5 Day Workout Routine (with PDF) | dr training (2023)

FAQs

What is the best workout routine for 5 days? ›

As the name implies, a 5×5 workout usually involves 5 sets of 5 repetitions. The goal is to build strength in compound movements by adding weight every time you do the workout. You'll only do these workouts 3 times a week, as the rest days in between workouts are crucial to encouraging muscle growth.

What is the 5×5 Workout Program? The 5×5 workout program is perhaps the simplest and most straightforward approach to building muscle and strength. With the classic version of this program, you get to perform five barbell movements: the squat, deadlift, bench press, overhead press, and bent-over row.

If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of rest. If you want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.

Do 3-4 exercises per workout per day. Rather than focusing on how many exercises per muscle group, focus on training movement patterns instead. There are only 6 major movement patterns you need to train.

In general, fitness experts don't recommend surpassing five training sessions a week for the average exerciser. Five days per week is plenty to help even advanced workout enthusiasts reach their goals and maintain their fitness.

The Redux method is by far the most popular way to solve a 5x5.

Is 5x5 enough to build muscle? ›

The 5x5 workout is an effective bodybuilding program that can be done seasonally. The barbell back squat, barbell bench press, overhead barbell press, the deadlift, and barbell row put together is enough to push your muscle growth up to the next level.

How Long Should You Do a 5x5 Program? Stick with 5x5 training for at least four weeks. If you hit all your reps, you should hopefully be setting new rep maxes and seeing a significant increase in both strength and muscle. If you're still making gains, stick with it for another four weeks.

The Workouts

Day 2: Lower Body – Strength. Day 3: Chest, Shoulders, and Triceps – Hypertrophy. Day 4: Back and Biceps – Hypertrophy. Day 5: Legs and Calves – Hypertrophy.

So long as you push yourself hard and never miss workouts, you can gain strength somewhat linearly for a long time. The best part is, you can reap the benefits of 5×5 training with two weekly workouts instead of three.

You should be able to notice visible changes after about two weeks of training 5 days a week.

To begin, plan to workout five days per week and rest two days. For most people, this is more than adequate for getting good results. Keep in mind that every workout day will not be a day of intense training or insane mileage: some days will involve hard training, others will involve only recovery or accessory work.

Swimming

You might call swimming the best workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly.

I suggest two days of cardio, two days of strength and one day of HIIT." For your cardio you could do the elliptical, cycling, treadmill, an outdoor run or even a rowing machine. For strength training, you can use weights, your own bodyweight or other equipment like kettlebells.

What is the Big 4 workout program? ›

The GCPT Big 4 Strength Program is a 4-week training program emphasizing 4 main lifts - the Trapbar Deadlift, Barbell Romanian Deadlift, Weighted Push-Up and Weighted Pull-Up.

“We're all individual in our make-up, thus the rate at which we see changes to our body will be different in each person.” That being said, Hughes explained that if you stick to your workout regime and you're training between three and five times a week, you can expect to see results within a month or two.

A 5 day split is arguably the best workout split for building muscle because it allows you to maximize training volume and emphasis on each muscle group while still giving you just enough rest days each week.

The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.

A 5 day split divides your workout sessions into several muscle groups such as back, chest, legs, shoulders, and arms. For your back, some popular exercises are deadlifts, lateral pull-downs, bent over rows, and dumbbell rows. For your chest and abs, you're more likely to focus on bench presses, crunches, and pushups.

Generally speaking, the more frequently you can train a muscle while still getting stronger and without exceeding your recovery capacity, the more progress you'll make. For the average, drug-free lifter I've found the sweet spot in training frequency to be between 2 to 3 times a week, or every 3 to 4 days.

Anywhere from three to five days is a good number (as long as you are resting enough in between sessions—more on that later). I typically do two upper-body days and three lower-body days per week.

In fact, you can train the same muscle groups—and train them hard—three, five, or up to seven days a week if you want to. And doing so can bring the best muscle and strength gains of your life.

