Looking to build muscle effectively? This 5-day gym workout routine is designed for hypertrophy, targeting different muscle groups each day to maximize growth while allowing for rest and recovery.
Incorporating popular exercises with dumbbells, barbells, cables, and Smith machines, this plan ensures all major muscle groups—including abs and core—are trained. Each session lasts 1.5 to 2 hours, scheduled Monday to Friday, with weekends for rest. Below, you’ll find detailed sets, reps, and weight percentages to optimise muscle gains.
Why Choose a 5-Day Workout Split for Muscle Growth?
A 5-day workout split is a proven strategy for muscle growth, offering high training volume and intensity per muscle group. By focusing on one or two muscle groups daily, you allow adequate recovery time—key for hypertrophy, as muscles grow during rest. This routine uses a mix of equipment (dumbbells, barbells, cables, and Smith machines) to stimulate muscle fibers diversely, aligning with research favoring 6-12 reps at 60-80% of your one-rep maximum (1RM) for optimal gains.
How This Muscle-Building Routine Works
This routine targets all major muscle groups weekly, with abs and core worked twice for balanced strength. Exercises are selected from well-established bodybuilding staples, like squats and bench presses, ensuring effectiveness. Weights range from 55 - 80% of 1RM, with compound lifts heavier and isolation moves lighter, often taken to failure for maximum exhaustion. Sessions fit the 1.5-2 hour window with rest periods of 30-45 seconds between sets and 60-90 seconds between exercises.
Day 1: Back Workout for Muscle Growth
Target your lats, traps, and lower back with this powerful back routine:
Day 2: Chest and Abs Workout for Hypertrophy
Build a strong chest and core with this combo:
Day 3: Leg Workout for Maximum Gains
Power up your quads, hamstrings, glutes, and calves:
Day 4: Shoulders and Abs Workout Plan
Sculpt your deltoids and strengthen your core:
Military Press (Barbell)
- Sets: 4
- Reps: 6
- % of 1RM: 80%
- Notes: Heavy compound lift.
Lateral Raise (Dumbbell)
- Sets: 4
- Reps: 8-12
- % of 1RM: 60-70%
- Notes: Deltoids, last set to failure.
Reverse Machine Fly
- Sets: 4
- Reps: 8-12
- % of 1RM: 60-70%
- Notes: Rear delts, to failure.
Machine Shoulder Press
- Sets: 3
- Reps: 6-10
- % of 1RM: 70-80%
- Notes: Machine for stability.
Barbell Shrugs
- Sets: 4
- Reps: 15
- % of 1RM: 60-65%
- Notes: Traps, light, to failure.
Decline Sit Up
- Sets: 3
- Reps: 15
- % of 1RM: To failure
- Notes: Core, bodyweight.
Barbell Roll Out
- Sets: 3
- Reps: 12
- % of 1RM: To failure
- Notes: Core stability, light load.
Day 5: Arm Workout for Bigger Biceps and Triceps
Finish the week with a killer arm day:
EZ Bar Curl (Barbell)
- Sets: 4
- Reps: 8-12
- % of 1RM: 70-80%
- Notes: Biceps, last set to failure.
EZ Bar Skullcrusher (Barbell)
- Sets: 4
- Reps: 8-12
- % of 1RM: 70-80%
- Notes: Triceps, to failure.
Spider Curl (Dumbbell)
- Sets: 4
- Reps: 8-12
- % of 1RM: 70-80%
- Notes: Biceps isolation, to failure.
Tricep Dip (Bodyweight or Machine)
- Sets: 4
- Reps: 8-12
- % of 1RM: Bodyweight or weighted, 70-80%
- Notes: Last set to failure.
Cable Hammer Curl (Cable)
- Sets: 4
- Reps: 8-12
- % of 1RM: 70-80%
- Notes: Biceps, to failure.
Cable Overhead Tricep Extension (Cable)
- Sets: 4
- Reps: 8-12
- % of 1RM: 70-80%
- Notes: Triceps, to failure.
Tips for Maximising Muscle Growth
- Rest Periods: Stick to 30-45 seconds between sets of the same exercise and 60-90 seconds between different exercises to keep sessions within 1.5-2 hours.
- Progressive Overload: Increase weights when you hit the top rep range for all sets to keep challenging your muscles.
- Failure Sets: Push isolation moves (e.g., lateral raises, cable curls) and bodyweight exercises (e.g., push-ups) to failure, especially on the last set.
- Nutrition: Aim for a slight calorie surplus and 1.4g of protein per kg of bodyweight, as recommended by fitness experts.
Who Should Use This Workout Plan?
Ideal for intermediate to advanced lifters, this routine leverages high volume and intensity for hypertrophy. Beginners may need lighter weights and fewer sets. Always consult a fitness professional for proper form and safety.
Sources for This Muscle-Building Routine
Start this 5-day split today and watch your muscle growth soar!
