5 Day Gym Weekly Workout Routine to Build Muscle and Burn Fat

If you’re ready to take your fitness to the next level, a structured 5-day gym weekly workout routine can provide the ideal balance of training volume, muscle recovery, and progress. Whether your goal is building lean muscle, burning fat, or improving overall strength, this routine is designed to target all major muscle groups with optimal frequency. In this post, you’ll discover a detailed five-day split that will keep you motivated, energized, and seeing results.

Why Choose a 5 Day Gym Weekly Workout Routine Split?

A 5-day workout split is perfect for intermediate to advanced lifters who want to focus on muscle growth and fat loss. It allows each muscle group to get enough attention while still giving your body the rest it needs between sessions.

Benefits of a 5-Day Gym Routine:

• Focused muscle targeting: Train each muscle group with intensity.
• Balanced volume: Avoid overtraining while maximizing gains.
• Time efficiency: Each session focuses on specific goals.
• Adaptability: Great for fat loss, muscle building, or maintenance.

Weekly Overview 5 Day Gym Weekly Workout Routine

Here’s a high-level look at your gym workout week:

• Day 1 – Chest and Triceps
• Day 2 – Back and Biceps
• Day 3 – Legs (Quads, Hamstrings, Glutes)
• Day 4 – Shoulders and Abs
• Day 5 – Full-Body Conditioning or HIIT Strength

Each day consists of compound and isolation exercises, using a combination of barbells, dumbbells, machines, and bodyweight training.

Day 1: Chest and Triceps Workout

This workout builds upper body pushing strength and mass. Focus on progressive overload with proper form.

Warm-Up (5-10 minutes):

• Jump rope or light treadmill jog
• Dynamic stretches: arm circles, push-ups, band pull-aparts

Workout Routine:

1. Barbell Bench Press – 4 sets x 8-10 reps
2. Incline Dumbbell Press – 3 sets x 10-12 reps
3. Cable Chest Flyes – 3 sets x 12-15 reps
4. Close-Grip Bench Press – 3 sets x 8-10 reps
5. Overhead Dumbbell Triceps Extension – 3 sets x 12 reps
6. Triceps Pushdowns (Rope or Bar) – 3 sets x 15 reps

Optional Finisher:

• Push-Up Burnout Set: 3 rounds until failure

Day 2: Back and Biceps Workout Gym Weekly Workout Routine

Pulling movements dominate this session, building width and thickness in the back while sculpting the biceps.

Warm-Up:

• Resistance band rows
• Lat activation drills
• 5 minutes rowing machine

Workout Routine:

1. Deadlifts – 4 sets x 5-6 reps
2. Lat Pulldowns or Pull-Ups – 4 sets x 8-10 reps
3. Seated Cable Rows – 3 sets x 12 reps
4. Single-Arm Dumbbell Row – 3 sets x 10-12 reps
5. Barbell or EZ-Bar Curl – 3 sets x 10 reps
6. Incline Dumbbell Curls – 3 sets x 12-15 reps

Optional Finisher:

• Hammer Curl Dropset: 3 rounds

Day 3: Leg Day – Quads, Glutes, and Hamstrings

Leg day is essential for overall strength and muscle growth. It includes heavy lifts, functional movement, and muscle-building accessory work.

Warm-Up:

• Leg swings, bodyweight squats, hip openers
• 5 minutes on a stair climber or bike

Workout Routine:

1. Barbell Back Squat – 4 sets x 6-8 reps
2. Romanian Deadlifts – 3 sets x 8-10 reps
3. Walking Dumbbell Lunges – 3 sets x 12 reps per leg
4. Leg Press Machine – 3 sets x 12-15 reps
5. Leg Curl Machine – 3 sets x 15 reps
6. Calf Raises (Seated or Standing) – 3 sets x 20 reps

Optional Finisher:

• Kettlebell Goblet Squats: 3 sets of 20 with short rest

Day 4: Shoulders and Abs 5 Day Gym Weekly Workout Routine

Focus on sculpting your deltoids for a broader look and strengthening your core with high-intensity ab exercises.

Warm-Up:

• Resistance band shoulder work
• Arm circles, overhead mobility drills

Workout Routine:

1. Standing Overhead Barbell Press – 4 sets x 6-8 reps
2. Seated Dumbbell Lateral Raises – 3 sets x 12 reps
3. Cable or Dumbbell Front Raises – 3 sets x 12 reps
4. Reverse Pec Deck or Face Pulls – 3 sets x 15 reps
5. Dumbbell Shrugs – 3 sets x 15 reps
6. Cable Rope Crunches – 3 sets x 20 reps
7. Hanging Leg Raises – 3 sets to failure

Optional Finisher:

• Ab Circuit: plank hold, Russian twists, toe touches (3 rounds)

Day 5: Full-Body HIIT or Functional Conditioning

End your week with a high-energy workout to elevate metabolism, burn calories, and improve endurance and athleticism.

Warm-Up:

• 5 minutes treadmill intervals or bike sprints
• Dynamic stretching

Workout Circuit (3-5 Rounds):

1. Kettlebell Swings – 15 reps
2. Push Press (Barbell or Dumbbell) – 10 reps
3. Box Jumps or Jump Squats – 12 reps
4. Pull-Ups or Assisted Pull-Ups – 8-10 reps
5. Burpees – 10-15 reps
6. Plank Shoulder Taps – 30 seconds

Cool Down:

• Foam rolling
• Static stretching for full-body recovery

Tips for Optimizing Your 5 Day Gym Weekly Workout Routine

A good training plan is only effective when paired with the right strategy. Follow these tips to maximize your gains and minimize burnout.

1. Focus on Progressive Overload

Aim to gradually increase the weight, reps, or sets each week. Keep a log of your lifts to track your progress.

2. Prioritize Recovery and Sleep

Get at least 7-9 hours of quality sleep each night and include active recovery techniques like stretching, foam rolling, or yoga on rest days.

3. Fuel Your Body with Proper Nutrition

Support your training with high-protein meals, complex carbs, and healthy fats. Stay hydrated and consider supplements like creatine or whey protein if needed.

4. Don’t Skip the Warm-Up or Cool-Down

Warming up prepares your muscles and joints for intense work, while a cool-down helps prevent soreness and improve recovery.

5. Modify Based on Your Goals

Want more muscle? Focus on heavier weights and lower reps. Training for fat loss? Increase reps and reduce rest times.

Sample 5 Day Gym Weekly Workout Routine Schedule

Here’s how you can organize your week around the 5-day workout split:

Day	Muscle Group
Monday	Chest & Triceps
Tuesday	Back & Biceps
Wednesday	Legs
Thursday	Shoulders & Abs
Friday	Full-Body HIIT/Conditioning
Saturday	Rest or Active Recovery
Sunday	Rest or Light Cardio

What to Do on Gym Weekly Workout Routine Rest Days?

Rest days are just as important as training days. You can:

• Walk 30-45 minutes
• Do yoga or stretching
• Perform light core exercises
• Focus on hydration and meal prepping

Listen to your body. If you’re feeling drained, take an extra rest day to allow full recovery.

Stay Consistent and Adapt as You Grow with 5 Day Gym Weekly Workout Routine

This 5-day gym workout plan offers the structure and flexibility you need to train consistently and effectively. Whether your goal is muscle gain, fat loss, or overall fitness improvement, the key is to stick with the routine, progressively challenge your body, and maintain a healthy lifestyle.

Remember, consistency beats perfection. Show up, do the work, and the results will follow.

FAQs About 5 Day Gym Weekly Workout Routine

How long should each workout take?

Each session should last between 45 to 75 minutes, depending on intensity and rest periods.

Can beginners use this plan?

Yes, beginners can follow this plan with lighter weights, fewer sets, and more focus on form.

Is cardio needed in a 5-day gym split?

You can incorporate cardio 2-3 times a week after workouts or on rest days for additional calorie burn.

Can I change the workout order?

Yes, but try to keep at least one rest day after leg day to allow adequate recovery.

Ready to Transform Your Body?

Stick to this 5-day gym workout routine, track your progress weekly, and fuel your body with the right nutrition. Your transformation starts with commitment and the right plan. Stay strong, stay motivated!