5-Day Workout Routine for Men: 3 Complete Plans

Three complete 5-day plans: one for size, one for strength, one for dumbbells and bands. Every day, set and rep laid out, plus how to progress, where cardio fits and how to eat for it.

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Jason NistaCEO, Clean Eatz Kitchen · Jan 3, 2023

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Quick answer

A good 5-day routine is built on compound lifts with enough accessory work to grow without wrecking recovery. Pick the plan that fits your goal: hypertrophy, strength or minimal equipment. Stop most sets 1 to 3 reps short of failure, add load once you beat the top of the rep range, and eat about 1.6g of protein per kg a day, the point past which a 49-study review found no added muscle gain.

Five days a week is a serious training schedule. It gives you room to hit every muscle group twice and still keep sessions to about an hour. It also gives you five chances a week to do too much.

These three plans share one idea: the big compound lifts do most of the work, and the accessory work supports them without burying your recovery. Choose one, run it for a few months, and pair it with enough protein, calories, sleep and fluids to turn the work into results.

Who this 5-day workout routine is for

This guide is for men who want to build muscle, get stronger and get leaner while training five days a week for about 45 to 75 minutes a session.

The plans also work for other adults with similar goals, as long as loads, exercise choices and volume are adjusted to your needs, experience and equipment.

One honest caveat about the schedule. The American College of Sports Medicine suggests 2 to 3 training days a week for novices, 3 to 4 for intermediates and 4 to 5 for advanced lifters. If you're new to lifting, a 3-day version of these plans will build muscle and strength just fine. Five days pays off once you have about six months of consistent training behind you.

How to use these workout plans

Choose the plan that best matches your main goal:

Plan A is built for hypertrophy and overall muscle gain.
Plan B puts more weight on strength while keeping enough volume for muscle growth.
The minimal-equipment plan is for training at home or on the road with dumbbells and bands.

Train five days a week in the order shown, and put 1 to 2 rest days or light cardio days wherever they fit your schedule and recovery.

Most working sets should end with about 1 to 3 reps in reserve (RIR), meaning you stop with 1 to 3 good reps still in the tank. Pushing to RIR 0 to 1 is useful on a few sets, but it belongs on a handful of sets, not as the default.

Progress over time by adding reps, load or sets while recovery and technique hold up. The progression section below has the specifics.

Match your nutrition to the goal. Use the Protein Calculator and Calorie Calculator to estimate your intake, and see the nutrition section if you want an easier way to stay consistent.

5-day hypertrophy plan

Muscle gain

Push, pull, legs, upper, lower · rest 2 to 3 min on compounds

Plan A is a push, pull, legs split followed by an upper and lower day, so every muscle group gets worked twice a week. The goal is muscle gain with balanced volume. Rest 60 to 120 seconds on accessories and 2 to 3 minutes on compound lifts.

Day 1: push: chest, shoulders & triceps

• Barbell or dumbbell bench press: 4 sets of 6 to 8

• Incline dumbbell press: 3 sets of 8 to 10

• Seated dumbbell shoulder press: 3 sets of 8 to 10

• Cable or machine fly: 3 sets of 10 to 12

• Lateral raise: 4 sets of 12 to 15

• Triceps pressdown: 3 sets of 10 to 12

• Push-ups, optional finisher: 1 set of as many as possible

Day 2: pull: back & biceps

• Deadlift or trap-bar deadlift: 3 sets of 4 to 6

• Weighted pull-up or lat pulldown: 4 sets of 6 to 10

• Barbell or chest-supported row: 3 sets of 6 to 10

• Single-arm dumbbell row: 3 sets of 8 to 10 each side

• Face pull or rear-delt fly: 3 sets of 12 to 15

• EZ-bar curl: 3 sets of 8 to 12

Day 3: legs: quads, glutes & hamstrings

• Back squat or front squat: 4 sets of 5 to 8

• Romanian deadlift: 3 sets of 6 to 10

• Leg press: 3 sets of 10 to 12

• Walking lunges: 3 sets of 10 to 12 each leg

• Leg curl: 3 sets of 10 to 12

• Standing calf raise: 4 sets of 10 to 15

Day 4: upper: volume & detail work

• Dumbbell bench, slight incline: 3 sets of 8 to 12

• One-arm cable row: 3 sets of 10 to 12 each side

• Dips or machine press: 3 sets of 6 to 10

• Lat pulldown, wide or neutral grip: 3 sets of 8 to 12

• High-incline dumbbell press or Arnold press: 3 sets of 8 to 12

• Cable lateral raise: 3 sets of 12 to 15

• Alternating dumbbell curl: 3 sets of 10 to 12

Day 5: lower: glutes, hamstrings & core

• Hip thrust: 4 sets of 6 to 10

• Front-foot elevated split squat: 3 sets of 8 to 10 each leg

• Good morning or back extension: 3 sets of 8 to 12

• Hack squat or goblet squat: 3 sets of 10 to 12

• Seated calf raise: 4 sets of 10 to 15

• Hanging leg raise, core: 3 sets of 8 to 12

• Cable Pallof press, core: 2 sets of 12 each side

Why this much volume: a meta-analysis of 15 studies found that each extra weekly set per muscle added about 0.37% to muscle growth, with a trend favoring 10 or more sets per muscle a week. Plan A lands most muscle groups in that range across the two sessions.

