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:
- 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
| Workout | Sets | Reps |
|---|---|---|
| Flat Bench Press | 4 | 12, 10, 8, 6 |
| Incline Dumbbell Bench Press | 4 | 12, 10, 8, 6 |
| Pec Deck Fly | 3 | 15, 12, 10 |
| Parallel Bar Dips | 3 | 8-12 x 3 |
| One-arm Cable Lateral Raise | 3 | 10/arm |
| Rope Pushdown | 3 | 10-15 |
| Single-arm Tricep Extension | 2 | 10/arm |
Day 2 – Quadriceps, Calves, and Abs
| Workout | Sets | Reps |
|---|---|---|
| Back Squat/Hack Squat | 4 | 15, 12, 10, 8 |
| Leg Press | 4 | 15, 12, 10, 8 |
| Leg Extension | 4 | 20, 15, 12, 10 |
| Calf Raise | 4 | 20, 15, 12, 10 |
| 10-min Abs Workout | – | – |
Day 3 – Back, Rear Delt, Biceps, and Forearms
| Workout | Sets | Reps |
|---|---|---|
| Pullup | 3 | Failure |
| Front Lat Pulldown | 4 | 12, 10, 8, 6 |
| Seated Cable Rowing | 4 | 12, 10, 8, 6 |
| Bent-over Barbell Row | 4 | 12, 10, 8, 6 |
| Reverse Cable Fly | 4 | 15, 12, 10, 8 |
| Barbell Bicep Curl | 3 | 20, 15, 12 |
| Concentration Curl | 3 | 15/arm |
| DB Wrist Extension | 3 | 12-15 |
Day 4 – Chest, Hamstrings, Glutes, and Oblique
| Workout | Sets | Reps |
|---|---|---|
| Incline Bench Press | 4 | 15, 12, 10, 8 |
| High to Low Cable Fly | 4 | 15, 12, 10, 8 |
| Dumbbell Lunges | 2 | 15/leg |
| Machine Leg Curl | 4 | 20, 15, 12, 10 |
| Romanian Deadlift | 4 | 12, 10, 8, 6 |
| Cable Wood Chop (H2L) | 3 | 10/side |
| Landmine Oblique Twist | 3 | 10/side |
Day 5 – Back and Shoulder
| Workout | Sets | Reps |
|---|---|---|
| Arnold Press | 4 | 15, 12, 10, 8 |
| Rear Delt DB Raises | 4 | 15, 12, 10, 8 |
| Close Grip Lat Pulldown | 4 | 15, 12, 10, 8 |
| T-Bar Row | 4 | 15, 12, 10, 8 |
| Single-arm DB Row | 2 | 15/side |
| Dumbbell Shrug | 4 | 15, 12, 10, 8 |
5 Day Gym Workout Schedule for Weight Loss
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
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
| Workout | Activity/Time | Interval |
|---|---|---|
| Jump Squat | 20-sec | 40-second |
| Burpees | 10 reps x 2 sets | 60-second |
| Mountain Climbing | 20-sec | 40-second |
| High knees | 20-sec | 40-second |
| 15-min Treadmill | – | – |
| Back Squats | 4 sets x 10-20 reps | 3-minute |
| Incline Bench Press | 4 sets x 10-20 reps | 3-minute |
| One-arm Dumbbell Row | 3 sets x 10-12 reps | 2-minute |
| 5-min Bicycling | – | – |
Tuesday – HIIT and Compound Exercises
| Workout | Activity/Time | Interval |
|---|---|---|
| High Knees | 30-sec | 30-second |
| Jumping Jack | 30-sec | 30-second |
| Squat Jump | 30-sec | 30-second |
| 10-min Treadmill Run | – | 3-minute |
| Deadlift | 4 sets x 6-12 reps | 3-minute |
| Overhead Press | 4 sets x 10-15 reps | 2-minute |
| Leg Press | 4 sets x 15-20 reps | 2-minute |
| 10-min Core Workout | – | – |
Wednesday – LIIS and Compound Lifts
| Workout | Activity/Time | Interval |
|---|---|---|
| Burpees | 3 sets x 10 reps | 1-minute |
| Mountain Climbing | 2 sets x 30-sec | 30-second |
| Reverse Crunches | 2 sets x 15 reps | 30-second |
| Lying Leg Raises | 2 sets x 10 reps | 30-second |
| Alternate Heel Taps | 2 sets x 20 taps | 30-second |
| Side Plank | 2 sets x 20-sec/side | – |
| Bent-Over Barbell Row | 4 sets x 10-20 reps | 2-minute |
| Dumbbell Lunges | 3 sets x 10 reps/leg | 1-minute |
| Kettlebell Swings | 4 sets x 20 reps | 1-minute |
| Treadmill | 10-minute | – |
Friday – Cardio and Strength Workout
| Workout | Activity/Time | Interval |
|---|---|---|
| Bicycling | 5-minute | 1-minute |
| Elliptical Trainer | 5-minute | 1-minute |
| Burpees | 3 sets x 10 reps | 1-minute |
| Battle Rope | 3 sets x 20-sec | 2-minute |
| Seated Cable Row | 3 sets x 15 reps | 2-minute |
| DB Lateral Raise | 3 sets x 15 reps | 2-minute |
| Reverse Pec Deck Fly | 3 sets x 15 reps | 2-minute |
| Rope Triceps Pushdown | 3 sets x 15 reps | 2-minute |
| 10-min Treadmill | – | – |
Saturday – Compound Lifts and Core Workout
| Workout | Activity/Time | Interval |
|---|---|---|
| Jumping Jacks | 2 sets x 30-sec | 30-sec |
| Burpees | 3 sets x 10 reps | 1-minute |
| Treadmill | 5-minutes | 2-minute |
| Incline Bench Press | 3 sets x 15 reps | 2-minute |
| Overhead Press | 3 sets x 15 reps | 2-minute |
| Smith Machine Back Squat | 3 sets x 15 reps | 2-minute |
| Close Grip Lat Pulldown | 3 sets x 15 reps | 2-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.
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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.
Similar Workout Programs
References
- 1How Long Should You Rest Between Sets for Maximum Growth? – Bodybuilding.com
- 2Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review – National Institute of Health Database
- 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
- 4The Role of Exercise and Physical Activity in Weight Loss and Maintenance – National Institute of Health Database
- 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
Lots to learn , very helpful advice and guidance . Thanks love the workout programs