Blog Fitness Workouts Best 5 Day Workout: Splitting Days To Get More Gains

Best 5 Day Workout: Splitting Days To Get More Gains

A growing number of people are turning to exercise in an effort to sculpt a toned body and improve their health markers. However, the number of different training practices can sometimes lead to confusion and disorientation. Which workout plan is right for you, how many times a week should you train, and how are you supposed to distribute the load? Don’t be discouraged: even if you can’t afford a personal trainer, you still have a good chance to figure things out. This article focuses on the pros and cons of a five-day split workout and suggests the best five-day workout plan to lose extra pounds and pack on muscle.

What is a split workout?

The first consideration before creating a workout plan is whether you want to perform full-body workouts or split workouts. Full-body workouts are workout plans that engage most of the muscles during a workout, thereby ensuring an even distribution of strain across the entire body. HIIT workouts and conventional weightlifting belong in this category (4). In contrast, split workouts are divided according to the areas of the body. This means that in one training session, you may focus on your shoulders, without straining other parts of the body, while on the next day, you may work on your chest, and then your legs, and so on. 

Both approaches have advantages and disadvantages. Let’s unpack some of them for you to help you choose the best five-day workout routine to build muscle.

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Full-body workouts: pros and cons

Full-body workouts have their own advantages and disadvantages over split workouts. 

Firstly, full-body workouts do not allow you to train every day or even just a few days in a row. As you are putting a lot of stress on your body, your muscles won’t have time to recover if you exercise often. 

At the same time, this is precisely the reason why full-body workouts are more often recommended for beginners. Most beginners either don’t have time or are simply not ready to devote the time to a five-day full-body workout every week.  Five-day split workouts can be overwhelming and risky for beginners. By contrast, full-body workouts allow beginners to learn the correct exercise techniques and increase overall strength (7). 

In addition, full-body workouts are perfect if your focus is primarily on weight loss and health improvement rather than bodybuilding and packing on muscle, as they are effective for shedding calories. Finally, full-body workouts are more flexible as if you skip one session, you won’t miss a whole day of training one body region.

best 5 day workout  

Split workouts: pros and cons

However, there are reasons why split workouts are popular with many coaches and bodybuilders. Firstly, this is the muscle-building workout. If you have been actively training for quite a while and want to create a specific physique, split training may be the best option for you. Also, if you have the time and enthusiasm, split workouts with their intense strain on each body region can yield amazing results. Finally, split workouts are great for injury recovery, as you can avoid straining certain muscles. Therefore, if you’re looking for the best five-day workout to get ripped, split workouts are exactly what you need.

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Best 5-Day Workout

Here’s the best five-day workout routine for you to get ripped and pack on muscle (1). 

Best 5-Day Workout Schedule:

  • Day 1: chest + (light) triceps
  • Day 2: back +  (light) biceps
  • Day 3: Rest day + optional core workout
  • Day 4: shoulders +  (heavy) triceps
  • Day 5: legs + (heavy) biceps
  • Day 6: rest (light core workout as an option)

Day 1: 

  • Flat bench press: 4 sets (8–10 reps)  
  • Incline dumbbell press: 4 sets (8–10 reps)  
  • Triceps pushdown – V-bar attachment: 3 sets (9–12 reps)
  • Decline dumbbell flyes: 3 sets (8–12 reps)
  • Skull crushers: 3 sets (9–12 reps)
  • Decline bench press: 3 Sets (8–10 reps)

Day 2

  • Seated cable rows: 2 sets (8–10 reps)
  • Front lat pulldown: 2 sets (8–10 reps)
  • Bent over barbell rows: 2 sets (8–10 reps)
  • Hammer curls: 3 sets ( 8–12 reps)
  • Deadlift: 2 sets (8–10 reps)
  • Barbell curl (EZ-bar): 3 sets (8–10 reps)
  • Straight-arm pulldown: 2 sets (8–10 reps)
  • Concentration curls: 3 sets (8–12 reps) 
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Day 3

  • Crunches : 3 sets (10–12 reps)
  • Hanging leg raise: 3 sets (10–12 reps)
  • Seated Russian twist: 12–15 reps each side
  • Bicycle crunches: 15–20 sets of maximum reps
  • Planks: 3 sets maximum hold
  • Palms-up barbell wrist curl: maximum reps for 3 sets. Start with the bar, and add 2.5 or 5 lbs after each set.
  • Seated calf raise: 3 sets (8–15 reps)
  • Palm down barbell wrist curls over bench: maximum reps for 3 sets. Start with the bar, and add 2.5 or 5 lbs after each set.
  • Smith machine calf raise: 3 sets (8–15 reps)
  • 25 mins of cardio before or after your workout

best 5 day workout  

Day 4

  • Seated dumbbell press: 4 sets (8–10 reps)
  • Military press: 4 sets (8–10 reps)
  • Dips: 4 sets (8–10 reps)
  • Side lateral raise: 4 sets (8–12 reps)
  • Standing dumbbell triceps extension: 4 sets (8–12 reps)
  • Front lateral raise: 4 sets (8–12 reps)
  • Triceps pushdown — rope attachment: 4 sets (8–12 reps)
  • Reverse flyes: 4 sets (8–12 reps)
  • Shrugs: 3 sets (8–10 reps)