5-day strength plan

Strength bias

Main lifts at about 80 to 87% of 1RM · rest 2 to 4 min

Plan B drives the big lifts while keeping enough hypertrophy volume to keep growing. Each day opens with one heavy main lift, then accessories. Rest 2 to 4 minutes on the main lift (ACSM suggests up to 3 to 5 for the heaviest sets) and 60 to 120 seconds on accessories. Percentages are of your one-rep max (1RM).

Day 1: heavy squat & quads

• Back squat at about 80 to 87% 1RM: 5 sets of 3 to 5

• Paused squat: 3 sets of 3 to 5

• Leg press: 3 sets of 8 to 10

• Leg extension: 3 sets of 10 to 12

• Weighted plank, core: 3 sets of 30 to 45 sec

Day 2: heavy bench, chest & triceps

• Bench press at about 80 to 87% 1RM: 5 sets of 3 to 5

• Close-grip bench: 3 sets of 5 to 8

• Incline dumbbell press: 3 sets of 8 to 10

• Chest fly: 3 sets of 10 to 12

• Triceps pressdown: 3 sets of 10 to 12

Day 3: power & back

• Deadlift at about 80 to 85% 1RM: 5 sets of 2 to 4

• Barbell row: 4 sets of 5 to 8

• Weighted pull-up: 3 sets of 5 to 8

• Rear-delt row: 3 sets of 10 to 12

• Barbell or dumbbell curl: 3 sets of 8 to 12

Day 4: overhead & shoulders

• Overhead press: 5 sets of 3 to 5

• Incline press: 3 sets of 6 to 8

• Lateral raise: 4 sets of 12 to 15

• Face pull: 3 sets of 12 to 15

• Dip, weighted if strong: 3 sets of 6 to 10

Day 5: posterior chain & hamstrings

• Romanian deadlift: 4 sets of 5 to 8

• Front squat or goblet squat: 3 sets of 6 to 10

• GHR or Nordic curl, controlled: 3 sets of 6 to 8

• Back extension: 3 sets of 10 to 12

• Calf raise: 4 sets of 10 to 15

Why heavy: in a 2023 network meta-analysis of 178 strength studies and 5,097 adults, prescriptions using loads above 80% of 1RM maximized strength gains. For muscle size, every prescription worked about equally well, which matches a 2021 review of 28 studies that found hypertrophy was similar across light, moderate and heavy loads taken close to failure. Heavy sets are the tool for strength. They aren't required for size.

Minimal-equipment 5-day plan

Home or travel

Dumbbells & bands · last set close to failure

Built for home or travel. With lighter weights, you make the sets count with control: move slowly, and push the last set of each exercise close to failure. That works because muscle growth is similar across loads when sets end near failure.

Day 1: push

• Dumbbell floor press: 4 sets of 8 to 12

• Incline push-up: 3 sets of as many as possible

• Dumbbell shoulder press: 3 sets of 8 to 12

• Band fly: 3 sets of 12 to 15

• Band triceps extension: 3 sets of 12 to 15

Day 2: pull

• One-arm dumbbell row: 4 sets of 8 to 12

• Band pulldown: 3 sets of 10 to 15

• Rear-delt fly: 3 sets of 12 to 15

• Dumbbell curl: 3 sets of 10 to 12

• Hammer curl: 2 sets of 12 to 15

Day 3: legs A

• Goblet squat: 4 sets of 8 to 12

• Dumbbell Romanian deadlift: 3 sets of 8 to 12

• Reverse lunge: 3 sets of 10 to 12 each leg

• Calf raise: 4 sets of 12 to 20

Day 4: upper volume

• Dumbbell bench: 3 sets of 8 to 12

• One-arm row: 3 sets of 10 to 12

• Arnold press: 3 sets of 8 to 12

• Lateral raise: 3 sets of 12 to 20

• Push-ups: 2 sets of as many as possible

Day 5: legs B & core

• Bulgarian split squat: 4 sets of 8 to 12 each leg

• Band hip hinge: 3 sets of 12 to 15

• Step-ups: 3 sets of 10 to 12 each leg

• Hollow body hold: 3 sets of 20 to 40 sec

• Side plank: 2 sets of 30 sec each side

Warm-up, loads & progression

Warm-up in 8 to 12 minutes

Start with 3 to 5 minutes of easy cardio, such as walking, cycling or rowing, to raise your body temperature. Then add a few dynamic mobility drills for the joints you'll train most, usually hips, shoulders, ankles or upper back.

Before your first main lift, do 2 to 3 ramp-up sets. Build up gradually with lighter sets rather than jumping straight to your working weight.

Load targets

Pick a weight that keeps you in the target rep range while most sets end with about 1 to 3 reps in reserve. The set should feel hard, not like an all-out grind every time.

When you can finish every prescribed set at the top of the rep range with solid form and about 1 to 2 reps left, add load the next week using the smallest practical jump. That matches the ACSM position stand, which recommends a 2 to 10% increase once you can do one or two reps over your target.

