The ultimate 5-day workout split for building muscle and increasing endurance at home or in the gym. This achievable and effective workout plan includes five training days and two rest days to use whenever best fits your schedule. Each daily workout alternates the muscle group focus to avoid overtraining while maximizing muscle gains.
Build muscle, burn fat and increase endurance with this effective 5-day workout split.
A 5 day workout split is a workout routine that divides your weekly workouts into five days of training and two days of rest and recovery. Each day, you will focus on training a specific muscle group.
This is an effective way to train all of your major muscle groups multiple times per week, while avoiding common injuries related to overtraining.
There are many different ways to structure a 5 day workout split. The split found in this workout plan is a simplified full body workout split appropriate for both beginners and more advanced lifters alike.
Each day focuses on a different muscle group, hitting the upper body, lower body, and core on alternating days.
Compound exercises target multiple muscles at a time, keeping each workout around 30 minutes.
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. The goal is that you’re reaching for your heavy weights – the last 2-3 reps of each exercise should be difficult to complete with good form.
Varies from 10-minute workouts to 30-minute workouts, 5 days per week.
You choose when to take your rest days. Some people like to workout Monday-Friday, and take two rest days over the weekend. Other people prefer to take one rest day mid-week and one over the weekend. Do whatever works best for your schedule.
If you are a beginner, I suggest scaling back to three workouts a week:
One Full Body Workout
One Arm Workout
One Leg Workout
3. Fitness Level:
Beginner to advanced, with modifications offered for all fitness levels in the daily workout videos.
Tap the bottom arrow in the center of your screen.
Select ‘Add to Home Screen’.
Hover over and then click on the bold text on the calendar each day to access the full-length workout video. Or scroll down to find the daily workouts linked below.
Workout Focus: Full body (upper body, lower body, core, and endurance)
Workout Time: 30 Minutes
Equipment: Dumbbells
Rest + Recovery Days
This 5 Day Workout Split allocates two rest days per week to use when you need. That might look like doing nothing, going on a long walk, or following one our popular stretching and recovery workouts:
Strong 20 is a low impact, functional strength training program. This is the program I recommend most people start with. Repeat Strong 20 x 2-3 times before advancing to Stronger 25.
Stronger 25 builds off Strong 20, adding more intensity and complex moves. Complete Stronger 25 x 2-3 times before moving on to SplitStrong 35.
SplitStrong 35 is a strength-focused split training workout plan. SplitStrong is designed to build a solid base of foundational strength and support muscle growth. Complete SplitStrong 35 x 2-3 times before moving on to HIITStrong 35.
HIITStrong 35is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound movements to the strength base you built in SplitStrong.
Zero 30 is a no equipment, high intensity 2-week program. This bodyweight program is perfect for traveling or getting your heart rate up on-the-go.
5-Day Workout Split FAQs
Is A 5 Day Workout Split Effective?
Yes, a 5 day workout split can be very effective for building muscle, strength, and endurance. It allows you to train each muscle group multiple times per week, which is important for stimulating muscle growth. It also gives your muscles enough time to recover between workouts.
What Is The Best Workout Split for A Week?
That depends on what your personal fitness goals are. For example, someone looking to build upper body strength may increase the frequency, rep ranges, or intensity of their upper body workout days. This increases the training volume, or actual amount of work the muscle is put through, and leads to muscle growth and increased strength. Popular workout splits include the push-pull-legs split, “ULPPL” split (upper body, lower body, push, pull, legs), and “bro” split (body part split).
What Is The Push-Pull-Legs Split?
The Push/Pull/Legs split divides your workouts into upper body push muscles (chest, shoulders, and triceps), upper body pull muscles (back and biceps), and lower body muscles (legs and glutes). You can train each muscle group two or three times per week, depending on your goals and recovery needs.
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
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