The Best 5-Day Workout Routine At Home for Beginners

Working out at home has its advantages – there’s no need to go anywhere and you can work out on your own time and in privacy. However, it can be overwhelming for beginners who are new to the world of fitness and workout routines.

Should you focus more on strength training or cardio? Is it better to work out in the morning or the evening? Which exercises should you do and how many sets and reps?

In this guide, we’ll provide you with a 5-day workout routine that’s perfect for beginners who want to start their fitness journeys at home. This routine will cover all major muscle groups in a way that doesn’t put you at risk of injury and allows for adequate rest and recovery.

Is a 5-Day Split Too Much for Beginners?

Embarking on a 5-day workout split can seem daunting for beginners, but it’s a highly effective structure for targeting different muscle groups throughout the week. This approach allows individuals to focus on specific areas, ensuring balanced development and preventing muscle imbalances (1). 

However, it’s essential to consider both the benefits and potential drawbacks to determine if this routine suits your fitness level and goals.

Benefits of a 5-Day Split

1. Targeted Muscle Groups: By dedicating each day to specific muscle groups, you provide focused attention, which can lead to more significant gains and improved muscle definition.
2. Structured Routine: A 5-day split offers a clear structure that can help beginners stay organized and motivated. Knowing exactly what to work on each day can enhance consistency and discipline.
3. Balanced Development: This routine ensures all major muscle groups receive adequate attention, which promotes overall strength and fitness.

Potential Drawbacks

1. Risk of Overtraining: For beginners, jumping into a 5-day routine may increase the risk of overtraining, particularly if the workout intensity and volume are too high. Overtraining can lead to fatigue, decreased performance, and even injury (2).
2. Insufficient Recovery Time: Adequate rest is crucial for muscle repair and growth (3). A 5-day split may not allow enough recovery time, particularly if the workouts are intense and back-to-back without proper rest days.

Tips for Beginners

• Start Slow: Gradually ease into the routine. If you’re new to working out, consider starting with 3-4 days per week and progressively increase as your body adapts (4).
• Listen to Your Body: Pay attention to how your body responds to the workouts. If you experience excessive soreness, fatigue, or lack of progress, it may be time to scale back or modify your routine.
• Incorporate Rest Days: Ensure you have at least one or two rest days per week to allow your body to recover. Rest is just as important as the workouts themselves (3).
• Adjust Intensity: Focus on proper form and control rather than lifting heavy weights or pushing to exhaustion. As your strength and endurance improve, you can gradually increase the intensity (5).

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What Is a Good Workout Routine for 5 Days a Week?

The best home workout plan allows you to work out each muscle group on specific days of the week. Targeting a specific muscle group consistently can lead to overtraining. Overtraining may lead to muscle soreness or injuries (2). 

We’ve considered and applied these factors when designing this 5-day workout routine at home for weight loss and muscle gain (6), so you have nothing to worry about! All you need for this workout is some dumbbells and you’re ready to go. The workout plan is as follows:

Day 1

Target: Chest, Shoulders, and Triceps

On the first day, you’ll focus on your chest, shoulders, and triceps. To kick off this routine, you’ll need to warm up for 5 to 10 minutes using some light cardio. After that, perform the following exercises:

Push-Ups

To perform them, do the following:

• Place your hands on the floor and keep them shoulder-width apart.
• Extend your legs behind you, tighten your core, and keep your body straight and parallel to the floor.
• Slowly start lowering your body towards the ground, but rest a few inches from it. Hold in this position for a few seconds before using your hands to push back to the starting stance.
• Do three sets of this exercise, each containing 10 reps.

Tricep Extensions

Here are the steps for how to do these extensions:

• Hold a dumbbell in each hand and over your head and stand upright with your feet hip-width apart.
• Bend your arms at the elbows and engage your triceps so that the weights slowly lower toward your back.
• Extend your arms back up while focusing on squeezing your triceps and pushing the weight above your head.
• Do 3 sets, each with 10 repetitions (7).

Shoulder Press

To perform the shoulder press, follow these steps:

• Stand upright with your feet at least hip-width apart.
• Hold a dumbbell in each hand with your palms facing forward.
• Extend your arms and raise your hands and the dumbbells overhead until your arms are stretched above you.
• Slowly return to the starting position.
• Perform three sets with 10 reps.

Read more: Pilates At Home Challenge: A Detailed Guide For Building Core Strength Without Leaving Your Room

Day 2

Target: Legs

You’re also encouraged to start this day’s circuit with a warm-up session. This can last anywhere between 5 and 10 minutes. Similarly, you have the option of engaging in any dynamic stretches that you enjoy or even opting for light cardio exercises such as jogging or skipping rope. 

After you’re done with your warm-up, jump straight into performing these exercises:

Squats

Squats are also among the exercises in this 5-day workout routine at home using dumbbells. However, if you don’t have any, you can use your body weight and perform what are known as body weight or air squats. Here’s how you perform them:

• Stand upright with your feet slightly wider than hip-width distance apart.
• Hold dumbbells in your hands if you have them. If you don’t, proceed to cross your arms in front of you.
• Then start slowly squatting as if taking a seat. Keep your back straight, your toes pointing forward, and your heels firmly pressed on the ground. Hold this squatting position for several seconds.
• Slowly come back up and repeat 10 times. Perform three sets.

