5 Day Gym Workout Schedule with PDF

If you work out 5 days a week and trying to build muscles or lose weight, then you need a well-designed 5-day gym workout plan that can help you achieve your fitness goal. That’s why I’ve created the 5-day gym workout schedule for weight loss and muscle gain with PDF. You can select one of them as per your choice.

5 Day Gym Workout Schedule Summary

Types of 5 Day Gym Workout Plan

  1. 5 Day Gym Workout Schedule for Bodybuilding with PDF
  2. 5 Day Gym Workout Schedule for Weight Loss and Toning with PDF

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 rest 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 rest and if you’re an intermediate, the optimal rest would be 3 minutes.

For Weight Loss

If you’re trying to lose weight, then you’ll try to burn as many calories as possible in a short amount of time. So there’s no optimal rest interval for weight loss. You can do each exercise as fast as you can with little to no rest between sets.

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

The One Session Duration

75 to 90 minutes If your goal is muscle growth and 45 to 60 minutes if you want to lose weight

Exercises

Whether your goal is muscle growth or weight loss, you can do 6 to 8 exercises every day. You’ll see what exercises you can do to build muscle and weight loss later in this article.

Note: You can increase, decrease or change exercises as per your choice, goal, and fitness level.

You can also select exercises from the free weight workout list.

You may also like: The 25 Best Upper Body Workout For Strength And Mass

5 Day Gym Workout Schedule for Muscle Gain with PDF

5 Day Gym Workout Schedule for Bodybuilding
Deadlift

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:

Combining Exercises

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. Bench press, deadlift, standing overhead press, IYT raises, clean and press, pull up, dumbbell squat swing, DB push up to renegade row, and barbell jammers are some of the examples of compound workouts. And the compound exercises should be your first priority and you must be doing them every workout day.

Related: List Of Compound Exercises

  • Isolation Workout

The isolation exercises help you build specific muscles at a time. And these should be your second priority. Dumbbell bicep curls, triceps pushdown, wrist curl, DB front raises are some of the examples of Isolation workouts.

  • Bodyweight Workout

The bodyweight exercises can be both compound workouts and isolation workouts, depending on the type of exercise. Pushup, pull-up, squats, lunges, plank, jumping jack, burpees are some of the examples of bodyweight exercises.

Also read: Full Bodyweight Workout For Beginners At Home

Lifting Weights

If you want to build muscles, you need to lift as heavyweights as possible over a long period of time.

Sticking to the same weights and doing a high-rep set can’t help you grow your muscles unless you gradually increase the weight, frequency, or number of repetitions in your strength training.

Rest

If you won’t allow your muscles to repair and heal after the workout session, they can’t grow. Or if you give enough rest, then also your muscles won’t build.

The optimal recovery time for increasing strength and building muscles is 48 hours. For example, if you work out on 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. 

Nutrition

Diet plays an essential role in repairing and healing muscle and increasing muscle growth. If you want to build muscle, you must include protein (key nutrients in muscle growth), carbs, and fat in your diet.

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 on 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 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 amount, 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.

You can also take a Nutrigo lab supplement for increasing strength and gain. Read pros and cons before buying them.

Related: Highest Protein Foods for Weight Gain

Okay, so here’s the 5 day gym workout schedule for Mass Gain for Beginners

  • Day 1: Chest and Triceps (Chest Focus)
  • Day 2: Quaddriceps, Calves and Abs (Quad focus)
  • Day-3: Back, Biceps, Wrist (Back Focus)
  • Day 4: Hamstrings, Glutes, Oblique
  • Day 5: Shoulder, Triceps, Biceps (Shoulder Focus)
  • You can take a rest day between and after this schedule.
  • Warm-up for 5 minutes before lifting weight
  • Add more variations in the next weeks of schedule

Day 1 – Chest and Tricpes

WorkoutReps
Bench Press10, 8, 6, 4
DB Incline Press10, 8, 6, 4
Incline Cable Fly10, 8, 6
Dumbbell Squeeze Press12, 10, 8
Rope Pushdown12, 10, 8
Triceps Bench Dips12, 10, 8
5 days gym workout chart

Day 2 – Qaudriceps, Calves and Abs

WorkoutReps
Barbell Back Squat15, 12, 10
Leg Press12, 10, 8
Leg Extension12, 10, 8
Calf Raise15, 12, 10
Reverse Crunches30 Seconds
Toe Touches Crunches30 Seconds
V Ups30 Seconds
Plank60 Seconds
5 day gym workout routine

Day 3 – Back, Biceps, Wrist

WorkoutReps
PullupAMRAP x 3 sets
DeadliftAMRAP x 3 sets
Front Lat Pulldown12, 10, 8, 6
Seated Cable Rowing12, 10, 8, 6
Underhand Inverted Row12, 10, 8
Barbell Bicep Curl10, 8, 6
Concentration Curl10, 8, 6
Wrist Curl12, 10, 8
5 day gym workout schedule

Day 4 – Hamstrings, Calves and Oblique

WorkoutReps
Forward Lunges12, 10, 8
Barbell Romanian Deadlift8, 6, 4
Hack Squat12, 10, 8
Hamstring Curl12, 10, 8
Hip Thrust10, 8, 6
DB Side Bend10 reps x
2 sets
Side Plank12, 10, 8
Cable Woodchop10 reps x
2 sets
5 day workout routine for beginners

Day 5 – Shoulder, Triceps, Biceps

WorkoutReps
Barbell Overhead Press10, 8, 6, 4
DB Front Raise10, 8, 6
DB Bent Arm Lateral Raise10, 8, 6
Barbell Upright Row10, 8, 6
Weight Triangle Pushup12, 10, 8
Triceps Kickback12, 10, 8
Cable Bicep Curl12, 10, 8
EZ Bar Bicep Curl12, 10, 8
5 day gym workout routine for beginners

5 Day Gym Workout Schedule for Weight Loss with PDF

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

The exercises have a positive impact on weight loss. Several studies demonstrated doing 225-400 minutes of high-intensity exercises significantly reduces weight in obese adults.

