gain and Weight Loss W/ PDF”

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Share to...