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.
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.
Optional Exercise Equipment:
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:
Beginner to advanced, with modifications offered for all fitness levels in the daily workout videos.
FREE! No sign up needed, this is a FREE Workout Plan that can be modified for all levels.
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:
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.
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).
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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