5 Day Workout Plans
Find structured 5 day workout plans for muscle gain, fat loss, and gym beginners, with clear training splits and progression.
Build a personalized plan insteadHow to choose
Five-day plans are best for people who already train consistently and can manage recovery, sleep, and session time. Match the plan to your primary goal instead of adding more workouts just because you have five days available.
5 Day Workout Split for Fat Loss
A 5 day workout split built for fat loss, combining strength training and conditioning finishers with sets, reps, and a full weekly progression plan.
- 5 days/week
- full gym
- intermediate
- ~45 min/session
Compare available plans
Compare the split, goal, and time commitment to find a five-day plan you can maintain.
| Plan | Schedule | Equipment | Level | Best for |
|---|---|---|---|---|
| 5 Day Bro Split Workout Routine for Muscle Gain | 5 days ~60 min | full gym | advanced | muscle gain |
| 5 Day Hypertrophy Workout Plan | 5 days ~60 min | full gym | advanced | muscle gain |
| 5 Day Gym Workout Schedule for Beginners to Intermediates | 5 days ~50 min | full gym | beginner | general fitness |
| 5 Day Workout Split for Fat Loss | 5 days ~45 min | full gym | intermediate | fat loss |
Weekly volume and time cost
Weekly working sets and total weekly training time, calculated directly from each published plan's exercise prescriptions below.
| Plan | Weekly working sets | Weekly time cost |
|---|---|---|
| 5 Day Bro Split Workout Routine for Muscle Gain | 69 sets | ~5 hours |
| 5 Day Hypertrophy Workout Plan | 60 sets | ~5 hours |
| 5 Day Gym Workout Schedule for Beginners to Intermediates | 45 sets | ~4.2 hours |
| 5 Day Workout Split for Fat Loss | 68 sets | ~3.8 hours |
Session focus breakdown
- Legs: 6 of 20 sessions across these plans
- Upper body: 5 of 20 sessions across these plans
- Push: 3 of 20 sessions across these plans
- Accessory: 3 of 20 sessions across these plans
- Pull: 2 of 20 sessions across these plans
- Full body: 1 of 20 sessions across these plans
Related guides
Alternative options
- 5 DAYS · full gym
5 Day Bro Split Workout Routine for Muscle Gain
A 5 day bro split workout routine for muscle gain, one muscle group per day with sets, reps, and a full progression guide for advanced lifters.
- 5 DAYS · full gym
5 Day Hypertrophy Workout Plan
A five-day gym hypertrophy plan with upper/lower structure, a rotating specialization day, volume caps, progression guidance, and substitutions.
- 5 DAYS · full gym
5 Day Gym Workout Schedule for Beginners to Intermediates
A 5 day gym workout schedule for beginners moving toward intermediate training, with sets, reps, and a progression guide for a full gym setup.
Frequently asked questions
- Who is a 5-day workout plan best suited for?
- A 5-day plan is best suited for intermediate and advanced lifters who have solid recovery habits, adequate sleep, and consistent nutrition, and who want to distribute higher weekly set volume without excessively long individual sessions.
- What split structures work best for 5 days of training?
- Popular 5-day options include Upper/Lower with a fifth specialization day, Push/Pull/Legs/Upper/Lower, or an Upper/Lower/Push/Pull/Legs hybrid. These structures balance training volume while providing adequate rest between repeated movement patterns.
- How do I avoid overtraining on a 5-day workout schedule?
- Keep per-session volume moderate (typically 15 to 20 total sets per workout) and stop most sets 1 to 2 reps shy of failure. Incorporate a scheduled deload every 6 to 8 weeks or when fatigue impairs bar speed.
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