{"id":19845,"date":"2021-03-19T21:08:10","date_gmt":"2021-03-19T21:08:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=19845"},"modified":"2025-08-26T18:40:27","modified_gmt":"2025-08-26T18:40:27","slug":"best-5-day-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/","title":{"rendered":"Best 5 Day Workout: Splitting Days To Get More Gains"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#What_is_a_split_workout\" >What is a split workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#Full-body_workouts_pros_and_cons\" >Full-body workouts: pros and cons<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#Split_workouts_pros_and_cons\" >Split workouts: pros and cons<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#Best_5-Day_Workout\" >Best 5-Day Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#Best_5-Day_Workout_Schedule\" >Best 5-Day Workout Schedule:<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#Day_1\" >Day 1:\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#Day_5\" >Day 5<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#Best_5-Day_Workout_Tips\" >Best 5-Day Workout Tips<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#Progressive_Overload\" >Progressive Overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#Rest_for_a_short_time\" >Rest for a short time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#Eat_enough_protein\" >Eat enough protein<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#What_is_a_good_5-day_workout_schedule\" >What is a good 5-day workout schedule?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#Is_it_OK_if_I_work_out_5_times_a_week\" >Is it OK if I work out 5 times a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#How_should_I_work_out_5_days_a_week\" >How should I work out 5 days a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#Is_2_hours_in_the_gym_too_much\" >Is 2 hours in the gym too much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#What_is_the_best_gym_routine\" >What is the best gym routine?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span id=\"docs-internal-guid-1fd11397-7fff-4d49-6e74-eea0cbdf4829\"><span style=\"font-size: 14pt; font-family: 'Times New Roman', serif; color: #000000; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;\">A growing number of people are turning to exercise in an effort to sculpt a toned body and improve their health markers. However, the number of different training practices can sometimes lead to confusion and disorientation. Which workout plan is right for you, how many times a week should you train, and how are you supposed to distribute the load? Don\u2019t be discouraged: even if you can&#8217;t afford a personal trainer, you still have a good chance to figure things out. This article focuses on the pros and cons of a five-day split workout and suggests the best five-day workout plan to lose extra pounds and pack on muscle. <\/span><\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_5_Day_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_split_workout\"><\/span><b>What is a split workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The first consideration before creating a workout plan is whether you want to perform full-body workouts or split workouts. Full-body workouts are workout plans that engage most of the muscles during a workout, thereby ensuring an even distribution of strain across the entire body. <\/span><a href=\"https:\/\/betterme.world\/articles\/hiit\/\"><span style=\"font-weight: 400;\">HIIT<\/span><\/a><span style=\"font-weight: 400;\"> workouts and conventional weightlifting belong in this category (<\/span><a href=\"https:\/\/www.cnet.com\/health\/full-body-workout-vs-split-workout-which-is-better\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). In contrast, split workouts are divided according to the areas of the body. This means that in one training session, you may focus on your shoulders, without straining other parts of the body, while on the next day, you may work on your chest, and then your legs, and so on.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both approaches have advantages and disadvantages. Let\u2019s unpack some of them for you to help you choose the best five-day workout routine to build muscle. <\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_5_day_workout\">break the vicious cycle of weight loss <\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full-body_workouts_pros_and_cons\"><\/span><b>Full-body workouts: pros and cons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Full-body workouts have their own advantages and disadvantages over split workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Firstly, full-body workouts do not allow you to train every day or even just a few days in a row. As you are putting a lot of stress on your body, your muscles won&#8217;t have time to recover if you exercise often.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the same time, this is precisely the reason why full-body workouts are more often recommended for beginners. Most beginners either don\u2019t have time or are simply not ready to devote <\/span><span style=\"font-weight: 400;\">the time to a five-day full-body workout every week<\/span><span style=\"font-weight: 400;\">.\u00a0 Five-day split workouts can be overwhelming and risky for beginners. By contrast, full-body workouts allow beginners to learn the correct exercise techniques and increase overall strength (<\/span><a href=\"https:\/\/www.verywellfit.com\/split-system-training-purpose-and-routines-3498381\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, full-body workouts are perfect if your focus is primarily on weight loss and health improvement rather than bodybuilding and packing on muscle, as they are effective for shedding calories. Finally, full-body workouts are more flexible as if you skip one session, you won&#8217;t miss a whole day of training one body region. <\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_5_day_workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Collage-Banner-25.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Split_workouts_pros_and_cons\"><\/span><b>Split workouts: pros and cons<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">However, there are reasons why split workouts are popular with many coaches and bodybuilders. Firstly, this is the <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/high-protein-foods-for-muscle-building\/\">muscle-building<\/a> workout.