Last updated: September 16, 2025
5-Day Workout Routine for Men: Hypertrophy, Strength & Minimal-Equipment Plans
Quick answer: The best 5-day routine anchors the big lifts, adds smart accessory volume, and progresses weekly—paired with adequate protein and calories. Choose one of the plans below, follow the progression rules, and use our nutrition tools to fuel recovery: Calorie Calculator, Protein Intake Calculator, and the Meal Plan Generator.
Who This Is For
Men seeking muscle, strength, and leanness who can train five days/week ~45–75 minutes/session. (These frameworks work for anyone—adjust loads, volumes, and exercises to your body and equipment.)
How to Use These Plans
- Pick Plan A (size focus) or Plan B (strength focus). If you train at home with limited gear, choose Minimal-Equipment.
- Train 5 days (e.g., Mon–Fri). Insert 1–2 rest or light-cardio days as needed.
- Use RIR (reps in reserve): most work sets at RIR 1–3; push to RIR 0–1 on the last set of an exercise sparingly.
- Progress each week (load, reps, or sets). See progression.
- Fuel: target protein via the Protein Calculator. For ready options, stock the High-Protein Box and Protein Powder.
Plan A — 5-Day Hypertrophy (PPL + Upper/Lower)
Goal: maximize muscle gain with balanced volume. Rest 60–120s on accessories, 2–3 min on compounds.
Day 1 — Push (Chest/Shoulders/Triceps)
- Barbell or DB Bench Press — 4×6–8
- Incline DB Press — 3×8–10
- Seated DB Shoulder Press — 3×8–10
- Cable or Machine Fly — 3×10–12
- Lateral Raise — 4×12–15
- Triceps Pressdown — 3×10–12
- Optional finisher: Push-ups AMRAP — 1 set
Day 2 — Pull (Back/Biceps)
- Deadlift or Trap-bar Deadlift — 3×4–6
- Weighted Pull-up or Lat Pulldown — 4×6–10
- Barbell or Chest-Supported Row — 3×6–10
- Single-Arm DB Row — 3×8–10/side
- Face Pull or Rear-Delt Fly — 3×12–15
- EZ-Bar Curl — 3×8–12
Day 3 — Legs (Quads/Glutes/Hams)
- Back Squat or Front Squat — 4×5–8
- Romanian Deadlift — 3×6–10
- Leg Press — 3×10–12
- Walking Lunges — 3×10–12/leg
- Leg Curl — 3×10–12
- Standing Calf Raise — 4×10–15
Day 4 — Upper (Volume/Detail)
- DB Bench (slight incline) — 3×8–12
- One-Arm Cable Row — 3×10–12/side
- Dips or Machine Press — 3×6–10
- Lat Pulldown (wide or neutral) — 3×8–12
- High-Incline DB Press or Arnold Press — 3×8–12
- Cable Lateral Raise — 3×12–15
- Alternating DB Curl — 3×10–12
Day 5 — Lower (Glutes/Hams Focus + Core)
- Hip Thrust — 4×6–10
- Front-foot Elevated Split Squat — 3×8–10/leg
- Good Morning or Back Extension — 3×8–12
- Hack Squat or Goblet Squat — 3×10–12
- Seated Calf Raise — 4×10–15
- Core: Hanging Leg Raise — 3×8–12; Cable Pallof Press — 2×12/side
Plan B — 5-Day Strength Bias
Goal: drive the big lifts while keeping enough hypertrophy volume. Rest 2–4 min on the main lift, 60–120s on accessories.
Day 1 — Heavy Squat + Quads
- Back Squat — 5×3–5 @ ~80–87% 1RM
- Paused Squat — 3×3–5
- Leg Press — 3×8–10
- Leg Extension — 3×10–12
- Core: Weighted Plank — 3×30–45s
Day 2 — Heavy Bench + Chest/Triceps
- Bench Press — 5×3–5 @ ~80–87%
- Close-Grip Bench — 3×5–8
- Incline DB Press — 3×8–10
- Chest Fly — 3×10–12
- Triceps Pressdown — 3×10–12
Day 3 — Power/Back
- Deadlift — 5×2–4 @ ~80–85%
- Barbell Row — 4×5–8
- Weighted Pull-up — 3×5–8
- Rear-Delt Row — 3×10–12
- Barbell or DB Curl — 3×8–12
Day 4 — Overhead & Shoulders
- Overhead Press — 5×3–5
- Incline Press — 3×6–8
- Lateral Raise — 4×12–15
- Face Pull — 3×12–15
- Dip (weighted if strong) — 3×6–10
Day 5 — Posterior Chain + Hamstrings
- Romanian Deadlift — 4×5–8
- Front Squat or Goblet Squat — 3×6–10
- GHR or Nordic Curl — 3×6–8 (controlled)
- Back Extension — 3×10–12
- Calves — 4×10–15
Minimal-Equipment 5-Day (Dumbbells + Bands)
Great for home or travel. Move slowly, push close to failure on the last set.
