Blog Fitness Workouts Sample 5 Day Split Workout for Beginners

Sample 5 Day Split Workout for Beginners

New school bodybuilding splits often advocate hitting each muscle group twice a week, and this is a method that has proven effective for many. That said, not everyone can commit to this frequency.

Time constraints, recovery rates, personal preferences, or even specific fitness goals can all dictate a different approach.

So, a more “old school” method may be more suitable for some – the 5-day split workout.

This routine, designed for beginners, targets each major muscle group on a separate day, allowing ample rest and recovery time between sessions. It’s likely to better fit into busy schedules and provides a solid foundation for strength and muscle development.

Read on to discover a sample 5-day split workout plan that can kickstart your journey to a fitter, stronger you.

What Is a 5 Day Workout Split?

A 5-day split workout is a bodybuilding routine that divides the major muscle groups into five separate training days.

Each day focuses on one or two specific muscles, allowing for more volume and intensity to be targeted at those areas.

The premise behind this type of split is to maximize recovery time for each muscle group, while still providing enough stimulation for growth and development.

This routine typically requires a significant time commitment, with each training session lasting around an hour to an hour and a half.

If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past!

See also
The Incredible Benefits of Kettlebell Workouts

Are 5 Day Splits Effective?

Yes, a 5 day split can be effective if executed well and performed consistently.

The benefits of this type of split include:

Muscle Focus: With a 5-day split, each training day is dedicated to one or two muscle groups. This allows for a high volume and intensity of exercises targeting these specific muscles, which can lead to improved muscle hypertrophy (1).

Improved Recovery: The 5-day split ensures ample recovery time for each muscle group. This rest period is critical in allowing your muscles to repair, grow, and become stronger.

Variety: This type of workout allows for a wide range of exercises for each muscle group. Variety can prevent boredom, keep you motivated, and challenge your muscles in different ways, promoting continuous improvement.

Flexible Schedule: A 5-day workout split is typically easier to fit into a busy schedule as compared to a full-body workout. If you miss a day, you only need to reschedule one muscle group workout, not an entire full-body session.

Customization: A 5-day split can be easily tailored to individual fitness goals and preferences. For instance, if you want to focus more on your upper body, you can allocate more days to those muscle groups.

5 day workout split  

What Is The Best 5 Day Workout Routine?

Which 5 day split works best for you will depend on your fitness goals, training experience, and personal preferences.

Below are some common types of 5 day splits and who they work best for:

5 Day Workout Split: Each Muscle Twice a Week

This 5-day split is designed to target each major muscle group twice a week. It alternates between upper and lower body workouts to allow for muscle recovery, while maintaining an intense training schedule. 

See also
Benefits Of Hill Running And How To Do It Correctly

For example, you might have upper body workouts on Monday and Thursday, and lower body workouts on Tuesday and Friday, with Wednesday as an active recovery or cardio day. 

This split is often used by intermediate to advanced gym-goers who have already developed a solid strength base and are looking to push their muscle growth and endurance to the next level.

Find out how to create such a split in our blog: 5 Day Workout Plan for Men

5 Day Workout Split for Beginners

The 5-day split for beginners is structured to ease new gym-goers into a consistent workout routine. Each day targets a specific muscle group, allowing beginners to learn and master key exercises without feeling overwhelmed. It can look like: 

Monday – Chest, Tuesday – Back, Wednesday – Legs, Thursday – Shoulders, and Friday – Arms. This routine provides the perfect balance of structure and variety to keep beginners motivated and see consistent improvements.

Read more: Bubble Butt Workout 101: Achieve Your Booty Goals with These Proven Exercises

5 Day Workout Split for Weight Loss

This split is tailored towards individuals whose primary goal is weight loss. It combines strength training with cardio in a way that maximizes fat burning. 

For instance, Monday might be a focus on the lower body, followed by a short high-intensity interval training (HIIT) session, Tuesday could be an upper body workout with moderate cardio, and so on. 

See also
8 Basic Outer Thigh Exercises for a Perfectly Sculpted Physique

The incorporation of both strength training and cardio ensures a high daily caloric burn, promoting weight loss.

Find out how to create such a split in ur blog: 5-Day Workout Split for Women

5 Day Workout Split for Muscle Gain

The 5-day split for muscle gain is designed with hypertrophy (muscle growth) in mind. Each day you would focus on one or two muscle groups, performing a high volume of exercises to stimulate growth. 

This split might include multiple exercises for each muscle group, different types of sets, and a variety of rep ranges. It is often used by bodybuilders and those looking to increase their muscle mass.

5 Day Workout Split: Glute-Focused

For those looking to build and define their glutes, this 5-day split incorporates a higher frequency of glute-focused exercises. 

Two or three of the 5 days might be dedicated solely to the glutes, with the other days targeting the remaining muscle groups. It’s particularly effective for those wanting to shape and strengthen their lower body.

Find out how to create such a routine in our blog: 5-Day Workout Routine For Women

5 Day Workout Split: 3 Leg Days

In this variation of the 5-day split, three days are dedicated to leg workouts for people who want to focus on building lower body strength and muscle. 

The other two days could focus on the upper body or other specific areas. As leg exercises often engage multiple muscle groups and burn many calories, this can also be an effective workout split for overall fitness and weight loss.

