Are you looking to take your training to the next level? A 5 day workout plan offers the perfect balance between intensity, recovery, and versatility—whether your goal is muscle gain, fat loss, or overall fitness.
With a 5 day workout routine, you can target specific muscle groups more effectively while allowing optimal rest. In this guide, we’ll walk you through everything you need to know about the 5 day workout split, including routines for every fitness level and goal.
Table of Contents
Understanding the 5-Day Workout Split
A 5 day workout split divides your weekly training into focused sessions targeting different muscle groups. This structure allows for higher volume and more precise muscle activation, leading to greater progress.
Popular 5-Day Splits
| Type of Split | Description |
|---|---|
| Push/Pull/Legs | Divides workouts into push (chest, shoulders, triceps), pull (back, biceps), and legs. Ideal for beginners and intermediates. |
| Upper/Lower Body | Alternates between upper and lower body sessions. Great for strength and muscle balance. |
| Bro Split | Trains one major muscle group per day (e.g., chest, back, arms, legs, shoulders). Popular with bodybuilders. |
| Full-Body Workouts | Whole-body training over five days. Perfect for at-home or functional training enthusiasts. |
Pros: Focused muscle recovery, optimal hypertrophy, customizable.
Cons: Time commitment, requires consistency.
General Guidelines for Your 5-Day Workout Routine
Before diving into specific routines, keep these essential components in mind:
✅ Warm-Up (5–10 Minutes)
Jumpstart your session with:
- Jump rope
- Dynamic stretches
- Light cardio
✅ Cool-Down (5–10 Minutes)
Help your muscles recover:
- Light jogging or cycling
- Static stretching
- Deep breathing
✅ Progressive Overload
Gradually increase your reps, sets, or weight over time. This drives muscle growth and performance gains.
✅ Nutrition & Hydration
Nutrition fuels your workouts. Prioritize:
- Protein for muscle repair
- Carbs for energy
- Healthy fats for recovery 🔗 [Check out our full nutrition guide here]
✅ Rest & Recovery
Don’t skip rest. Overtraining leads to plateaus and injuries. One full rest day weekly is crucial.
The Ultimate 5-Day Workout Plan (Choose the Right One for You)
Here are four highly effective 5 day workout plans tailored to different goals and fitness levels.
🏋️♂️ Plan 1: Push/Pull/Legs Split (Beginner–Intermediate)
Weekly Schedule:
- Day 1: Push (Chest, Shoulders, Triceps)
- Day 2: Pull (Back, Biceps)
- Day 3: Legs
- Day 4: Rest
- Day 5: Push
- Day 6: Pull
- Day 7: Legs
Day 1: Push Workout
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 8–10 |
| Overhead Press | 4 | 10 |
| Incline Dumbbell Press | 3 | 12 |
| Lateral Raises | 3 | 15 |
| Triceps Dips | 3 | 12 |
Modifications: Use resistance bands or light dumbbells if you’re a beginner.
🏋️♀️ Plan 2: Upper/Lower Body Split (Intermediate–Advanced)
Weekly Schedule:
- Day 1: Upper Body
- Day 2: Lower Body
- Day 3: Rest
- Day 4: Upper Body
- Day 5: Lower Body
- Day 6: Active Recovery (Yoga, Light Cardio)
- Day 7: Rest
Day 1: Upper Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups | 4 | 6–8 |
| Bench Press | 4 | 8–10 |
| Bent-Over Rows | 4 | 10 |
| Dumbbell Curls | 3 | 12 |
| Skull Crushers | 3 | 12 |
Day 2: Lower Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Back Squat | 4 | 8–10 |
| Romanian Deadlift | 4 | 10 |
| Walking Lunges | 3 | 12 |
| Leg Press | 3 | 15 |
| Calf Raises | 4 | 20 |
🧘 Plan 3: Full-Body Dumbbell Workout (Beginner–Home Friendly)
Minimal equipment? No problem. Use dumbbells or bodyweight.
Weekly Schedule:
- Day 1–5: Full-body circuit
- Day 6: Active Recovery
- Day 7: Rest
Full-Body Circuit (Repeat 3x)
- Goblet Squat – 15 reps
- Dumbbell Deadlift – 12 reps
- Push-Ups – 15 reps
- Bent-over Dumbbell Rows – 12 reps
- Overhead Press – 10 reps
- Plank – Hold for 30 seconds
Tip: Keep rest between rounds under 60 seconds for fat loss.
💪 Plan 4: Bro Split (Advanced Bodybuilding Focus)
Weekly Schedule:
- Day 1: Chest
- Day 2: Back
- Day 3: Arms
- Day 4: Legs
- Day 5: Shoulders
- Day 6 & 7: Rest
Focus on hypertrophy with isolated volume-based training.
Sample Day (Back Workout)
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 4 | 6–8 |
| Barbell Rows | 4 | 8–10 |
| Pull-Ups | 4 | 10 |
| Face Pulls | 3 | 15 |
| Hyperextensions | 3 | 15 |
Customization & Progression
Customize your 5 day workout routine by:
- Increasing weight every 1–2 weeks
- Tracking progress in a log
- Swapping exercises to prevent boredom
- Including a deload week every 6–8 weeks
Nutrition & Supplementation
Pairing your workouts with nutrition boosts results.
Macronutrients:
- Protein: 1g per pound of body weight
- Carbs: Essential for energy and recovery
- Fats: Hormonal balance and joint health
Supplements:
- Whey Protein
- Creatine Monohydrate
- Pre-Workout (if needed)
Common Mistakes to Avoid
🚫 Skipping warm-ups or cool-downs
🚫 Not adjusting for progression
🚫 Training with poor form
🚫 Undervaluing rest and recovery
🚫 Ignoring nutrition
Frequently Asked Questions (FAQ)
Q: Is a 5 day workout plan good for weight loss?
A: Yes, especially when paired with cardio and a calorie deficit.
Q: How long should I follow a 5-day workout routine?
A: At least 8–12 weeks. Then reassess and modify based on progress.
Q: Can I add cardio to this plan?
A: Absolutely. Light cardio on rest days or post-workout is ideal for heart health and fat loss.
Q: What if I can’t train 5 days a week?
A: Try a 3–4 day split, or combine days (e.g., Upper/Lower + Full Body). Adaptability is key.
Conclusion
A well-structured 5 day workout plan offers a powerful roadmap to reach your fitness goals—whether you‘re a beginner chasing fat loss or an advanced lifter aiming for muscle hypertrophy.
