5 day workout routines

Here are some of the examples of 5-day workouts at the gym, these exercises cover full body through the duration.

Every body is different and everyone suits different workout routines, you can choose any of the workout plans described according to your body and your preference. After deciding to make the fullest of your life and your body, a workout plan is what you need. A workout plan builds muscle and burns fat. It doesn’t matter on what level you are, beginner advanced or intermediate, there is a gym workout plan for every person and every kind of body.

5 Day Split Workout Example 1

DAY 1:Chest

  • Barbell Bench Press – 4 x 6 reps
  • Incline Dumbbell Press – 4 x 6 reps
  • Chest Dips – 4 x failure
  • Incline Dumbbell Fly – 4 x 6 reps


Day 2:Back

  • Deadlifts – 4 x 6 reps
  • Pull-Ups – 4 x 6 reps
  • Pendlay Row – 4 x 6 reps
  • One Arm Dumbbell Row – 4 x 6 reps


Day 3:Shoulders

  • Barbell Military Press -4 x 6 reps
  • Dumbbell Shoulder Press – 4 x 6 reps
  • Dumbbell Side Laterals – 4 x 6 reps
  • Plate Raises – 3 x 6 reps
  • Dumbbell Rear Delt Fly – 3 x 6 reps


Day 4:Arms

  • Barbell Biceps Curl – 3 x 6 reps
  • Dumbbell Hammer Curl – 3 x 6 reps
  • Weighted Chin-Ups – 3 x 6 reps
  • Dumbbell Concentration Curls – 3 x 6 reps
  • Weighted Triceps Dips – 4 x 6 reps
  • Overhead Dumbbell Triceps Extension – 4 x 6 reps
  • Close Bench Press Hold – 4 x 6 reps
  • Rope Pushdown – 2 x 10 reps


Day 5:Legs

  • Barbell Squats – 3 x 6 reps
  • Leg Press – 3 x 6 reps
  • Walking Lunges – 3 x 12 reps
  • Leg Curls – 3 x 12 reps
  • Leg Extensions – 3 x 12 reps


5 Day Split Workout Example 2


Day 1:Shoulders

  • Barbell Military Press -4 x 6 reps
  • Dumbbell Shoulder Press – 4 x 6 reps
  • Dumbbell Side Laterals – 4 x 6 reps
  • Plate Raises – 3 x 6 reps
  • Dumbbell Rear Delt Fly – 3 x 6 reps


Day 2:Legs

  • Barbell Squats – 3 x 6 reps
  • Leg Press – 3 x 6 reps
  • Walking Lunges – 3 x 12 reps
  • Leg Curls – 3 x 12 reps
  • Leg Extensions – 3 x 12 reps


Day 3:Back

  • Deadlifts – 4 x 6 reps
  • Pull-Ups – 4 x 6 reps
  • Pendlay Row – 4 x 6 reps
  • One Arm Dumbbell Row – 4 x 6 reps


Day 4:Chest

  • Barbell Bench Press – 4 x 6 reps
  • Dumbbell Press Inclined – 4 x 6 reps
  • Pushups – 4 xfailure
  • Dumbbell Fly Incline – 4 x 6 reps


Day 5:Arms

  • Barbell Biceps Curl – 3 x 6 reps
  • Dumbbell Hammer Curl – 3 x 6 reps
  • Weighted Chin-Ups – 3 x 6 reps
  • Dumbbell Concentration Curls – 3 x 6 reps
  • Weighted Triceps Dips – 4 x 6 reps
  • Overhead Dumbbell Triceps Extension – 4 x 6 reps
  • Close Bench Press Hold – 4 x 6 reps
  • Rope Pushdown – 2 x 10 reps


5 Day Split Workout Example 3

Day 1:Chest & Triceps

  • Barbell Bench Press – 4 x 6 reps
  • Incline Dumbbell Press – 4 x 6 reps
  • Chest Dips – 4 x failure
  • Incline Dumbbell Fly – 4 x 6 reps
  • Weighted Triceps Dips – 4 x 6 reps
  • Overhead Dumbbell Triceps Extension – 4 x 6 reps
  • Close Grip Bench Press – 4 x 6 reps
  • Rope Pushdown – 2 x 10 reps


Day 2:Back & Biceps

  • Deadlifts – 4 x 6 reps
  • Pull-Ups – 4 x 6 reps
  • Pendlay Row – 4 x 6 reps
  • One Arm Dumbbell Row – 4 x 6 reps
  • Barbell Biceps Curl – 3 x 6 reps
  • Dumbbell Hammer Curl – 3 x 6 reps
  • Weighted Chin-Ups – 3 x 6 reps
  • Dumbbell Concentration Curls – 3 x 6 reps


Day 3:Legs

  • Barbell Squats – 3 x 6 reps
  • Leg Press – 3 x 6 reps
  • Walking Lunges – 3 x 12 reps
  • Leg Curls – 3 x 12 reps
  • Leg Extensions – 3 x 12 reps


Day 4:Shoulders

  • Barbell Military Press -4 x 6 reps
  • Dumbbell Shoulder Press – 4 x 6 reps
  • Dumbbell Side Laterals – 4 x 6 reps
  • Plate Raises – 3 x 6 reps
  • Dumbbell Rear Delt Fly – 3 x 6 reps


Day 5:Arms

  • Weighted Triceps Dips – 4 x 6 reps
  • Overhead Dumbbell Triceps Extension – 4 x 6 reps
  • Close Bench Press Hold– 4 x 6 reps
  • Rope Pushdown – 2 x 10 reps
  • Barbell Biceps Curl – 3 x 6 reps
  • Dumbbell Hammer Curl – 3 x 6 reps
  • Weighted Chin-Ups – 3 x 6 reps
  • Dumbbell Concentration Curls – 3 x 6 reps

But remember to also seek guidance from a fitness trainer while doing workout at gym.

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