The Best 5 Day Workout Plan
One of the most popular workout regimes among people who are serious about training is a five day workout program, sometimes called a five day split. This type of workout plan is an excellent choice for adding muscle to your frame. It involves working a different muscle group every day, and comes together as the best 5 day workout plan.
What Does the Best 5 Day Workout Plan Look Like?
There are many possibilities for what a five-day workout plan could entail. Usually, it is picking one muscle per day and doing 6 to 8 workouts for that particular muscle.
One of the reasons this type of workout is popular is because it allows you more time to recover between working each muscle group than a full body work out plan would.
It also tends to lead to more efficient workouts. When you’re doing a full body workout, the muscles you work on at the beginning of your workout get a more effective workout than those you leave for the end of your workout.
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This is due to fatigue. By the time you reach the end of your workout, your body will inevitably be tired. You are probably ready to just get it over with.
When doing a five-day split focusing on one muscle group at a time, you can give each individual muscle group your full attention. This also means you can train at a higher intensity, since each muscle is only worked once per week.
A higher intensity level is one of the reasons the five-day split is popular amongst body builders. Being able to work with heavier weights at a more intense level leads to quicker muscle gain. You can start to notice the results you are looking for.
A Five-Day Split
Every workout should aim to leave at least 60 seconds between exercises and 20 seconds between sets.
Day 1: Legs/Abs
Warm up: 10 minutes of running followed by light stretching
- 1Barbell Squat: 5 reps, 3 sets
- 2Hamstring Curl: 12 reps, 3 sets
- 3Goblet Squats: 15 reps, 2 sets
- 4Leg Presses: 12 reps, 4 sets
- 5Weighted Calf Raises: 20 reps each leg, 2 sets
- 6Kettlebell Deadlifts: 10 reps, 3 sets
- 1Sit Ups: 15 reps, 2 sets
- 2Lying Leg Lifts: 10 reps, 2 sets
- 3Bicycle Crunches: 30 reps, 2 sets
- 4V-Ups: 5 reps, 3 sets
Day 2: Chest
Warm up: 5 minutes on the rowing machine
- 1Flat Bench Barbell Press: 8 reps, 4 sets
- 2Kettlebell Chest Fly: 6 reps each arm, 2 sets
- 3Dumbbell Chest Press: 10 reps, 3 sets
- 4Push-Ups: 20 reps, 3 sets
- 5Cable Crossovers: 20 reps, 3 sets
- 6Pec-Deck Machine: 12 reps, 3 sets
- 7Low-Incline Barbell Press: 5 reps, 3 sets
- 8Machine Chest Press: 12 reps, 3 sets
Day 3: Rest
Day 4: Back/Abs
Warm up: 5 minutes of stair machine
- 1Pull Ups (or Assisted Pull Ups): 8 reps, 3 sets
- 2Bent Over Rows with Barbell: 12 reps, 3 sets
- 3Straight Arm Cable Pulldown: 12 reps, 3 sets
- 4Seated Cable Row: 12 reps, 3 sets
- 5Single Arm Dumbbell Row: 15 reps each side, 2 reps
- 1Side Plank: 30 each side
- 2Reverse Crunches: 20 reps, 2 sets
- 3Flutter Kicks: 45 seconds
- 4Sprinter Crunches: 8 reps each side, 2 sets
Day 5: Shoulder/Abs
Warm up: 5 minutes rowing machine
- 1Upright Barbell Row: 10 reps, 3 sets
- 2Dumbbell Shoulder Press: 12 reps
- 3Dumbbell Lateral Raise: 8 reps each side, 2 sets
- 4Dumbbell Shrugs: 15 reps, 3 sets
- 5Single Arm Lateral Cable Raise: 8 reps each side, 3 sets
- 6Dumbbell Arnold Press: 10 reps, 3 sets
- 1Crunches: 30 reps, 2 sets
- 2Lying Leg Raises: 10 reps, 2 sets
- 3Weighted Russian Twists: 40 reps, 2 sets
- 4Heel Touches: 30 reps, 2 sets
Day 6: Rest
Day 7: Arms
- 1Standing Hammer Curls: 10 reps, 4 sets
- 2Tricep Extensions: 20 reps, 2 sets
- 3Skull Crushers: 12 reps, 3 sets
- 4Preacher Curls: 3 reps, 5 sets
- 5Tricep Dips: 12 reps, 2 sets
- 6Barbell Curls: 12 reps, 3 sets
- 7Close Grip Bench Press: 10 reps, 3 sets
- 8Alternating Dumbbell Curl: 8 rep each arm, 3 sets
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It is important to keep in mind you should be giving yourself rest days and not doing five straight days. Your body needs the time to recover after an intense workout. Recovery time allows you to maintain the same levels of intensity and not risk injury. This workout will be most effective if you do each workout at the highest weight you can handle without putting yourself at risk for hurting yourself.
The above routine is a sample for what a five-day workout plan could look like. There are many potential options and you can design a program that suits you.
You will best be served if you put the shoulder and arm days at a distance from the chest days. This is because your joints will need time to recover between those days.
You should also aim to switch up the exercises in your five-day split every three weeks. If your goal is to gain muscle, you want to switch things around so your body doesn’t plateau. If you're working out from home, you can try using an adjustable dumbbell so you can have all the weights you need in one piece of equipment.
Additionally, you may also choose to add cardio into your routine twice a week. This can be helpful if you feel you want to burn some excess calories for fat loss. If you have trouble gaining weight, cardio won’t be as helpful.
The five-day split is not the only way to arrange your workout routine. If training five days a week is too much for you, there is also the option of the three-day split. However, a five day split is typically the most effective if muscle gain is your top priority.
While those who want to bulk up are most likely to choose the five-day split, it can also be effective for those whose goal is fat loss. It is particularly effective when combined with cardio twice a week.
The best five day workout is the one you find that works for you. There is no exact formula for each person. You may prefer to pair up two muscle groups per day or give your abs their own day entirely. You can include as much variation as you want to find your best 5 day workout plan.
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