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

If you go to the gym without a plan as to which muscle group you are going to train, you are doing something wrong. Sticking to a proper exercise routine is just as important as any exercises you do when training your muscles.

Different people have different training programs. Some people prefer to exercise three days a week. Others don't want to take breaks and train more like seven days a week.

The different training areas have clear advantages and disadvantages. But in general, a 5-day workout plan may be the most effective for most fitness enthusiasts. That's because it allowsphysicistParticipate in multiple training sessions while allowing adequate time for recovery.

With a training split like this, you can train a specific muscle group at least twice a week, which is the recommended standard for maximum muscle growth. The science behind this conclusion is pretty simple.

When you're done lifting, there's a window of about 48 hours in which to build muscle in the activated region. After this time, the muscle building process is over. So if you want to stimulate further growth, you need to retrain that muscle group.

Therefore, training frequency is directly proportional to muscle growth. The more you put your body in a muscle building state, the sooner you will see visible results.

But even then, you can't dive into a 5-day fitness routine without planning ahead. Overexerting a muscle can result in irreversible injury or muscle strain. Luckily we have the right 5 day training program to promote hypertrophy, strength and injury free workouts.

5 Day Workout Routine (with PDF) | dr training (1)

what will i learn

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5 days training principles

Frequency and good nutrition are the keys to effective muscle building through exercise. With the 5-day training routines, you can find the perfect balance between training frequency and intensity to achieve the best results.

Typically, a 5-day core training plan would focus on a frequency of once a week. Basically, this means that you train one body part for each day of the week. Not only is this fitness training inefficient, but it can also encourage negative overlap during exercise, especially in compound movements.

To counteract this, we opt for the most effective training split: a combination of a push-pull leg split and an upper-lower split. Dichotomizing these training splits can create a healthy training routine that focuses on each part of the body and gives muscle groups plenty of time to recover.

For example, push and pull exercises require completely different muscle groups, avoiding overlap altogether.

The 5-day split therefore avoids counter-productive workouts like a "shoulder day" or "arm day" and focuses more on achieving a maximum training frequency where each muscle group is balanced at least twice a week.

Additionally, incorporating high-intensity (as many reps as possible) AMRAP sets into the training routine encourages ithigh volumeexercise and cardiovascular health. We've also added drop sets to various exercises in this routine. It allows bodybuilders to reach muscle failure, decrease loads, and do more reps.

Both muscle building strategies are great for gains. When you reach muscle fatigue, all of the muscle fibers grow, resulting in greater hypertrophy. With the effective high-frequency model, you don't need to lift very heavy weights to achieve growth and strength.

5 days training program

Now you know the scientific principles behind 5-day fitness splits. But the benefits are only applicable if you have the right routine. You need to create the perfect combination of movements and exercises to trigger maximum muscle growth.

Mixing up your training schedule can lead to inefficient workouts and even muscle strains. Luckily, we've developed an effective 5-day-a-week workout plan to help you on your fitness journey.

Without further ado, let's jump right into our healthy 5-day gym workout plan:

  1. Day 1 - Legs
  2. Day 2 – Press
  3. Day 3 - Pull
  4. Day 4 - stage
  5. Tag 5 - Small
  6. Day 6 - Rest
  7. Day 7 - Rest

And that's it: This is our maximum 5 days a week training programHypertrophy, gains and strength.

(Video) Ultimate 5 Day Dumbbell Workout Plan [FREE PDF]

When following this routine, it's also important to remember that this is not an easy 5 day weight lifting routine. Instead, it also involves bodyweight movements like crunches to build your core muscles for superior posture and better stability.

We must not neglect any muscle group. And that's one of the core principles we followed in our 5-day gym workout program.

Most people who stick to simple schedules of one muscle group per week are working too hard for minimal results. Also, the Brother splits we commonly see in 5-day training routines are outdated and prevent bodybuilders from exploiting the connection between frequency and hypertrophy.

There's a limit to the amount of stimulation your muscles can respond to, and exceeding that limit results in ineffective reps and sometimes muscle catabolism from overstimulation.

To avoid such problems, it is convenient to perform effective muscle group partitions. With an effective PPL-UL hybrid training plan, you can achieve your goals through shorter workouts, longer recovery times, and even lifting lighter weights.

5 day training routine

Now that you know the general outline of yoursexercise routine, we can move on to the next part: a detailed exercise plan for your workouts.

Before you get too excited and hit the gym right after memorizing this program, it's important to remember that mental toughness is also a primary requirement for successful workouts. Especially when you're doing AMRAP and doing drop sets, you have to be willing to handle the intensity.

The aim is to initially avoid overexerting the muscles. Play around with the weights, but don't overdo it on the first try. In this gym workout routine, the key is to achieve maximum hypertrophy by increasing training frequency and lifting moderate weights.