You can lose some pounds by doing high-intensity exercises. And adding resistance training can help you build muscles while losing weight and improve body composition.

Role of Exercises in Weight Loss
Source: National Institute of Health Database 3The Role of Exercise and Physical Activity in Weight Loss and Maintenance – National Institute of Health Database

However, if you want to increase the possibility of weight loss, you must combine a calorie-restricted diet with a HIIT program.

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.

You can include low-calorie foods and weight loss supplements and drinks in your calorie deficit plan for weight loss.

If you want to know more about the role of supplements check this resource as well as do your self-research.

Along with diet and exercise, you can also incorporate intermittent fasting in your lifestyle to speed up weight loss.

Related: HIIT And Intermittent Fasting

Okay, so let’s start with the routine.

5 day gym workout routine for weight loss and toning

  • Day 1: Light Cardio with Compound Lifts
  • Day 2: High Intense Cardio with Compound Exercises
  • Day-3: Core Focus Cardio with Compound Lifts
  • Day 4: High Intense Cardio with Bodyweight Comound Workout
  • Day 5: Light Cardio with Compound Lifts

Day 1 – Light Cardio with Compound Lifts

WorkoutTimeInterval
Jump Squat20 seconds40 seconds
Burpees10 reps x 2 sets60 seconds
Mountain Climbing20 seconds40 seconds
High knees20 seconds40 seconds
Treadmill RunHIIT Treadmill
Jumping Rope30 Seconds x 4 Sets60 seconds
DeadliftAMRAP x 3 sets90 seconds
Lat Pulldown12, 10, and 8 reps90 seconds
5 days gym workout plan

Day 2 – High Intense Cardio with Compound Exercises

WorkoutTimeInterval
High Knees30 seconds30 seconds
Jumping Jack30 seconds30 seconds
Jump Squat30 seconds30 seconds
Plank60 seconds30 seconds
Treadmill Run500m at 70
percent of your maximum heart rate,
500m at 90
percent of your maximum heart rate,
2 min walk
Rowing MachineHIIT Rowing
Bench Press12, 10, and 8 reps90 seconds
Overhead Press12, 10, and 8 reps90 seconds
5 days gym workout routine

Day 3 – Core Focus Cardio with Compound Lifts

WorkoutTimeInterval
Burpees10 reps x 2 sets60 seconds
Mountain Climbing30 seconds x 2 sets30 seconds
Reverse Crunches30 seconds x 2 sets30 seconds
Lying Leg Raises30 seconds x 2 sets30 seconds
Heel Touching
Side Crunches
30 seconds x 2 sets30 seconds
Side Plank30 seconds x 2 sets30 seconds
Knee to Opposite
Inside Elbow Touching
30 seconds x 2 sets30 seconds
Back Squat12, 10, and 8 reps90 seconds
Dumbbell IYT Raise10, 8, 6 reps90 seconds
5 day gym workout schedule

Day 4 – High Intense Cardio with Bodyweight Comound Workout

WorkoutTimeInterval
Box Jump30 seconds30 seconds
Battle Rope30 seconds x 2 sets30 seconds
Burpees10 reps x 2 sets60 seconds
High knees30 seconds30 seconds
Treadmill RunHIIT Treadmill
Jumping Rope30 Seconds x 4 Sets45 seconds
Dead hang15 seconds45 seconds
Man Maker10 reps x 2 sets90 seconds
5 day gym exercise schedule

Day 5 – Light Cardio with Compound Lifts

WorkoutTimeInterval
Squat Thrust20 seconds40 seconds
Lunges10 reps x 2 sets30 seconds
Reverse Crunches30 seconds30 seconds
Lying Leg Raises30 seconds30 seconds
Rowing MachineHIIT Rowing
Plank60 Seconds45 seconds
Side Plank30 Seconds
Bench Press12, 10, and 8 reps90 seconds
Overhead Press12, 10, and 8 reps90 seconds
Bent-Over Row12, 10, and 8 reps90 seconds
Lat Pulldown12, 10, and 8 reps90 seconds
5-day gym workout schedule

5 Day Gym Workout Schedule PDF

Frequently Asked Questions and Answers

Is a 5 day workout routine good?

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 that will allow your muscles enough time to recover.

Research 4Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells – Frontiers in Physiology suggested doing resistance exercises with giving trained muscles 48-72 rest help you optimize strength and muscle gains.

And those who are trying to lose weight, a five-day workout routine is ideal.

What is a good 5 day workout split?

For creating a 5-day workout split, you must train all muscles equally to get the best results. Whether you do full-body, push-pull-leg, or upper-lower split; avoid working out the same muscles two days in a row; allow at least 24 hours rest before doing your next workout of the same muscle. As it will give your body time to recover, so you can build strength and muscles efficiently.

Is 5 days a week at the gym enough?

Yes, working out five days a week in the gym is efficient and enough. Even I do work out four to five times a week. Whatever your fitness level or goal is, doing 5 day gym workout schedule will help you become stronger, larger, fitter, and leaner (depending on what program you follow).

Related:

References

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