See also
Basic Calisthenics Workout: A Comprehensive Guide for Beginners

5 day workout split  

5 Day Workout Routine for Weight Loss and Muscle Gain

This 5-day routine is a hybrid that aims to achieve both weight loss and muscle gain. It balances strength training exercises that stimulate muscle growth with cardio exercises that boost caloric burn (2). 

This might look like strength training on Monday, Wednesday, and Friday, with cardio and core work on Tuesday and Thursday. It’s ideal for anyone looking for a balanced fitness routine that promotes both fat loss and muscle development.

BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? Start transforming your body now!

How To Split Gym Days 5 Days?

Here is a sample 5-day split routine for beginners that you can modify according to your needs:

Day 1: Chest and Triceps

  • Barbell Bench Press (3 sets of 8-12 reps)
  • Incline Dumbbell Press (3 sets of 10-15 reps)
  • Cable Flyes (3 sets of 12-15 reps)
  • Tricep Pushdowns (3 sets of 10-12 reps)
  • Overhead Dumbbell Extension (3 sets of 10-12 reps)

Day 2: Back and Biceps

  • Lat Pulldowns (3 sets of 8-12 reps)
  • Barbell Rows (3 sets of 10-12 reps)
  • Seated Cable Rows (3 sets of 12-15 reps)
  • Hammer Curls (3 sets of 8-10 reps)
  • Preacher Curls (3 sets of 10-12 reps)

Day 3: Cardio and Abs

  • 30 minutes of moderate intensity cardio (jogging, cycling, swimming)
  • Planks (3 sets of 30-60 seconds)
  • Russian Twists (3 sets of 15 reps per side)
  • Bicycle Crunches (3 sets of 20 reps)
See also
How Long Should a Workout Be, According to Science?

Day 4: Shoulders and Abs

  • Military Press (3 sets of 8-10 reps)
  • Side Lateral Raises (3 sets of 10-12 reps)
  • Rear Delt Flyes (3 sets of 10-15 reps)
  • Hanging Leg Raises (3 sets of 12-15 reps)

Day 5: Legs and Calves

  • Squats (3 sets of 8-12 reps)
  • Leg Press (3 sets of 10-12 reps)
  • Romanian Deadlifts (3 sets of 10-15 reps)
  • Standing Calf Raises (3 sets of 12-15 reps)

5 day workout split  

Day 6: Rest

Take another rest day or perform some light cardio to aid in recovery.

Day 7: Rest

Rest and recover before starting the routine again on Day 1.

Remember, this is just a sample routine, so you can modify it according to your needs.

Some tips for beginners starting with this split:

  • Start with lighter weights and focus on perfecting your form before increasing the weight.
  • Allow for proper rest between sets and avoid overtraining.
  • Keep track of your progress to monitor growth and make necessary changes to the routine.

If you’d like to try the sample routine above at home, find the best workouts that don’t need machines in our blog: 5-Day Dumbbell Workout

Read more: Indoor Exercise 101: Your Guide to Effective Workouts at Home


  • Is It Better to Lift 4 or 5 Days a Week?

Four days of lifting can be quite effective, especially for beginners or those with busy schedules, offering ample time for rest and recovery. 

On the other hand, lifting five days a week can be beneficial for advanced individuals aiming for more intensive training, increased muscle mass, or enhanced athletic performance. Before you choose a workout split, consider your fitness level, goals, and schedule to find the best fit for you.

  • Can I Do a 5 Day Split as a Beginner?

Absolutely. A 5-day split can be adapted for beginners. It may seem intense, but if you start with lighter weights, focus on the correct form, and gradually increase intensity as your strength and endurance improve, it can be an effective routine for muscle growth and overall fitness. Allow your body ample rest and recovery time to prevent overtraining and injury.

  • Is Legs Once a Week Enough?

Training legs once a week can be enough, especially if your leg day is comprehensive and includes a variety of exercises targeting all the major muscle groups in your lower body. However, if you’re looking to significantly increase lower body strength or muscle mass, you may benefit from incorporating more leg-focused training into your routine

  • What Is the Best 5 Day Workout Split for Beginners?

For beginners, a balanced 5-day workout split might look something like this: Day 1 – Chest, Day 2 – Back, Day 3 – Legs, Day 4 – Shoulders, Day 5 – Arms or legs. 

This structure allows you to focus on one major muscle group each day, ensuring you give each group adequate attention and allowing enough rest before each muscle group is trained again.

It’s a great way to ease into a consistent routine, learn the correct form of exercise, and start seeing results.

The Bottom Line

A 5-day split workout can be an effective and manageable routine for beginners to build strength and muscle. With consistency, proper form, and adequate rest, this type of split can lead to significant progress towards your fitness goals.


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. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods (2019,
  2. The benefits of adding cross training to your exercise routine (2018,
150 million people
have chosen BetterMe

I love this app!

I love this app! I love that it has so many different workouts that I can choose from with all different durations that I can choose from in order to achieve my goals. I recommend this app to everyone and anyone.

The app is easy to use but effective…

Saira H.
The app is easy to use but effective and the workouts are great! You will feel it and see results, the goal is to get 1% better everyday!!!

Exercises are simple but effective

Oudeen H.
All the exercises were manageable and were effective. It's amazing how stretching is key way to exercise.