Now you can proceed with this carefully designed training plan to maximize your gains:

5 Day Workout Routine (with PDF) | dr training (2)

Day 1: Legs

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  1. Squats: 3 sets of 10 reps
  2. Lunges - 3 sets of 10 reps
  3. Leg Extensions: 3 sets of 10 reps
  4. Lying Leg Curl: 3 sets of 10 reps
  5. Calf raises - 3 sets AMRAP
  6. Declined Crunches: 3 sets of AMRAP
  7. Lying leg raises - 3 sets of AMRAP

Day 2: Press

  1. Push-ups: 3 sets of 20 reps
  2. Bench Press: 3 sets of 10 reps
  3. Overhead Press: 3 sets of 10 reps
  4. Incline bench press: 3 sets of 10 reps
  5. Front/Side Raise: 3 sets of 10 reps
  6. Cable Triceps Pushdowns: 3 sets of 10 reps + 1 drop set
  7. Skull Crushers: 3 sets of 10 reps

Day 3: drag

  1. Pull Ups - 3 sets of 10-15 reps
  2. Deadlift: 3 sets of 6-8 reps
  3. Seated Cable Rows: 3 sets of 10 reps
  4. Dumbbell curls: 3 sets of 10 reps
  5. Preacher Curl: 3 sets of 10 reps
  6. Dumbbell Shrugs: 3 sets of 10 reps
  7. Reverse Curl: 3 sets of 10 reps

Day 4: Low

  1. Squats: 3 sets of 10 reps
  2. Leg Extensions: 3 sets of 10 reps
  3. Lying Leg Curl: 3 sets of 10 reps
  4. Leg Press: 3 sets of 10 reps
  5. Calf raises - 3 sets AMRAP
  6. Lying leg raises - 3 sets of AMRAP
  7. Russian twist - 3 sentences AMRAP

Tag 5: Small

  1. Parallel Bar Dips: 3 sets of 10-15 reps
  2. Flat Dumbbell Press: 3 sets of 10-15 reps
  3. Seated Dumbbell Shoulder Press: 3 sets of 10-15 reps
  4. Dumbbell Laterals: 3 sets of 10-15 reps
  5. Cable Rows: 3 sets of 10-15 reps
  6. Dumbbell Rows: 3 sets of 10-15 reps
  7. Cable triceps extension behind head: 3 sets of 10 reps + 1 drop set
  8. Cable Curls: 3 sets of 10 reps + 1 set of drops

Day 6 and Day 7: Rest

And this is; You have successfully completed the weekly schedule! Going through this 5 day workout routine is not going to be an easy task. The exercises will be intense. Even if you don't reach your potential, you will still fail multiple times because the routine is designed to take advantage of exercise frequencies.

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It is also important to remember that you will not see visible results in a week. Instead, you must strictly follow this plan for many months to see changes in your hypertrophy and strength ability.

Also, for sustained progression, you sometimes have to play around with weights and reps. So don't make the schedule too monotonous. You can take your rest days between two consecutive workouts to avoid overload or complacency.

Ultimately, successful training is about staying self-motivated.

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5 days training plan PDF

Are you looking forward to training with our 5-day training plan, but can't remember all the exercises? Do not worry; we got you covered.

You don't have to look at your phone after every game to see what's coming next. Instead, you can download our printable 5-day training plan as a PDF and keep the program in printed form.

Otherwise, you can just keep the printable PDF on your phone.

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scientists and researchershave already confirmed that training muscle groups at least twice a week is more effective in achieving greater muscle hypertrophy. In such a case, 5-day training routines are best for achieving significant muscle gains while allowing adequate time for recovery.

Incorporating a combination of push-pull legs and upper-lower split into your schedule could be the last ingredient in an effective training plan.


What is the best workout routine for 5 days? ›

Best 5 Day Workout Schedule:
  • Day 1: Chest + (Light) Triceps.
  • Day 2: Back + (Light) Biceps.
  • Day 3: Core + Forearms + Calves + Cardio.
  • Day 4: Shoulders + (Heavy) Triceps.
  • Day 5: Legs + (Heavy) Biceps.
  • Day 6: Rest (Light core workout as an option)

What is a good 5 day a week workout routine? ›

Here's our ultimate 5-day workout split routine!
  • Monday: Chest and triceps.
  • Tuesday: Back and biceps.
  • Wednesday: Rest day.
  • Thursday: Shoulders and triceps.
  • Friday: Legs and biceps.
  • Saturday: Rest day.
  • Sunday: Core and cardio.
  • Complete 3 sets of each exercise.
Sep 30, 2020

What is the the 5x5 workout program? ›

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 5x5 workout program 5 days a week? ›

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.

What is a good weekly workout schedule? ›

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.

What is the best workout routine in a week? ›

7-Day Gym Workout Plan
  • Monday: Upper-body strength training (45 to 60 minutes) ...
  • Tuesday: Lower-body strength training (30 to 60 minutes) ...
  • Wednesday: Low-impact activity (30 to 60)
  • Thursday: HIIT (20 minutes)
  • Friday: Total-body strength training (30 to 60 minutes) ...
  • Saturday: Steady-state cardio.
  • Sunday: Rest.
Jun 3, 2019

How many workouts should I do 5 days a week? ›

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.

