5 Day Workout Plan for Muscle Gain

Direct answer: A 5 day workout plan for muscle gain is ideal for spreading high-quality training volume across the week, maximizing recovery between muscle groups, and driving steady hypertrophy with progressive overload.

This evidence-based program uses a Push/Pull/Legs + Upper/Lower structure to deliver the right weekly volume (10–20 sets per muscle), a repeatable progression model, and built-in recovery. It fits busy schedules while prioritizing big compound lifts and targeted accessories.

Program Overview (Read This First)

• Split (5 days): Day 1 Push (Chest/Triceps), Day 2 Pull (Back/Biceps), Day 3 Legs, Day 4 Upper (power + weak points), Day 5 Lower (glutes/hams bias).
• Intensity: Work mostly at 1–3 RIR (stop 1–3 reps before failure). Take final set of the last accessory to 0–1 RIR if form is solid.
• Progression: When you hit the top of the rep range on all sets with your current load, add 2–5% next time. If you stall twice, reduce load 5–7% and rebuild.
• Rest: Compounds 90–150s; accessories 60–90s. Tempo controlled (2s down, 0–1s pause, 1s up).
• Warm-up: 5–8 min light cardio + 1–2 activation drills + 2–3 ramp sets for the first lift.

Weekly Schedule

Notes: Use Thu/Sun as recovery days. Add 10–20 min easy cardio on one rest day if desired.

Day 1 — Push (Chest/Triceps)

• Barbell Bench Press — 4×6–8 @ 1–2 RIR
• Incline Dumbbell Press — 3×8–10 @ 1–2 RIR
• Seated Machine Chest Press — 3×10–12 @ 1–2 RIR
• Cable Fly (mid-to-low) — 3×12–15 @ 1–2 RIR
• Overhead Cable Triceps Extension — 3×10–12 @ 1–2 RIR
• Triceps Pressdown — 2×12–15 @ 0–1 RIR

Swap options: DB bench ↔ machine press; cable fly ↔ pec-deck; pressdown ↔ skullcrushers.

Day 2 — Pull (Back/Biceps)

• Weighted Pull-Ups (or Lat Pulldown) — 4×6–8 @ 1–2 RIR
• Chest-Supported Row — 3×8–10 @ 1–2 RIR
• One-Arm Dumbbell Row — 3×10–12/side @ 1–2 RIR
• Straight-Arm Pulldown — 3×12–15 @ 1–2 RIR
• EZ-Bar Curl — 3×8–10 @ 1–2 RIR
• Incline Dumbbell Curl — 2×10–12 @ 0–1 RIR

Day 3 — Legs (Quad-Focus)

• Back Squat — 4×5–7 @ 1–2 RIR
• Leg Press — 3×10–12 @ 1–2 RIR
• Bulgarian Split Squat — 3×8–10/side @ 1–2 RIR
• Leg Extension — 3×12–15 @ 0–1 RIR
• Seated Calf Raise — 4×8–12 @ 1–2 RIR

Swap options: Back squat ↔ front squat; leg press ↔ hack squat; BSS ↔ walking lunge.

Day 4 — Upper (Power + Weak Points)

• Overhead Barbell Press — 4×5–7 @ 1–2 RIR
• Weighted Chin-Up — 3×6–8 @ 1–2 RIR
• Dumbbell Incline Press — 3×8–10 @ 1–2 RIR
• Wide-Grip Cable Row — 3×10–12 @ 1–2 RIR
• Lateral Raise (strict) — 3×12–15 @ 0–1 RIR
• Face Pull — 2×12–15 @ 0–1 RIR

Day 5 — Lower (Posterior-Focus)

• Romanian Deadlift — 4×6–8 @ 1–2 RIR
• Hip Thrust — 3×8–10 @ 1–2 RIR
• Hamstring Curl — 3×10–12 @ 1–2 RIR
• Reverse Lunge — 3×8–10/side @ 1–2 RIR
• Standing Calf Raise — 4×10–15 @ 0–1 RIR

Swap options: RDL ