The Ultimate 5-Day Workout Routine for Weight Loss and Muscle Gain - Greatest Physiques (2023)

With this5-day workout routine for weight loss and muscle gain you’ll be stronger, leaner and more athletic in no time at all.

There are no secrets to a well-crafted, aesthetic physique.

The truth is that athletic, powerful and imposing guys make every minute count. They have the best program, a diet that supports both weight loss and muscle gain, and above all else – they’re dedicated to the cause. Unbreakable resolve and determination is what puts the pros a cut above.

In this5 day workout routine for weight loss and muscle gain we lift the lid on the most simple, effective workout plan to carve out muscle gains while shredding excess belly fat. If you want a complete physique overhaul, you’re in the right place.

This is how to look like the pros…

Goal:Muscle building, fat loss
Aimed at:Intermediate to advanced
Program duration:5-days
Workout duration:45-60 minutes
Equipment needed:barbell, dumbbell, resistance machines

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5-Day workout routine for weight loss and muscle gain

Completely change the way you look, perform and feel with this brutally-effective strength training program.

To build a strong and athletic physique you need to spend time in the gym. Newbies can hit up the weights room a couple of times per week and make gains – they’re so deconditioned that literally any kind of training will improve the way they look.

You on the other hand need much more of a stimulus to push the boundaries of mass gain and leanness. You’re already on your way to a muscular frame, and the following factors of training have become your bible of gains…

  • Intensity
  • Volume
  • Frequency

There’s only so much intensity and volume you can pack into a workout before excessive fatigue kicks in though. Even as a finely tuned, experienced lifter, set after set of heavy weights will soon take its toll.

The quality of your sessions would taper off and the excessive soreness would soon have you burnt out and feeling beat up.

What’s the cure?

Increase frequency.

Taking the number of workouts from 3 to 5 per week is a simple way of adding in more weekly volume without suffering fatigue and exhaustion. With enough time on your hands, this5-day workout routine for weight loss and muscle gain helps you balance all important variables.

It’s your one-way ticket to a show-ready greatest physique.

Use a 5-day split to build muscle and shred fat

We’ve designed this split to maximize productivity and output.

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Your week is arranged like this:

  • Day 1: Legs and abs
  • Day 2: Back and biceps
  • Day 3: Rest
  • Day 4: Chest and triceps
  • Day 5:Rest
  • Day 6: Shoulders and traps
  • Day 7: Arms

For the best results, stick to this plan for 6-8 weeks before taking a break. Consistency is key here, so build up momentum with this 5-day workout routine for weight loss and muscle gain.

Once you’ve completed 6-8 weeks of this workout routine, upgrade to this 12-week advanced 12-week mass building transformation workout plan.

The Ultimate 5-Day Workout Routine for Weight Loss and Muscle Gain - Greatest Physiques (1)

Day 1: Legs and abs

Quadriceps, hamstrings and calves

A1. Barbell squat- 3x 6-8 reps

B1. Romanian deadlift –3 x 6-8 reps

C1. Hack squat – 4 x 12-15 reps

D1. Lying leg curl –4 x 12-15 reps

E1. Standing calf raise – 4 x 6-10 reps


F1. Hanging leg raises – 3 x 15-20 reps

G1. Weighted ab curl – 3 x 6-10 reps

H1. Barbell roll-out – 3 x 10-15 reps

Check out this video on how to perform the barbell roll-out with superior technique…

Day 2: Back and biceps


A1. Pendlay row –4 x 6-8 reps

B1. Wide grip pull-ups – 4 x 6-8 reps

C1. Single arm row –4 x 8-12 reps

D1. Dumbbell reverse fly –4 x 15-20

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E1. V-bar pulldown – 4 x 8-12 reps


F1. EZ bar curl – 3 x 6-8 reps

G1. Dumbbell hammer curl – 3 x 6-10 reps

Here’s how to Pendlay row with great form…

Day 4: Chest and triceps


A1. Incline barbell press –4 x 6-8 reps

B1. Dumbbell flat bench press – 4 x 8-12 reps

C1. Decline dumbbell fly – 3 x 12-15 reps

D1. Incline bench cable fly – 4 x 12-20 reps


E1. Narrow barbell press – 4 x 6-8 reps

F1. EZ bar skullcrusher – 4 x 8-12

G1. Rope extensions – 3 x 8-15

Not sure how to perfect the incline bench cable fly? Check out this video…

Day 6: Shoulders and traps


A1. Barbell military press –4 x 6-8 reps

B1. Dumbbell Arnold press – 4 x 8-12 reps

C1. Dumbbell lateral raise – 4 x 8-15 reps

D1. Dumbbell front raise –4 x 8-15 reps

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E1. Smith machine shrug – 4 x 4-8 reps

F1. Chest supported incline shrug – 4 x 8-12 reps

Check out this video on how to execute the chest supported incline shrug…

Day 7: Arms


A1. Chest supported EZ bar spider curl –4 x 8-12 reps

B1. Seated incline dumbbell curl – 4 x 8-15 reps

C1. Barbell reverse curl – 4 x 15-20


D1. Weighted dips – 4 x 6-8 reps

E1. Dumbbell overhead extension – 4 x 8-12 reps

F1. Dumbbell squeeze press – 4 x 12-20

Here’s how to spider curl with perfect form…

Workout tips

A physique is only as good as the program that creates it.

However, even with the best workout routine in the world, you still can benefit from the short-cut workout tips. Check out this section on hints and hacks to get even better results.

#1. Stick to the plan

It’s easy to get a little too motivated on a new workout routine. You’re always itching to work harder and harder in the gym, no matter how beat up you feel.

This5-day workout routine for weight loss and muscle gain is a calculated program with just the right amount of volume to push the boundaries of your physique. There’s no need to throw in extra sets or reps – if you work hard enough with the program we’ve given to you, you’ll see results in less than 3 weeks of solid training.

Be patient and stick to the plan.

#2. Progressive overload

How do you ensure you’re working hard enough in the gym? Use progressive overload, that’s how.

This simply refers to using weights that are challenging and constantly looking to push harder rather than resting in your comfort zone.

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When you choose a weight, you should base it on the specific rep range you’re working in. For example, if your rep range is 8-12 you should choose a weight that allows you to complete more than 8 strict reps, but no more than 12.

If you can do more than 12 it’s too light.

If the rep range is 4-8 and you grind out 11 reps, guess what… yep, it’s too light.

As soon as you can complete 12 full reps, it’s time to increase the load on the bar. Every set should be challenging. Every rep should count.

#3. You can hypertrophy a muscle at any rep range

Gone are the days when scientists thought the only way to grow muscle was in a set rep range of 8-10 reps.

If a muscle fiber is recruited and fatigued, it’ll grow.

Research studies have shown that weights as heavy as 100% of your maximum and as light as your 30% will lead to hypertrophy… providing total volume for the week is high enough.

In this5-day workout routine for weight loss and muscle gain we’ve varied the rep range to hit different muscle fibers, build strength and carve out a more rounded physique. But we’ve still maintained a high enough volume to grow huge slabs of muscle.

#4. Rest is important

Repping out heavy things is only the stimulus for muscle growth. When you lift weights to fatigue you create microscopic trauma within muscle cells. The more you train, the more damage you cause.

It’s away from the gym that your body begins to heal itself; building back bigger and stronger to stop that damage from happening again.

Rest is important as it provides an opportunity for muscles to grow, joints to recover and your body to stay on top of its game. Disrespect your rest days and eventually you’ll soon suffer from exhaustion and illness.

Appreciate their value and you’ll soon be looking more muscular.

#5. Support your goals with the correct nutrition plan

The bottom line is that you CAN’T lose fat mass unless you’re in a calorie deficit.

This5-day workout routine for weight loss and muscle gain provides the building blocks to create your dream physique… but only if you support it with the right diet.

For slow, steady and manageable weight loss you should shoot for a calorie intake that’s ~20% lower than maintenance. For more rapid fat loss go with a more aggressive 40% but only for a week or two at a time.

For a more comprehensive guide to nutrition forweight loss and muscle gain, check out our expert article on bodybuilding diet: eating for muscle mass.

The bottom line

With this5-day workout routine for weight loss and muscle gain you’re giving your physique the best tools to enhanced athleticism, performance and aesthetics. Follow it for 6-8 weeks and completely transform the way you look and feel.

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What is the best 5 day workout split for muscle gain? ›

The best 5-day workout split is a bro split in which each training day is dedicated to a particular muscle group. Alternatively, you could structure your 5-day split so you're training each muscle group twice a week by combining an upper/lower split with a push/pull/legs split.

What is the best 5 day workout split for weight loss? ›

Use a 5-day split to build muscle and shred fat

Day 2: Back and biceps. Day 3: Rest. Day 4: Chest and triceps. Day 5: Rest.

Which workout split is best for muscle gain and fat loss? ›

Push/pull/legs is favorite training split which includes pushing muscles (chest, shoulder, triceps), the pulling muscles the next (back, biceps, forearms, abs), and lower body (quads, hamstrings, glutes, calves' w/ abs) on the next day. Add in rest days where needed, all while you don't miss any days.

What is the most effective workout routine? ›

I suggest two days of cardio, two days of strength and one day of HIIT." For your cardio you could do the elliptical, cycling, treadmill, an outdoor run or even a rowing machine. For strength training, you can use weights, your own bodyweight or other equipment like kettlebells.

What is the most ideal workout schedule? ›

If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of rest. If you want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.

What is the Arnold split? ›

The Arnold split is a six-day workout split in which you train the chest and back, shoulders and arms, and legs twice per week. It's a muscle-building program that's designed to help you increase muscle mass and improve your physique. Because of its high amount of volume, it's only for advanced lifters.

What is the fastest workout to gain muscle? ›

Quick Muscle-Building Workouts
  • 8 - 12 reps Barbell squat.
  • 8 - 12 reps Bench press.
  • 8 - 12 reps Barbell bent over row.
  • 8 - 12 reps Barbell overhead press.
  • 8 - 12 reps Dumbbell curl.
  • 8 - 12 reps Dumbbell overhead extension.

What split builds the most muscle? ›

The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.

What is the 5 day fat loss plan? ›

Also referred to as “The Fast Diet” or “5:2 diet”, this intermittent fasting eating plan involves eating a standard number of calories for 5 days a week, then restricting calorie intake to about 500-600 a day for the other 2 days (11). Here, the focus is not on which food you eat, but on when you should eat them.

What's a good workout schedule for losing weight? ›

Here's the basic breakdown of what you'll be doing:
  • Strength training three days a week, one hour per session.
  • High-intensity interval training one day a week, 20 minutes per session.
  • Steady-state cardio one day a week, 35 to 45 minutes per session.
  • Two days of active recovery.
Dec 3, 2016

What is the best workout routine to lose weight fast? ›

Here are the 8 best exercises for weight loss.
  • Walking. Walking is one of the best exercises for weight loss — and for good reason. ...
  • Jogging or running. Jogging and running are great exercises to help you lose weight. ...
  • Cycling. ...
  • Weight training. ...
  • Interval training. ...
  • Swimming. ...
  • Yoga. ...
  • Pilates.

Is working out 5 days a week the best? ›

How Many Days a Week Should I Work Out for Best Results? In an ideal world, you should work out 5-6 days a week for best results. These workouts should involve a mix of strength training and cardio exercise. The more variety you can include in terms of the types of exercise you do, the better.

How should I split my workouts 5 days? ›

  1. Monday: Back/Biceps. Tuesday: Chest/Triceps. Wednesday: Legs/Shoulders. Thursday: Back/Biceps. Friday: Chest/Triceps. Saturday: Off. ...
  2. Monday: Arms/Abs. Tuesday: Legs. Wednesday: Off. Thursday: Chest/Triceps. Friday: Back/Calves. ...
  3. Monday: Biceps/Triceps/Calves. Tuesday: Legs. Wednesday: Off. Thursday: Chest/Triceps. Friday: Back/Calves.

What is a 5 3 1 workout program? ›

5/3/1 works on a 3-week cycle. Each week, you lift a heavier weight for fewer reps in your main lifts. So in week 1, you use sets of 5 reps, in week 2 you lift sets of 3 reps, and in week 3 you use 5's and 3's to build towards a heavy single. All of which combined give the programme its name - 5/3/1.

Is 5 days workout enough? ›

If you really want to see results reflected on the scale and continue to make progress over time, you need to commit to working out at least four to five days per week. But remember, you'll build up to this. To start, you might only want to do two or three days per week and slowly work your way up to five days.


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