Weekly progression

Week 1: What to do Set working weights and stay around RIR 2 to 3
Weeks 2 to 3: What to do Add reps, load or both where it makes sense
Week 4: What to do Push a few key lifts harder, with the last set at RIR 0 to 1 if form holds
Week 5: What to do Deload: cut sets about in half and keep movement quality high

Cardio & conditioning without compromising recovery

Cardio supports heart health, work capacity and body composition, and it doesn't have to cost you muscle. A 2022 meta-analysis of 43 studies found that adding aerobic training to strength training did not reduce muscle growth or maximal strength. Explosive strength was the exception: it took a small hit, mostly when cardio and lifting were done in the same session rather than at least 3 hours apart.

A practical start is 2 to 3 light to moderate sessions a week of about 20 to 30 minutes each.

Lower-impact options like incline walking, cycling or elliptical work are usually easiest to recover from. If strength or size is the priority, do cardio after lifting or on separate days when you can. Keep intervals away from heavy leg days, and scale cardio back if recovery, training quality or lower-body performance drops.

For more on how exercise fits into a weight loss plan, see our complete exercise guide for weight loss.

Recovery, mobility & core

Sleep: Sleep drives recovery, performance and body composition. If you train hard and sleep poorly, it gets much harder to recover, keep training quality up and stay consistent. The CDC recommends 7 or more hours a night for adults 18 to 60. Of all recovery habits, this one returns the most.

Mobility: Mobility work doesn't need to be long to help. Five to 10 minutes after training on the joints most involved in your lifting, often hips, upper back, ankles and shoulders, supports movement quality and comfort.

Core work, 2 to 3 times a week: Core training should support your lifting, not compete with it. Focus on stability, bracing and control: hanging leg raises, ab-wheel rollouts, dead bugs, Pallof presses and side planks. For technique on the classic, see our guide to crunches.

Nutrition for a 5-day workout routine

Training is only part of the equation. Nutrition decides whether the work becomes muscle, strength and a better body composition, or stalls because recovery, fueling or consistency is off.

Protein: The ISSN position stand puts most lifters at 1.4 to 2.0g per kg of body weight a day, spread across meals of about 20 to 40g (roughly 0.25g per kg) every 3 to 4 hours. A meta-analysis of 49 trials with 1,863 people found no added gains in lean mass above about 1.6g per kg a day. For a 176 lb (80 kg) man, that's about 128g a day, or four meals of about 32g. A 2022 review of 74 trials found that eating more protein during resistance training gives small extra gains in lean mass and lower-body strength: helpful, not dramatic. Use our Protein Calculator for a starting range.

Calories: Match calories to the goal. A small surplus supports muscle gain, and a modest deficit supports fat loss without hurting training much. Use the Calorie Calculator to set a target.

Carbs around training: Carbohydrates support performance and recovery, especially on hard days. Oats, rice, potatoes, fruit or bread work well before and after lifting, depending on your routine and digestion. Our rice guide and carb basics go deeper.

Hydration: Drink steadily through the day rather than catching up all at once. On hot days, long sessions or sweaty workouts, electrolytes can help.

Need a simpler option? If cooking four protein-heavy meals a day is the hard part, prepared meals take it off your list. Our High Protein Meal Plan adds 2 extra ounces of meat to each meal, about 10g more protein, and runs about 500 calories or more a meal, from $63.00 for 6 meals. Build A Meal Plan lets you pick meals one by one and filter by protein, and the Weight Loss Meal Plan is the portion-controlled option for a cut. Across our current menu, protein runs from 20 to 55g a meal, and every meal's macros are on our Nutrition Info page. Meals arrive frozen and heat in a few minutes in the microwave.

Sources

Frequently asked questions

How long are the workouts?

Most sessions take 45 to 75 minutes, warm-up included. Plan B runs toward the long end because of the longer rests on heavy sets. Short on time? Keep the main lifts and trim 1 or 2 accessories. Cutting accessories costs you far less than skipping the compound lifts or rushing your rest on them.

Can I swap exercises?

Yes. Keep the same movement pattern so the muscles and the stimulus stay the same. Swap back squat for front squat or leg press, bench press for dumbbell bench or a machine press, and pull-ups for lat pulldowns. Keep the swap for a few weeks so you can track progress on it.

What if I miss a day?

Pick up with the next scheduled workout. There's usually no need to double up or make up the missed session, which only crowds your recovery. Long-term consistency matters far more than following the plan perfectly every week. If you miss several days, repeat the last week instead of moving on.

How soon will I see results?

Many people notice strength gains within a few weeks, much of it from getting better at the lifts. Visible muscle changes take longer, often a couple of months or more, and depend on training, nutrition, sleep and consistency. Track your lifts and a few photos, since the mirror is a slow and unreliable judge.

What should I eat around workouts?

Have protein and carbs before or after training, such as rice and chicken, or oats with milk. The ISSN notes the benefit holds whether protein comes before or after, so hitting your daily total matters more than perfect timing. Our Meal Plan Generator can help you build a daily schedule.