Make healthy lifestyle changes and see amazing results with this 5-day workout routine designed for weight loss and muscle gain.
From cardio to strength training, you’ll be on the path to looking and feeling great in no time!
NOTE: You can get your free 5-day workout routine PDF below.
Day 1: Cardio and Core
Start your week off with a mix of cardio and abdominal exercises. Begin with 30 minutes of moderate-intensity cardio to get your blood pumping and heart rate up, such as jogging or biking.
Afterward, complete 2-3 sets of 10 reps of core exercises like planks and sit ups to strengthen your abs and core muscles.
Finish off the workout with some stretching to reduce soreness and further prevent injury.
Day 2: Upper Body Strength
Focus on strengthening your upper body on Day 2 with compound exercises that target multiple muscle groups at once.
Aim to do 3 sets of 8-12 reps each of exercises such as dumbbell bench presses, bent-over rows, and military presses. Follow up with some arm exercises like bicep curls and tricep extensions for finishers.
Finish off the workout with a few minutes of stretching to relax your muscles and reduce soreness.
Day 3: Lower Body Strength & Plyometrics
For a strength-focused workout, combine lower body compound exercises such as squats, lunges, and deadlifts with traditional lifts like leg presses and calf raises.
To give your workout intensity, you can add plyometric exercises such as tuck jumps, box jumps or burpees to raise your heart rate and engage more muscle fibers.
Aim for 3 sets of 10-15 reps of each exercise. Rest 30 seconds in between each rep, taking longer breaks (1-2 minutes) after each full set.
Day 4: Yoga for Restoration and Mobility
On day 4, take the time for yourself and practice yoga for restoration, recovery and mobility.
Move through gentle yoga poses such as downward facing dog and child’s pose to relax your muscles, increase flexibility and reduce fatigue.
You can also do corrective exercises such as glute bridges or single-leg balances to work on your posture and strengthen weak muscles from all the weight training you’ve been doing this week.
End your session with deep stretches or a restorative pose like savasana to quiet your mind.
Day 5: Active Rest – Go for a Hike/Walk
On the last day of your 5-day workout routine, get out and connect with nature.
Going for a relaxing walk or hike helps your body to recover from the intense workouts from the week while also getting you out into fresh air and sunshine.
This is a great way to reinvigorate and relieve any stress before beginning your next cycle!
5 Day Men’s Routine Cheat Sheet for Muscle and Strength
Here’s a 5-day workout routine for men that focuses on strength and muscle building:
Day 1: Chest and Triceps
- Barbell Bench Press: 3 sets of 8-12 reps
- Incline Dumbbell Press: 3 sets of 8-12 reps
- Dumbbell Flyes: 3 sets of 12-15 reps
- Tricep Dips: 3 sets of 8-12 reps
- Tricep Pushdowns: 3 sets of 12-15 reps
Day 2: Back and Biceps
- Deadlifts: 3 sets of 8-12 reps
- Barbell Rows: 3 sets of 8-12 reps
- Lat Pulldowns: 3 sets of 8-12 reps
- Chin-Ups: 3 sets of max reps
- Hammer Curls: 3 sets of 12-15 reps
Day 3: Rest Day
Day 4: Legs and Shoulders
- Squats: 3 sets of 8-12 reps
- Leg Press: 3 sets of 8-12 reps
- Lunges: 3 sets of 12-15 reps
- Military Press: 3 sets of 8-12 reps
- Lateral Raises: 3 sets of 12-15 reps
- Upright Rows: 3 sets of 12-15 reps
Day 5: Arms and Abs
- Barbell Curls: 3 sets of 8-12 reps
- Preacher Curls: 3 sets of 12-15 reps
- Skull Crushers: 3 sets of 8-12 reps
- Cable Rope Overhead Tricep Extensions: 3 sets of 12-15 reps
- Hanging Leg Raises: 3 sets of 15-20 reps
- Planks: 3 sets of 60 seconds each
NOTE: You can get your free 5-day workout routine PDF below.
Remember to warm up before each workout and stretch afterward to prevent injury and aid in muscle recovery. Also, it is important to adjust the weight and reps based on your fitness level and goals.
Consulting with a certified personal trainer can be helpful in creating a customized workout plan that fits your specific needs and goals.