- Day 1 Push: DB floor press 4×8–12; incline push-up 3×AMRAP; DB shoulder press 3×8–12; band fly 3×12–15; band triceps 3×12–15
- Day 2 Pull: 1-arm DB row 4×8–12; band pulldown 3×10–15; rear-delt fly 3×12–15; DB curl 3×10–12; hammer curl 2×12–15
- Day 3 Legs A: Goblet squat 4×8–12; DB RDL 3×8–12; reverse lunge 3×10–12/leg; calf raise 4×12–20
- Day 4 Upper Volume: DB bench 3×8–12; 1-arm row 3×10–12; Arnold press 3×8–12; lateral raise 3×12–20; push-ups 2×AMRAP
- Day 5 Legs B + Core: Bulgarian split squat 4×8–12/leg; hip hinge (band) 3×12–15; step-ups 3×10–12/leg; hollow body hold 3×20–40s; side plank 2×30s/side
Warm-Up, Loads & Progression
Warm-Up (8–12 minutes)
- 3–5 minutes easy cardio (bike/row/track) + dynamic prep (hips/shoulders)
- 2–3 ramp sets of the first lift (e.g., 40%, 60%, 75% of work weight)
Load Targets
- Choose a weight that hits the rep range at RIR 1–3 (1–3 reps “left in the tank”).
- When you reach the top of the rep range for all sets at RIR ≤1–2, increase load next week by the smallest plate jump (e.g., +2.5–5 lb upper, +5–10 lb lower).
Weekly Progression
- Week 1: Find working loads, leave RIR 2–3.
- Week 2–3: Add reps or small load.
- Week 4: Push last set to RIR 0–1 on 1–2 key lifts.
- Week 5: Deload 30–40% volume reduction or keep weights but cut sets in half.
Cardio & Conditioning (Without Killing Gains)
- 2–3 light-to-moderate sessions/week, 20–30 min (incline walk, bike, elliptical, or roller skating).
- Place cardio after lifting or on separate days. Keep intervals short on leg-heavy days.
- Cut cardio volume if leg strength stalls for several weeks.
Recovery, Mobility & Core
- Sleep: 7–9 hours. Big lever for strength and fat loss (see timelines).
- Mobility: 5–10 minutes post-workout (hips, thoracic, ankles).
- Core add-ons (2–3×/week): hanging leg raise, ab-wheel, dead bug, side plank. See crunches guide and get abs.
Nutrition for Results
- Protein: ~0.8–1.0 g/lb/day. Distribute over 3–5 meals (25–45 g each). Use Protein Calculator.
- Calories: Use the Calorie Calculator to pick slight surplus (muscle gain) or slight deficit (fat loss).
- Carbs around training: oats/rice/potatoes before/after lifts. See rice guide and carb basics.
- Hydration: steady water; add a light electrolyte on hot or long days—see Electrolytes guide.
- Done-for-you option: High-Protein Box, Build-a-Meal Plan, and Weight-Loss Meal Plan.
FAQs
How long are the workouts?
Most sessions run 45–75 minutes including warm-up. Short on time? Cut 1 accessory per day and keep the big lifts.
Can I swap exercises?
Yes—keep the movement pattern. Examples: back squat ↔ front squat/goblet; barbell bench ↔ DB bench/machine; pull-up ↔ pulldown; deadlift ↔ trap-bar/RDL.
What if I miss a day?
Do the next scheduled session; don’t double up. Progression is weekly, not daily perfection.
How soon will I see results?
Strength gains show in 2–4 weeks; visible muscle changes in 6–12+ weeks, depending on calories, sleep, and consistency. See progress timelines.
What should I eat around workouts?
Pre: a protein + carb meal 1–3 hours prior. Post: 25–40 g protein + carbs within a couple of hours. Use our Meal Plan Generator.
Disclaimer: This guide is general information, not medical advice. If you have injuries or medical conditions, work with a qualified professional.
References
- CDC: Adult Physical Activity Basics
- USDA FoodData Central (fueling choices)
