5 Day Weight Lifting Routine for Maximum Muscle Growth

A well-structured 5 day weight lifting routine is one of the most effective training splits for building muscle, increasing strength, and improving overall body composition. Training five days per week allows you to hit each muscle group with optimal volume and intensity while still allowing recovery. Whether your goal is hypertrophy, fat loss, or strength, this program delivers a balanced approach that maximizes results.

In this guide, you’ll learn the best 5 day weight lifting routine, complete with weekly split, exercise selection, sets, reps, rest periods, and progression strategies. This routine is suitable for intermediate lifters but can be adjusted for beginners and advanced athletes.

Why Choose a 5 Day Weight Lifting Routine?

Training five days per week provides the perfect balance between training volume and recovery. Unlike full-body workouts or three-day splits, a 5 day routine allows you to dedicate more time to each muscle group while avoiding excessive fatigue.

A 5 day split is ideal because it increases training frequency, supports progressive overload, and improves workout consistency. With five training sessions per week, you can target specific muscles more effectively, increase total weekly volume, and maintain high training intensity.

This routine is also highly flexible, making it easy to customize based on goals, available equipment, and experience level.

Best 5 Day Weight Lifting Routine Split

This program uses a Push / Pull / Legs + Upper / Lower split, which balances hypertrophy and strength.

Weekly Schedule

• Day 1 – Push (Chest, Shoulders, Triceps)
• Day 2 – Pull (Back, Biceps)
• Day 3 – Legs (Quads, Hamstrings, Glutes, Calves)
• Day 4 – Upper Body Strength
• Day 5 – Lower Body Strength
• Day 6 – Rest or Active Recovery
• Day 7 – Rest

This structure ensures each muscle group is trained at least twice per week for optimal muscle growth.

Day 1: Push Workout (Chest, Shoulders, Triceps)

The push workout focuses on pressing movements that target the chest, shoulders, and triceps.

Primary Exercises

Barbell Bench Press
Perform 4 sets of 6–8 reps. Rest for 90–120 seconds. This is the main compound lift for chest strength and hypertrophy.

Incline Dumbbell Press 5 Day Weight Lifting Routine
Complete 3 sets of 8–12 reps with 60–90 seconds of rest. This targets the upper chest and front delts.

Overhead Shoulder Press (Barbell or Dumbbell)
Perform 3 sets of 6–10 reps. Rest 90 seconds between sets.

Lateral Raises
Complete 3 sets of 12–15 reps with short 45–60 second rest periods to maximize shoulder hypertrophy.

Triceps Dips or Cable Pushdowns
Perform 3 sets of 10–15 reps with 60 seconds rest.

Optional Finisher: Push-up burnout set for max reps.

Day 2: Pull Workout (Back and Biceps)

The pull workout builds a strong back and arms while improving posture and pulling strength.

Primary Exercises 5 Day Weight Lifting Routine

Deadlift or Rack Pull
Perform 3–4 sets of 3–6 reps. Rest 2–3 minutes between sets. This is the key strength movement for posterior chain development.

Pull-Ups or Lat Pulldowns
Complete 4 sets of 8–12 reps. Rest 90 seconds.

Barbell or Dumbbell Rows
Perform 3 sets of 8–10 reps with 90 seconds rest.

Face Pulls
Complete 3 sets of 12–15 reps to improve rear delt development and shoulder health.

Barbell or Dumbbell Bicep Curls 5 Day Weight Lifting Routine
Perform 3 sets of 10–12 reps with 60 seconds rest.

Optional Finisher: Hammer curls or cable curls for 2–3 sets.

Day 3: Leg Workout (Hypertrophy Focus)

Leg day is essential for building strength, muscle mass, and boosting testosterone and metabolic rate.

Primary Exercises

Back Squat
Perform 4 sets of 5–8 reps with 2 minutes rest. This is the main compound movement for leg development.

Romanian Deadlift (RDL) 5 Day Weight Lifting Routine
Complete 3 sets of 8–10 reps with 90 seconds rest.

Leg Press
Perform 3 sets of 10–15 reps with 60–90 seconds rest.

Leg Curls (Seated or Lying)
Complete 3 sets of 12–15 reps.

Standing or Seated Calf Raises
Perform 4 sets of 12–20 reps with short rest periods.

Optional Core Work: Planks or hanging leg raises for 3 sets.

Day 4: Upper Body Strength Day

This day focuses on heavy compound lifts to build maximum strength in the upper body.

Primary Exercises 5 Day Weight Lifting Routine

Bench Press (Heavy)
Perform 5 sets of 3–5 reps with 2–3 minutes rest.

Weighted Pull-Ups or Heavy Lat Pulldowns
Complete 4 sets of 6–8 reps with 2 minutes rest.