Day 5

  • Squats: 4 sets (6–8 reps)
  • Wide-grip standing barbell curl: 4 sets (8–12 reps)
  • Leg press: 3 sets (8–10 reps)
  • Spider curl: 4 sets (8–10 reps)
  • Smith machine calf raise: 4 sets (8–12 reps)
  • Lying leg curls: 3 sets (8–12 reps)
  • Machine bicep curl: 3 sets (8–12 reps)
  • Leg extensions: 3 sets (8–12 reps). Skip if you have leg complications. 
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Best 5-Day Workout Tips

Progressive Overload

Progressive overload is one of the most important concepts you need to understand in order to successfully build muscle. Sometimes people do the same program for months and wonder why they no longer feel progress. The problem here is obvious – over time, your muscles get bigger and it is no longer difficult for you to do the same number of reps of the same exercises as before. As a result, your muscles won’t grow anymore. With any training program, you need to gradually increase the load – by increasing the weight and number of repetitions, shortening the rest time, or increasing the frequency of training. If you feel that you can do 8-12 reps without any difficulty, it’s better to increase resistance rather than increasing the number of reps – this will allow you to build muscle further, rather than increasing the endurance (3). 

Rest for a short time

It is important to rest between sets if you want to train most effectively. Without rest, your body will become exhausted too quickly, but taking the right rest break for your goals is paramount. It is believed that the optimal rest period between sets is 1-2 minutes for muscle growth and increased endurance, and 3-5 minutes for strength increase (9). You will likely cool down if you rest for more than 5 minutes. Remember that you also need to get enough rest between workouts – muscle growth occurs during rest, not when you work out. It is also recommended that you include sufficient rest intervals in the best five-day workout for beginners so your body is not overstrained.

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Eat enough protein

Proteins are essential for muscle growth and you won’t get big biceps and shredded pecs without meeting your individual protein requirements.. Nuts, legumes, lean meat, dairy, eggs, and seafood are among the best natural sources of protein, but you can also consider various protein powders and shakes.

5-day workout


  • What is a good 5-day workout schedule?

A good five-day workout schedule will yield the best results but won’t overburden your body. You should plan your workout according to your goals. If you are working on weight loss and strength training, you should divide your days accordingly and plan the best five-day workout for weight loss and strength training. For example, you can use three days for cardio, two days for strength training, and two days for rest. Another example of the best five-day workout split is outlined above.

  • Is it OK if I work out 5 times a week?

Working out five days a week is the optimal duration suggested by the experts. (6) However, you can change the number of days according to your goals and fitness level, but training for more than five days a week may burden your body and cause negative results.

  • How should I work out 5 days a week?

You should divide your training evenly across the five-day period, targeting a different muscle group each day. This will also allow each muscle group plenty of rest. You should start with a detailed best five-day workout split and follow it strictly. (8)

  • Is 2 hours in the gym too much?

Although gym duration is generally dependent on your fitness level and the goals you want to achieve, on average it should ideally be no less than 60 minutes and no more than 90 minutes. However, less than 60 minutes could still be effective. (2) There should also be sufficient rest intervals between each set. Prolonged workout durations may lead to over-training and may also negatively impact the results of your efforts if you’re a beginner or intermediate.

  • What is the best gym routine?

The essential elements for the best gym routine are a warm-up, an effective training session, and sufficient resting periods. During your training session, make sure you include a pair of exercises that target your upper push and pull movements and lower body, such as pushups, rows, and squats. Some core movements such as planks and sit-ups should also be included. (6)

The Bottom Line

To summarize, the best five-day workout program can be considered the best five-day workout for muscle gain with control and precision. However, this approach demands a significant time investment and may not be suitable for most beginners.  A balanced diet with an adequate protein, carbohydrate and water intake is essential for split workout success. If you have any underlying medical conditions, you should consult a physician before you start any workout.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 5-Day Workout Routine to Get Ripped Complete Guide (2020,
  2. Challenge Yourself To Grow – The Progressive Overload Principle (2020,
  3. Full-body workout vs. split workout: Only one is worth your time (2020,
  4. Pros and Cons of Split System Training Routines (2020,
  5. What Is The Optimal Time Between Sets For Muscle Growth? (2019,
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