<\/span><span style=\"font-weight: 400;\"> If you have been actively training for quite a while and want to create a specific physique, split training may be the best option for you. Also, if you have the time and enthusiasm, split workouts with their intense strain on each body region can yield amazing results. Finally, split workouts are great for injury recovery, as you can avoid straining certain muscles. Therefore, if you\u2019re looking for the best five-day workout to get ripped, split workouts are exactly what you need. <\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/bubble-butt-workout\/\"><i>Bubble Butt Workout 101: Achieve Your Booty Goals with These Proven Exercises<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_5-Day_Workout\"><\/span><b>Best 5-Day Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s the best five-day workout routine for you to get ripped and pack on muscle (<\/span><a href=\"https:\/\/www.olympicmuscle.com\/best-5-day-workout-split\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_5-Day_Workout_Schedule\"><\/span><b>Best 5-Day Workout Schedule:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1: chest + (light) triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2: back +\u00a0 (light) biceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3: Rest day + optional core workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4: shoulders +\u00a0 (heavy) triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 5: legs + (heavy) biceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 6: rest (light <a href=\"https:\/\/betterme.world\/articles\/core-workout-tips-and-exercises-you-need-to-know\/\">core workout<\/a> as an option)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flat bench press: 4 sets (8\u201310 reps)\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline dumbbell press: 4 sets (8\u201310 reps)\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triceps pushdown \u2013 V-bar attachment: 3 sets (9\u201312 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decline dumbbell flyes: 3 sets (8\u201312 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skull crushers: 3 sets (9\u201312 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decline bench press: 3 Sets (8\u201310 reps)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated cable rows: 2 sets (8\u201310 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Front lat pulldown: 2 sets (8\u201310 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent over barbell rows: 2 sets (8\u201310 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer curls: 3 sets ( 8\u201312 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlift: 2 sets (8\u201310 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell curl (EZ-bar): 3 sets (8\u201310 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straight-arm pulldown: 2 sets (8\u201310 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Concentration curls: 3 sets (8\u201312 reps)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crunches : 3 sets (10\u201312 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hanging leg raise: 3 sets (10\u201312 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated Russian twist: 12\u201315 reps each side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/benefits-of-bicycle-crunches\/\">Bicycle crunches<\/a>: 15\u201320 sets of maximum reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks: 3 sets maximum hold<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Palms-up barbell wrist curl: maximum reps for 3 sets. Start with the bar, and add 2.5 or 5 lbs after each set.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated calf raise: 3 sets (8\u201315 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Palm down barbell wrist curls over bench: maximum reps for 3 sets. Start with the bar, and add 2.5 or 5 lbs after each set.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smith machine calf raise: 3 sets (8\u201315 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 mins of cardio before or after your workout<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_5_day_workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/loop-band.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated dumbbell press: 4 sets (8\u201310 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Military press: 4 sets (8\u201310 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dips: 4 sets (8\u201310 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side lateral raise: 4 sets (8\u201312 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing dumbbell triceps extension: 4 sets (8\u201312 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Front lateral raise: 4 sets (8\u201312 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triceps pushdown \u2014 rope attachment: 4 sets (8\u201312 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse flyes: 4 sets (8\u201312 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shrugs: 3 sets (8\u201310 reps)<\/span><\/li>\n<\/ul>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/essential-kit?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_5_Day_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/EssentialKit3-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats: 4 sets (6\u20138 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wide-grip standing barbell curl: 4 sets (8\u201312 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg press: 3 sets (8\u201310 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spider curl: 4 sets (8\u201310 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smith machine calf raise: 4 sets (8\u201312 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lying leg curls: 3 sets (8\u201312 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine bicep curl: 3 sets (8\u201312 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg extensions: 3 sets (8\u201312 reps). Skip if you have leg complications.\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_5_day_workout\">BetterMe app is here to help you <\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_5-Day_Workout_Tips\"><\/span><b>Best 5-Day Workout Tips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progressive_Overload\"><\/span><b>Progressive Overload<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Progressive overload is one of the most important concepts you need to understand in order to successfully build muscle. Sometimes people do the same program for months and wonder why they no longer feel progress. The problem here is obvious &#8211; over time, your muscles get bigger and it is no longer difficult for you to do the same number of reps of the same exercises as before. As a result, your muscles won\u2019t grow anymore. With any training program, you need to gradually increase the load &#8211; by increasing the weight and number of repetitions, shortening the rest time, or increasing the frequency of training. If you feel that you can do 8-12 reps without any difficulty, it&#8217;s better to increase resistance rather than increasing the number of reps &#8211; this will allow you to build muscle further, rather than increasing the endurance (<\/span><a href=\"https:\/\/www.bodybuilding.com\/content\/progressive-overload-the-concept-you-must-know-to-grow.