How should I split my workouts 5 days? ›

  1. Monday: Back/Biceps. Tuesday: Chest/Triceps. Wednesday: Legs/Shoulders. Thursday: Back/Biceps. Friday: Chest/Triceps. Saturday: Off. ...
  2. Monday: Arms/Abs. Tuesday: Legs. Wednesday: Off. Thursday: Chest/Triceps. Friday: Back/Calves. ...
  3. Monday: Biceps/Triceps/Calves. Tuesday: Legs. Wednesday: Off. Thursday: Chest/Triceps. Friday: Back/Calves.

Is training 5 days a week enough? ›

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.

What is the best 5x5 method? ›

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 I do 5x5 training? ›

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.

What is the best 5 day split for muscle building? ›

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.

Can I do 5x5 twice a week? ›

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.

How long does it take to see results from lifting 5 days a week? ›

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

What is a realistic workout schedule? ›

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.

How do I create a workout schedule? ›

As you design your fitness program, keep these points in mind:
  1. Consider your fitness goals. ...
  2. Create a balanced routine. ...
  3. Start low and progress slowly. ...
  4. Build activity into your daily routine. ...
  5. Plan to include different activities. ...
  6. Try high-interval intensity training. ...
  7. Allow time for recovery. ...
  8. Put it on paper.

What is the healthiest workout schedule? ›

The 7-Day Workout Schedule
  • Monday: Cardio.
  • Tuesday: Lower body.
  • Wednesday: Upper body and core.
  • Thursday: Active rest and recovery.
  • Friday: Lower body with a focus on glutes.
  • Saturday: Upper body.
  • Sunday: Rest and recovery.
Feb 7, 2022

What is the healthiest exercise routine? ›


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.

What is the most effective workout routine? ›

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.

Will I see results if I workout 5 days a week? ›

“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.

Is a 5 day workout routine good? ›

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.

What muscle groups should I train together? ›

Major Muscle Groups to Workout Together
  • Chest and Back.
  • Quads and Hamstrings.
  • Biceps, Triceps, and Shoulders.
  • Glutes and Abdominals.

What is the most efficient training split? ›

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.

What does a 5 day split look like? ›

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.

Is training a muscle every 5 days enough? ›

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.

Is strength training 5 days a week too much? ›

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.

Is training 5 days in a row too much? ›

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.

What is the fastest 5x5 solve? ›

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.

Is 5x5 good for weight loss? ›

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.

How long does it take to see results from 5x5? ›

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.

What is the 531 method? ›

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.

What is the best number of reps for muscle growth? ›

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.

Will 5x5 get you ripped? ›

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.

What is the 5x5 3 day split? ›

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.

Is 5 sets of 10 reps good? ›

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.

Which split is best for fat loss and muscle gain? ›

5 of the Best Workout Splits
  • Monday: Upper Body (Push Focus)
  • Tuesday: Lower Body (Squat Focus)
  • Wednesday: Off /Active Recovery.
  • Thursday: Upper Body (Pull Focus)
  • Friday: Lower Body (Hamstring and Glute Focus)
  • Saturday/Sunday: Off.

What order should I workout my body parts? ›

Working out different body parts on different days gives your muscles more rest between workouts and helps you prevent overtraining.
Example for advanced lifters
  1. Day 1: chest, shoulders, triceps, forearms.
  2. Day 2: calves, hamstrings, quadriceps, glutes.
  3. Day 3: biceps, back, abdominals, traps, lats.

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.

Can you train biceps 5 times a week? ›

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.

Why does 5x5 work so well? ›

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!

How long does it take to transform your body from fat to fit? ›

“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.

Why am I not losing weight after 3 weeks of working out? ›

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 it OK to workout 5 days a week? ›

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.

Can you see workout results in 5 days? ›

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.

Is it better to workout at morning or night? ›

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.

How long does it take to see results from working out 5 days a week? ›

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.

What time of day is best to workout? ›

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.

What 3 exercises should I do everyday? ›

Increase muscle definition and bone density while preserving joint health with the following three exercises that should be part of your everyday fitness routine.
  1. Hip bridges. 25 repetitions.
  2. Chair squats. 25 repetitions.
  3. Bird dogs. 10 repetitions.
Sep 20, 2017

How do I make a 5 day workout plan? ›

An overview of the 5-day split workouts looks like this:
  1. Day 1: Upper Body – Strength.
  2. Day 2: Lower Body – Strength.
  3. Day 3: Chest, Shoulders, and Triceps – Hypertrophy.
  4. Day 4: Back and Biceps – Hypertrophy.
  5. Day 5: Legs and Calves – Hypertrophy.
Nov 27, 2022

What is the number 1 best exercise? ›

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.

How do I create an exercise plan? ›

As you design your fitness program, keep these points in mind:
  1. Consider your fitness goals. ...
  2. Create a balanced routine. ...
  3. Start low and progress slowly. ...
  4. Build activity into your daily routine. ...
  5. Plan to include different activities. ...
  6. Try high-interval intensity training. ...
  7. Allow time for recovery. ...
  8. Put it on paper.


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3. Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity | Huberman Lab Guest Series
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4. The Best Time To Exercise – Dr.Berg
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6. Exercise is Actually Doing THIS To Your Body | Dr. Roger Seheult


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