Barbell Rows
Perform 4 sets of 6–8 reps.

Overhead Press (Heavy)
Complete 3 sets of 5–6 reps with 2 minutes rest.

Close-Grip Bench Press or Skull Crushers
Perform 3 sets of 8–10 reps.

Barbell or Dumbbell Curls
Complete 3 sets of 8–10 reps.

Day 5: Lower Body Strength Day

This workout builds raw strength in the legs and posterior chain.

Primary Exercises

Deadlift (Conventional or Sumo)
Perform 4 sets of 3–5 reps with 2–3 minutes rest.

Front Squat or Back Squat
Complete 4 sets of 5–6 reps.

Bulgarian Split Squats
Perform 3 sets of 8–10 reps per leg.

Glute Bridges or Hip Thrusts
Complete 3 sets of 8–12 reps.

Hamstring Curls
Perform 3 sets of 10–15 reps.

Calf Raises
Complete 4 sets of 12–20 reps.

Progressive Overload Strategy

Progressive overload is the key to long-term muscle and strength gains. Each week, aim to increase weight, reps, or sets slightly while maintaining good form.

You can follow a linear progression model for beginners, increasing weight every week, or a wave progression model for intermediate lifters where intensity and volume fluctuate across training blocks.

Tracking workouts in a training log helps ensure consistent progress and prevents stagnation.

Warm-Up and Cool-Down Guidelines

A proper warm-up prepares your body for heavy lifting and reduces injury risk. Begin each session with 5–10 minutes of light cardio followed by dynamic stretches and mobility drills.

A cool-down should include static stretching for the worked muscles to improve flexibility and recovery.

Rest and Recovery for a 5 Day Routine

Recovery is just as important as training. Sleep 7–9 hours per night, maintain proper hydration, and consume adequate protein and calories.

Active recovery on rest days, such as walking, mobility drills, or light cardio, helps reduce soreness and improve circulation.

Nutrition for Maximum 5 Day Weight Lifting Routine Results

To build muscle, aim for a slight caloric surplus with 0.7–1 gram of protein per pound of body weight. Carbohydrates fuel workouts, while healthy fats support hormone production.

For fat loss, maintain a caloric deficit while keeping protein intake high to preserve lean muscle mass.

Benefits of a 5 Day Weight Lifting Routine

A structured 5 day routine improves strength, muscle mass, and metabolic health. It also enhances discipline, consistency, and long-term fitness progress.

This training split is ideal for busy individuals who want efficient workouts that deliver measurable results without spending hours in the gym.

Common 5 Day Weight Lifting Routine Mistakes to Avoid

One common mistake is overtraining by using excessive volume and not allowing proper recovery. Another mistake is neglecting progressive overload, which leads to stalled gains.

Poor form, skipping leg day, and inconsistent nutrition are additional factors that can limit results.

How Long Should You Follow This 5 Day Weight Lifting Routine?

You can follow this routine for 8–12 weeks before changing exercises or training structure. After completing a training block, deload for one week and then restart with new variations.

Frequently Asked Questions About 5 Day Weight Lifting Routines

Is a 5 Day Weight Lifting Routine Good for Beginners?

Beginners can follow this routine with reduced volume and lighter weights. A 3–4 day program may be more suitable initially, but a modified 5 day split can work if recovery is managed.

Can I Lose Fat With This 5 Day Weight Lifting Routine?

Yes. Combined with proper nutrition and optional cardio, this routine is highly effective for fat loss while maintaining muscle.

How Long Should Each 5 Day Weight Lifting Workout Routine Last?

Each workout should last 60–90 minutes, depending on rest periods and training volume.

The best 5 day weight lifting routine combines hypertrophy and strength training with structured progression, proper recovery, and balanced nutrition. By following this program consistently, you’ll build muscle, increase strength, and improve overall fitness.

This split provides the perfect balance of volume, intensity, and recovery, making it one of the most effective training programs for intermediate and advanced lifters.

To further enhance your training results, explore more expert workout guides on MensFitClub that complement this 5 day weight lifting routine. If you want a structured strength-focused program, check out this 5 Day Powerlifting Workout Routine For Strength And Muscle Building to boost your compound lifts and overall power. Beginners can start with this Best Beginner Workout Routine For Men to build a solid foundation before progressing to higher-volume splits. For time-efficient training, this 45 Minute Full body Strength Training Workout For Muscle Gain is perfect for busy schedules while still delivering results. If you prefer shorter sessions, the Best 30 Minute Workout Routines For Quick And Effective Results offer efficient full-body workouts that maximize muscle and fat loss. Finally, explore this 3 Day Full Body Workout Plan if you want a lower-frequency alternative that still targets all major muscle groups effectively.