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rest_for_a_short_time\"><\/span><b>Rest for a short time<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is important to rest between sets if you want to train most effectively. Without rest, your body will become exhausted too quickly, but taking the right rest break for your goals is paramount. It is believed that the optimal rest period between sets is 1-2 minutes for muscle growth and increased endurance, and 3-5 minutes for strength increase (<\/span><a href=\"https:\/\/www.bodybuilding.com\/content\/what-is-the-optimal-time-between-sets-for-muscle-growth.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). You will likely cool down if you rest for more than 5 minutes. Remember that you also need to get enough rest between workouts &#8211; muscle growth occurs during rest, not when you work out. <\/span><span style=\"font-weight: 400;\">It is also recommended that you include sufficient rest intervals in the best five-day workout for beginners so your body is not overstrained.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/4-best-core-exercises-for-beginners\/\"><i>4 Best Core Exercises for Beginners: 16 Core Workouts for Men, Women, and Seniors<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_enough_protein\"><\/span><b>Eat enough protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proteins<\/span><span style=\"font-weight: 400;\"> are essential for muscle growth and you won\u2019t get big biceps and shredded pecs without meeting your individual protein requirements.. Nuts, legumes, lean meat, dairy, eggs, and seafood are among the best natural sources of protein, but you can also consider various protein powders and <\/span><a href=\"https:\/\/betterme.world\/articles\/homemade-protein-shake-for-weight-gain\/\"><span style=\"font-weight: 400;\">shakes<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_5_day_workout\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-4.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_good_5-day_workout_schedule\"><\/span><strong>What is a good 5-day workout schedule?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A good five-day workout schedule will yield the best results but won\u2019t overburden your body. You should plan your workout according to your goals. If you are working on weight loss and strength training, you should divide your days accordingly and plan the best five-day workout for weight loss and strength training. For example, you can use three days for cardio, two days for strength training, and two days for rest. Another example of the best five-day workout split is outlined above.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_if_I_work_out_5_times_a_week\"><\/span><strong>Is it OK if I work out 5 times a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Working out five days a week is the optimal duration suggested by the experts.<\/span><a href=\"https:\/\/www.livestrong.com\/article\/498628-5-day-bodybuilding-schedule-for-men\/\"> <span style=\"font-weight: 400;\">(6)<\/span><\/a><span style=\"font-weight: 400;\"> However, you can change the number of days according to your goals and fitness level, but training for more than five days a week may burden your body and cause negative results.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_should_I_work_out_5_days_a_week\"><\/span><strong>How should I work out 5 days a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You should divide your training evenly across the five-day period, targeting a different muscle group each day. This will also allow each muscle group plenty of rest. You should start with a detailed best five-day workout split and follow it strictly.<\/span><a href=\"https:\/\/www.livestrong.com\/article\/498628-5-day-bodybuilding-schedule-for-men\/\"><span style=\"font-weight: 400;\"> (8)<\/span><\/a><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_2_hours_in_the_gym_too_much\"><\/span><strong>Is 2 hours in the gym too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Although gym duration is generally dependent on your fitness level and the goals you want to achieve, on average it should ideally be no less than 60 minutes and no more than 90 minutes. However, less than 60 minutes could still be effective. <\/span><a href=\"https:\/\/www.stack.com\/a\/5-problems-with-long-workouts\/#:~:text=Workouts%20should%20last%20no%20less,to%20split%20up%20your%20workout.\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\"> There should also be sufficient rest intervals between each set. Prolonged workout durations may lead to over-training and may also negatively impact the results of your efforts if you\u2019re a beginner or intermediate.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_best_gym_routine\"><\/span><strong>What is the best gym routine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The essential elements for the best gym routine are a warm-up, an effective training session, and sufficient resting periods. During your training session, make sure you include a pair of exercises that target your upper push and pull movements and lower body, such as pushups, rows, and squats. Some core movements such as planks and sit-ups should also be included.<\/span><a href=\"https:\/\/www.trainheroic.com\/blog\/create-balanced-full-body-workout\/\"><span style=\"font-weight: 400;\"> (6)<\/span><\/a><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_5_Day_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To summarize, the best five-day workout <\/span><span style=\"font-weight: 400;\">program can be considered the best five-day workout for muscle gain<\/span><span style=\"font-weight: 400;\"> with control and precision. However, this approach demands a significant time investment and may not be suitable for most beginners.