5 Day Muscle Building Workout Routine for Max Muscle Gains

Got time and commitment on your side? Its time for serious muscle training.

I have covered 3-day and 4-day plans earlier but if you are committed to your best gains the fastest way, then try the 5-day muscle building workout plan.

Inside this article:

  • Who is best to train 5 days a week
  • Can beginners use the 5 day plan
  • 5 day per week split workout 
  • 6 Week Muscle Plan

Who is best to train 5 days a week?

Training 5 days a week is not everyone’s cup of tea. But if you are serious for fast gains, then try the 5 day plan.

5 Day plans are best if:

  • If you are an advanced trainer with at least 2 years of training 
  • Beginner if you train with low intensity
  • You have excellent recovery abilities
  • You have the time to workout everyday for 45-60 mins

Intensity Vs Volume debate:

Intensity and volume are opposites. If you train with very high intensity {70-90% One rep max} then your volume {number of sets} have to be low and vice versa.

If you want to follow the 5 day plan then to recover completely you need to keep intensity high and volume low OR Intensity low and volume high.

You can’t have both.

Can Beginners use the 5 day plan

Yes, if you keep intensity low and train with relatively higher reps or if you are using bodyweight training.

5 Day per week workout plan

Below is the way these workouts pan out. You will get 5 workouts for each body part every 3 weeks.

I have mentioned the days as workouts. You can workout any 5 days in a week. So naming them as workout 1,2 and 3 is useful,

If you perform workout one on Tuesday, just continue workout 2 to 5, rest on day 6 and 7.

Workout 1

Workout 2

Workout 3

6 Week Muscle Building Program

As you can see, you will be doing 5 workouts for each body part in 3 weeks. 

So a 6 week plan ensures you get 10 workouts for each body part.

At this time your body craves new workout. New exercises or other variables like change in reps, sets and rest intervals will be required for continued muscle gains.

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