5 day workout routines are often seen as beneficial containing an optimal number of days to work out for fitness goals.
To make them even more optimal, experts recommend a combination of both cardio and resistance training.
However, some experienced lifters might want to incorporate 5 days of weight training into their weekly schedule.
If this is something you’re considering, the guide below will outline several different ways you can split your workouts into 5 training days per week.
Please note that the focus of this article will be one weight training. It does not cover warmups, cool downs, and cardiovascular exercises. However, if these fit within your goals and needs, alter the example templates to perform them.
How to split your workouts into 5 days
Working out 5 days per week allows you to customize your workouts in ways no other training frequency does. In doing so, you have a lot of flexibility in exercise selection, weekly schedule, and split styles.
In fact, you can actually become quite creative with your workouts. And tailoring some of those 5 days to maximize your individual goals by focusing on lagging muscle groups also becomes an option.
Below are some examples of how you can split your workouts up:
- 5 day bro split workout
- Upper/lower + full body workout
- Push/Pull/Legs/Full Body/Full Body workout
- Push/Pull/Upper/Lower/Full Body
- Push/Pull/Legs/Upper/Lower
- Upper/Lower + Weaknesses workout
- Push/Pull + Weaknesses workout
- Push/Pull/Full Body/Full Body/Full Body
This list really only scratches the surface of the possibilities you have in front of you. In this article, we will focus on the first three suggestions listed.
5 Day Bro Split Workout
The most common 5 day workout split is the bro split. The bro split allows you to break up your workouts into body part specific days. Each day of the week is assigned a body part specific workout. You repeat this each week.
An example 5 day weekly workout routine using the bro split might look like this:
- Monday: Back Workout
- Tuesday: Chest Workout
- Wednesday: Leg Workout
- Thursday: Shoulder Workout
- Friday: Arm Workout
- Weekends: Off/Recovery
Day 1: Back Workout
| Exercise | Sets | Rep Range |
| Deadlift | 3 | 6-10 |
| Row | 3 | 6-10 |
| Pull Up | 3 | As many as possible |
| Hammer Strength Row Machine | 3 | 12-15 |
| Straight Arm Lat Pull Down | 3 | 15-20 |
Day 2: Chest Workout
| Exercise | Sets | Rep Range |
| Bench Press | 3 | 6-10 |
| Incline Bench Press | 3 | 8-12 |
| Dips | 3 | As many as possible |
| Machine Chest Fly | 3 | 12-15 |
Day 3: Leg Workout
| Exercise | Sets | Rep Range |
| Squat | 3 | 6-10 |
| Walking Lunge | 3 | 8-12 |
| Glute Bridge | 3 | As many as possible |
| Lying Leg Curl | 3 | 12-15 |
| Calf Raise | 3 | 15-20 |
Day 4: Shoulder Workout
| Exercise | Sets | Rep Range |
| Barbell Shoulder Press | 3 | 6-10 |
| Dumbbell Arnold Press | 3 | 8-12 |
| Band Pull Apart | 3 | As many as possible |
| Seated Dumbbell Lateral Raise | 3 | 12-15 |
| Rear Delt Machine Fly | 3 | 15-20 |
Day 5: Arm Workout
| Exercise | Sets | Rep Range |
| Close Grip Pushup | 3 | 6-10 |
| Cable Tricep Extensions | 3 | 8-12 |
| Overhead EZ Bar Tricep Extensions | 3 | 15-20 |
| Chin Up | 3 | 6-10 |
| Incline Bicep Curls | 3 | 8-12 |
| Machine Preacher Curls | 3 | 15-20 |
5 Day Upper/Lower/Full Body Workout
The next logistical way you might consider splitting up your workout routines is by adding on a full body workout to a traditional upper/lower workout split. Doing so allows you to target each muscle group up to 3 times per week.
An example week following this workout style might look like:
- Monday: Upper Workout
- Tuesday: Lower Workout
- Wednesday: Upper Workout
- Thursday: Lower Workout
- Friday: Off/Recover
- Saturday: Full Body Workout
- Sunday: Off/Recover
Upper Workout
| Exercise | Sets | Rep Range |
| Pull Up | 3 | As many as possible |
| Push Up | 3 | As many as possible |
| Row | 3 | 6-12 |
| Dips | 3 | As many as possible |
| Shoulder Press | 3 | 6-12 |
| Band Pull Apart | 3 | As many as possible |
Lower Workout
| Exercise | Sets | Rep Range |
| Squat | 3 | 6-12 |
| Deadlift | 3 | 6-12 |
| Leg Extension | 3 | 8-12 |
| Lying Leg Curl | 3 | 8-12 |
| Calf Raise | 3 | 15-20 |
Full Body Workout
| Exercise | Sets | Rep Range |
| Bench Press | 3 | 6-10 |
| Row | 3 | 6-10 |
| Shoulder Press | 3 | 8-12 |
| Lat Pulldown | 3 | 8-12 |
| Lunges | 3 | 8-12 Each |
| Glute Bridges | 3 | As many as possible |
5 Day Push/Pull/Leg/Full Body/Full Body Workout
5 day workouts that don’t follow the bro split style of training are actually all very customizable. Another option you might consider is a push/pull/leg/full body/full body workout. Doing so would allow you to target each muscle group up to 3 times weekly.