\u00a0 A <\/span><a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\"><span style=\"font-weight: 400;\">balanced diet <\/span><\/a><span style=\"font-weight: 400;\">with an adequate protein, carbohydrate and water intake is essential for split workout success. <\/span><span style=\"font-weight: 400;\">If you have any underlying medical conditions, you should consult a physician before you start any workout.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A growing number of people are turning to exercise in an effort to sculpt a toned body and improve their health markers. However, the number of different training practices can sometimes lead to confusion and disorientation. Which workout plan is right for you, how many times a week should you train, and how are you [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":72892,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[177,210],"class_list":["post-19845","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Best 5 Day Workout: Splitting Days To Get More Gains - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn the difference between split and full-body workouts, and follow this \u2605 BEST 5 DAY WORKOUT \u27a4 to sculpt your muscles and get ripped.\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Best 5 Day Workout: Splitting Days To Get More Gains\" \/>\n<meta property=\"og:description\" content=\"Learn the difference between split and full-body workouts, and follow this \u2605 BEST 5 DAY WORKOUT \u27a4 to sculpt your muscles and get ripped.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-26T18:40:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Best-5-Day-Workout_-Splitting-Days-To-Get-More-Gains-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/30be8b4eca619b8ddc0f4b9b4a08cbf8\"},\"headline\":\"Best 5 Day Workout: Splitting Days To Get More Gains\",\"dateModified\":\"2025-08-26T18:40:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/\"},\"wordCount\":1436,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Best-5-Day-Workout_-Splitting-Days-To-Get-More-Gains-1.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span id=\\\"docs-internal-guid-1fd11397-7fff-4d49-6e74-eea0cbdf4829\\\"><span style=\\\"font-size: 14pt; font-family: 'Times New Roman', serif; color: #000000; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;\\\">A growing number of people are turning to exercise in an effort to sculpt a toned body and improve their health markers. However, the number of different training practices can sometimes lead to confusion and disorientation. Which workout plan is right for you, how many times a week should you train, and how are you supposed to distribute the load? Don\u2019t be discouraged: even if you can't afford a personal trainer, you still have a good chance to figure things out. This article focuses on the pros and cons of a five-day split workout and suggests the best five-day workout plan to lose extra pounds and pack on muscle. <\/span><\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What is a split workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The first consideration before creating a workout plan is whether you want to perform full-body workouts or split workouts. Full-body workouts are workout plans that engage most of the muscles during a workout, thereby ensuring an even distribution of strain across the entire body. <\/span><a href=\\\"https:\/\/betterme.world\/articles\/hiit\/\\\"><span style=\\\"font-weight: 400;\\\">HIIT<\/span><\/a><span style=\\\"font-weight: 400;\\\"> workouts and conventional weightlifting belong in this category (<\/span><a href=\\\"https:\/\/www.cnet.com\/health\/full-body-workout-vs-split-workout-which-is-better\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). In contrast, split workouts are divided according to the areas of the body. 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font-family: 'Times New Roman', serif; color: #000000; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; vertical-align: baseline; white-space-collapse: preserve;\">A growing number of people are turning to exercise in an effort to sculpt a toned body and improve their health markers. However, the number of different training practices can sometimes lead to confusion and disorientation. Which workout plan is right for you, how many times a week should you train, and how are you supposed to distribute the load? Don\u2019t be discouraged: even if you can't afford a personal trainer, you still have a good chance to figure things out. This article focuses on the pros and cons of a five-day split workout and suggests the best five-day workout plan to lose extra pounds and pack on muscle. <\/span><\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>What is a split workout?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The first consideration before creating a workout plan is whether you want to perform full-body workouts or split workouts. Full-body workouts are workout plans that engage most of the muscles during a workout, thereby ensuring an even distribution of strain across the entire body. <\/span><a href=\"https:\/\/betterme.world\/articles\/hiit\/\"><span style=\"font-weight: 400;\">HIIT<\/span><\/a><span style=\"font-weight: 400;\"> workouts and conventional weightlifting belong in this category (<\/span><a href=\"https:\/\/www.cnet.com\/health\/full-body-workout-vs-split-workout-which-is-better\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). In contrast, split workouts are divided according to the areas of the body. This means that in one training session, you may focus on your shoulders, without straining other parts of the bod ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/","url":"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/","name":"Best 5 Day Workout: Splitting Days To Get More Gains - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Best-5-Day-Workout_-Splitting-Days-To-Get-More-Gains-1.png","dateModified":"2025-08-26T18:40:27+00:00","description":"Learn the difference between split and full-body workouts, and follow this \u2605 BEST 5 DAY WORKOUT \u27a4 to sculpt your muscles and get ripped.\u00a0","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Best-5-Day-Workout_-Splitting-Days-To-Get-More-Gains-1.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Best-5-Day-Workout_-Splitting-Days-To-Get-More-Gains-1.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/best-5-day-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Best 5 Day Workout: Splitting Days To Get More Gains"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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