Step-Ups

Step-ups are a go-to leg exercise for a lot of avid gym-goers, so we had to include them in this 5-day workout routine at home, no equipment needed. To perform step-ups, do the following:

• Stand upright in front of a staircase, step, or elevated platform with your feet shoulder-width apart.
• Tighten your core and use your left foot to step onto the staircase.
• Shift your weight onto your left foot, exhale while pushing your body weight up, and place your right foot on the staircase.
• Inhale and slowly lower your left foot to the standing stance, followed by your right leg.
• Do this until you complete 10 reps on each leg and perform at least three sets.

Side Lunge Sweep

Here is how to perform such a sweep:

• Stand tall with your feet together and your hands on your hips.
• Step out laterally to one side and then lower into a lunge.
• Using the same leg that was stepped out, press into it to return to the starting position and then do the same side lunge with the other leg.
• Complete 3 sets with 15 reps on each side. If you want increased resistance to help you burn more calories, hold some dumbbells.

Day 3

Target: Back and Biceps 

After starting with some dynamic stretching  exercises, you’ll be required to complete a circuit with the following exercises:

Bicep Curls

To perform these:

• Hold a dumbbell in each hand and let them be by your sides. You can also choose to sit or stand.
• Bend at the elbow and slowly raise one arm up toward your chest.
• Slowly lower it and switch sides.
• Perform 10 reps on each arm and complete 3 sets.

Reverse Fly

You’ll need a pair of dumbbells for this. Here’s how to perform this exercise:

• Hold a dumbbell in each hand and stand with your feet hip-width apart. Bend your knees forward slightly to arch your back.
• Stretch your arms to the side while tightening your arm and shoulder muscles.
• Lower your arms and then lift them to repeat the exercise.
• Do this 10-15 times and complete three sets.

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Day 4

Target: Core

Start with a warm-up before performing the following exercises:

Plank

Here’s how to do a plank:

• Start in a push-up position with your forearms on the floor and your elbows bent.
• Tighten your abs by breathing out through your stomach, keep your back straight, and hold this position for 30 seconds or longer.
• Focus on breathing in through your chest and out through your stomach. Every breath out will allow you to tighten your abs even further.
• Complete 3 sets, each lasting for 20 or 30 seconds.

Oblique Crunch

Below are the steps for how to do an oblique crunch:

• Get on your hands and feet on the floor. Keep your hands shoulder-width apart. Let your feet be behind you and balance on the balls of your feet. You’ll be in a plank position.
• Engage your core and lift your left leg. Bend it on the right side and bring your knee toward your left elbow.
• Return your left leg to the starting position and do the same with the other leg.
• Do 10 reps on each leg and a total of three sets.

Read more: Upper Body Workout Schedule: Tips And Exercises For Fast Results

Day 5

Target: Glutes

The last day makes this plan an effective 5-day workout routine at home for women. This is because it targets the glutes, an area most women want to tone and sculpt. As with any other day, you’ll start with some warm-up exercises. Immediately after the warm-up, dive straight into the routine. It involves the following exercises:

Curtsy Lunge

This is one of the best butt exercises that can really contribute to obtaining that perky booty many people desire. To perform it, follow these steps:

• Stand with your feet hip-width apart.
• While maintaining your weight on the left foot, lift your right one and cross it behind the left one. Proceed to bend both knees as if taking a bow.
• Return to the standing position and switch legs.
• For each leg, complete 10 reps. Do three sets of the curtsy lunge.

Glute Bridge

The next best exercise for your glutes is the glute bridge. To perform it, do the following:

• Lie on a mat facing the ceiling.
• Bend your knees and firmly rest your heels on the floor.
• Keep your back straight and your arms by your sides.
• Tighten your core and exhale as you lift your butt from the floor to raise your hips. Hold at the top of the movement by clenching your glutes when you raise before lowering your butt back to the ground.
• Complete three sets with 10 repetitions in each.

Frequently Asked Questions

• Is 2 rest days in a row bad?

Taking two rest days in a row isn’t inherently bad and can be beneficial for recovery, especially if you’ve had an intense week of workouts. 

Rest days are essential for muscle repair, reducing fatigue, and preventing overtraining (3). The key is to listen to your body and ensure you’re allowing adequate time for recovery based on your workout intensity and personal fitness level.

• Is a 20-minute workout 5 days a week enough?

A 20-minute workout, five days a week, can be sufficient depending on your fitness goals and the intensity of your workouts. For general health and maintaining fitness, short, high-intensity workouts can be effective (8). 

However, for muscle building or significant weight loss, you may need to increase the duration or intensity of your workouts over time. Consistency, combined with a balanced diet, is essential for achieving your fitness objectives.

• Can I do cardio 5 days a week?

Yes, you can do cardio five days a week, as it can improve cardiovascular health, endurance, and calorie burning (9). It’s important to vary the intensity and type of cardio to prevent burnout and overuse injuries. 

Incorporating different forms, such as running, cycling, or swimming, can keep your routine interesting and target different muscle groups.

• Can I do cardio on rest days?

Doing light cardio on rest days can be beneficial, as it promotes active recovery by increasing blood flow and reducing muscle soreness. Activities such as walking, easy cycling, or yoga can keep you active without straining your muscles (10). 

However, it’s important to ensure this doesn’t interfere with your body’s need for rest and recovery, especially after intense workout sessions.

The Bottom Line

You don’t necessarily have to break your back at the gym to lose weight or gain muscle mass. You can start this 5-day workout routine at home and attain such fitness goals. Each day, you’ll target various muscle groups.

For faster and more effective results, the key is to remain consistent and incorporate other practices such as healthy nutrition, quality sleep, portion control, and a caloric deficit. Remember to seek professional help before you try this at-home workout program.