The fastest time to solve a 5x5x5 rotating puzzle cube is 33.02 seconds, achieved by Max Park (USA) at the Florida Big & Blind & Time 2022 event held in Orlando, Florida, USA, on 13 March 2022.

Is 5x5 good for beginners? ›

StrongLifts 5x5 is a great beginner's program, but may not be a great choice for intermediate and advanced lifters. Simplicity and practice pays off for the less-experienced individual, but lifters already aged with iron need a bit more programming complexity to make continued gains in size and strength.

Strength training turns your muscles into fat-burning engines. This applies particularly to performing 5x5s: five sets of five reps of the squat, bench press, deadlift and overhead press. Focus on technique before you add more weight to a movement, because there's no point in being strong and lean if you can't move.

Even the most inexperienced lifter will hit a 225-pound back squat for five reps within 12 weeks; within a year, a lot of people eventually hit a 300-pound back squat, a 400-pound deadlift, and a 225-pound bench press.

5/3/1 works on a 3-week cycle. Each week, you lift a heavier weight for fewer reps in your main lifts. So in week 1, you use sets of 5 reps, in week 2 you lift sets of 3 reps, and in week 3 you use 5's and 3's to build towards a heavy single. All of which combined give the programme its name - 5/3/1.

Reps for muscle growth

In order to get bigger and stronger, you must ensure your muscles work harder than they are used to. Generally, between 6-12 reps for 3-6 sets will help to build overall muscle size.

Not on its own. Its a decent beginner program to build muscle and strength, but if your goal is to be “ripped” you need to learn how to prioritize your nutrition, as getting to a low body fat percentage requires strategic nutrition and being in a calorie deficit.

The original 5×5 splits your training routine into three days — a heavy day on Monday, light day on Wednesday, and medium day on Friday. You'll focus on the squat, various presses, and the power clean (or barbell row) with negligible additional exercises beyond the core lifts.

A bigger muscle is a stronger one, so any rep range that helps us build muscle will also help us gain strength. However, if you define strength by how much you can lift for a single repetition, then sets of 5–10 reps are best for building muscle in a way that will improve your 1-rep max.

Is it better to lift heavy with less reps? ›

So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn't mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.

The question of how many times a person should train their biceps each week is frequently debated, especially when the goal is to gain maximum size and strength. The truth is that there is no one-size-fits-all solution. You can train your biceps from two to six times a week depending on your goals and requirements.

The most compelling reason the 5x5 program works so well is that it minimizes time and volume. This means that you're doing less actual work, and thus your muscles have to recover less in between lifts. Less recovery = more gains!

“At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.

You've Gained Muscle Mass

If you're exercising regularly and doing a mix of cardio and strength training, it's very likely your body composition (ratio of muscle to fat) is changing for the better. If you're gaining muscle while losing fat, the scale may not show any weight change.

Is Working Out Five Days a Week Too Much? Not at all! Working out five days a week is typically ideal for health and fitness. Just be sure to keep your workouts varied so that you use different muscles and apply different stresses to your body.

While seeing results from working out heavily depends on the person and their current level of fitness, "My [clients] generally see initial changes within four to six weeks, and actual results within eight to 12 weeks," Wilson explains.

Morning exercise also seems to boost deep sleep more than evening exercise, according to some research. Plus, sleep helps facilitate muscle growth, so you might even see more strength gains if your circadian rhythm and sleep cycle improve.

You're putting your whole heart and soul into the fitness regimen, going to the gym five days each week. You should be able to notice visible changes after about two weeks of training 5 days a week.

Between 2 p.m. and 6 p.m., your body temperature is at its highest. This may mean you'll be exercising during the window of time your body is most ready, potentially making it the most effective time of day to work out.

Is working out 30 minutes a day 5 days a week enough? ›

For aerobic exercise, the guidelines recommend at least 150 minutes of moderate physical activity spread over the week – for example, 30 minutes per day on 5 days of the week. The advice on muscle-strengthening exercise is that it should be performed at least twice each week.

1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.