5-Day Workout Split (With YouTube Videos)
This flexible 5-day workout split will help you build muscle and improve your endurance at home or in the gym. I’ve strategically paired muscle groups across 5 training days so you can maximize muscle build and avoid overtraining.
My goal is to build as much muscle as possible before I enter perimenopause and menopause. As a certified personal trainer, I know that building muscle now will help me move better in my daily life and set me up for success as I age.
I’ve found that the most effective weekly workout schedule is a split that allows me to dedicate specific days to different muscle groups. This way, I can really focus my energy and ensure I’m training everything adequately throughout the week.
A 5-day split is extremely effective for muscular hypertrophy or muscle growth. By dedicating a full day to, say, my chest and triceps, or another to my back and biceps, I can give those muscles the training volume and intensity they need to grow. Plus, having 2 dedicated rest days helps my muscles recover and rebuild.
You can customize a 5-day split for your own fitness goals. Depending on whether I’m focusing on building bigger arms, stronger legs or just overall strength gains, I can adjust the exercises and the emphasis on different muscle groups within my 5-day structure.
A 5-day split feels like the sweet spot for me and my goals, but a 4-day split is also really effective.
When I’m doing a 5-day split, I typically include an upper body workout, a lower body workout, 2 full body workouts and an abs and cardio workout.
For a 4-day workout split, I might combine some of those, like an upper body day and a lower body day, repeated twice.
I have found that in order to build muscle, you should aim for around 3-4 sets per exercise. I’d recommend trying to complete 8-12 repetitions during your working sets. That said, this can vary depending on the exercise, your goals and your fitness level.
While the primary goal of my 5-day split is muscle building, increasing overall muscle mass can contribute to a higher metabolism, which in turn can aid in fat loss or weight loss (when combined with a proper diet).
A 5-day workout split for muscle gain has been a really effective way for me to build muscle, and it offers the flexibility to tailor training to my specific goals. It’s a good balance that allows for focused training and adequate recovery. That said, the best workout split is one that you enjoy! This can certainly be adapted to fit your goals and schedule.
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Download Your FREE Workout Plan Here
Download the PDF calendar for this workout plan so you can easily access your daily workouts.
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Who This Program Is For
- Those who wish to build strength in all major muscle groups (in the upper body, lower body and core).
- People looking to build the strength to properly perform strength exercises like Romanian deadlifts, lunges, leg extensions, calf raises, lateral raises, skull crushers, tricep extensions, shoulder presses, push-ups, pull-ups, bicep curls, lat pulldowns, and crunches.
- Individuals aiming to improve their cardiovascular endurance.
- People looking to increase core strength, flexibility and mobility.
- Those interested in combining weightlifting and cardio workouts.
- Individuals who desire to burn calories, lose weight and reduce fat at home.
- Those who wish to establish a solid at-home fitness routine within 1 week.
5-Day Workout Split
Day 1: 25-Minute Full Body Supersets
- Workout Time: 25 Minutes
- Equipment: Dumbbells and optional step or box
Day 2: 25-Minute Unilateral Arms and Abs
- Workout Time: 25 Minutes
- Equipment: Dumbbells
Day 3: 30-Minute Unilateral Legs Workout and Cardio
- Workout Time: 30 Minutes
- Equipment: Dumbbells and optional step or box
Day 4: 10-Minute Mat Abs
- Workout Time: 10 minutes
- Equipment: No equipment, bodyweight only
Day 5: 30-Minute Full Body Pyramid
- Workout Time: 30 Minutes
- Equipment: Dumbbells
Rest and Recovery Days
I recommend adding 2 rest days to this 5-Day Workout Split. These are some of my favorite mobility routines for active recovery:
- 7 Best Hip Mobility Exercises
- 8 Upper Body Stretches
- 10-Minute Full Body Stretch Routine
- 15-Minute Mobility Workout
Find This Workout Plan On YouTube
Youtube Playlist
5-Day Split Plan Details
1. Gym Equipment Needed:
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. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. Shop my dumbbells here (Discount Code: NML5).
Optional Exercise Equipment:
Small step or bench. Sub a sturdy couch/chair.
2. Time Requirement:
Workouts are 10-30 minutes a day, 5 days per week. You can always take more rest days as needed.
If you’re reducing workout days to accommodate a running schedule or make this plan beginner-friendly, I recommend completing 2-3 of the strength workouts per week.
3. Fitness Level:
Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.
If you’re looking for a full-body workout plan for beginners, follow my Beginner Workout Plan.
4. Cost:
FREE! No sign up needed, this is a FREE Workout Plan.
FAQs
What is a workout split?
A workout split divides your weight training sessions by specific muscle group across 5 days. This allows for more focused training, giving you the capacity to lift heavier and really focus on your form. By dedicating days to specific muscle groups, you can recover more effectively and reduce your risk of injury. Upper/lower splits, push/pull/legs, bro splits or splitting by body parts are popular examples of workout splits.
What is the push-pull-legs split?
The push/pull/legs split divides your workouts by focusing on the upper body push muscles (chest, shoulders and triceps), the upper body pull muscles (back and biceps) and the lower body muscles (glutes, quads and hamstrings). You can train each muscle group 2 or 3 times per week, depending on your goals and recovery needs.
Can I add cardio to a 5-day weight training plan?
Yes, you can add cardio into your 5-day weight training plan. I’d recommend including cardio on upper body strength days or full body strength days if time allows. You can also dedicate 3 days to strength training and 2 days to cardio, leaving 2 days for rest and active recovery. If you enjoy a combination of strength training, cardio and barre/pilates, check out my “3-2-1” Workout Plan.
Which workout split is best for beginners vs advanced lifters?
I recommend that true beginners follow a full-body split primarily focused on low-impact strength training exercises. Advanced lifters can focus on more specialized splits, like push/pull/legs, which allow for greater focus on specific muscle groups.
How to Download and Use This Workout Split Plan
- Download the 5-Day Workout Split PDF by clicking here, or bookmark this webpage for reference.
- Save this workout calendar to your iPhone home screen for easy access.
- Open this workout calendar pdf in the Safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- Hover over and then click on the bold text each day to access the full-length, real-time workout video on nourishmovelove.com. Or scroll to find the daily workouts on YouTube here.
- You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 5-Day Workout Split.
- Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
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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.
This post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.
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