An example week of this 5 day workout routine might look like this:
An example week of this 5 day workout routine might look like this:
- Monday: Push Workout
- Tuesday: Pull Workout
- Wednesday: Legs Workout
- Thursday: Full Body Workout A
- Friday: Off/Recover
- Saturday: Full Body Workout B
- Sunday: Off/Recover
Push Workout
| Exercise | Sets | Rep Range |
| Shoulder Press | 3 | 6-12 |
| Bench Press | 3 | 6-12 |
| Dips | 3 | 8-12 |
| Seated Dumbbell Press | 3 | 8-12 |
| Tricep Pressdowns | 3 | 8-12 |
Pull Workout
| Exercise | Sets | Rep Range |
| Dumbbell Row | 3 | 6-12 |
| Pull Up | 3 | 8-12 |
| Seated Cable Row | 3 | 10-15 |
| Lat Pull Down | 3 | 10-15 |
| Dumbbell Curls | 3 | 8-12 |
Leg Workout
| Exercise | Sets | Rep Range |
| Squat | 3 | 6-12 |
| Romanian Deadlift | 3 | 6-12 |
| Curtsey Lunge | 3 | 8-12 each |
| Dumbbell Step Ups | 3 | 8-12 each |
| Calf Raises | 3 | 15-20 |
Full Body Workout A
| Exercise | Sets | Rep Range |
| Deadlift | 3 | 8-12 |
| Shoulder Press | 3 | 8-12 |
| Barbell Row | 3 | 8-12 |
| Lateral Lunge | 3 | 8-12 each |
| Glute Bridge | 3 | 15-20 |
Full Body Workout B
| Exercise | Sets | Reps |
| Bench Press | 3 | 8-12 |
| Lat Pull Down | 3 | 8-12 |
| Seated Cable Row | 3 | 8-12 |
| Goblet Squat | 3 | 8-12 |
| Kettlebell Swing | 3 | 8-12 |
Additional 5 Day Workout Routine Templates
- 5 Day Dumbbell Workout
- 5 Day Planet Fitness Bro Split Workout Routine
- 5 Day Dumbbell Bro Split Workout Routine
5 Day Workout FAQs
Let’s wrap up our discussion about 5 day splits with some of the most common questions lifters typically ask. Read through the responses and if it sparks any additional questions, please feel free to drop it in the comments section below.
Is working out 5 days good?
Working out 5 day per week is not just good, it is excellent. While this article strictly discusses weight training options for 5 day workout splits, combining weight training with cardiovascular exercise is a solid choice for people looking to increase their workout frequency to 5 days per week. Doing so provides you the benefits of building muscle with resistance training and the cardiovascular benefits of aerobic activity.
Will I lose weight if I workout 5 days per week?
It is possible to lose weight if you work out 5 days per week. More importantly though, in working out 5 days per week you’ll be able to preserve lean muscle mass while attempting to lose body fat. This benefits how you look, feel, and move.
To lose weight while working out, you’ll need to consider other lifestyle factors that play into weight loss including sleep, nutrition, and stress management.
Is 5 days per week too much working out?
For some, working out 5 days per week can be too much. This can be true if you are not in good enough physical condition to work out 5 days per week. This might also be true if you have other priorities and committing to 5 training days per week would be too much. In this instance, know that committing to less training frequency is still an option and will help you in many ways over time. So, consider checking out these articles that require less training days per week:
On the flip side, if you feel as though you would like to increase your workout frequency due to no longer being challenged by 5 training sessions per week, you can check out our article on 6 day workout routines.
How long will it take to get in shape working out 5 days per week?
It will depend on your starting point. For some, you might see results in 4-6 weeks. Others might take over a year before they start seeing the results they are hoping for. However, do not become discouraged if you don’t see immediate results. Exercise and a healthy lifestyle are a long-term play where most of the true benefits won’t be realized until decades of consistency build upon each other.
Think about it this way: How awesome will it feel to commit to exercising every week over the course of your lifetime and when you get older, you are able to outperform people who are far younger who never made the same commitment?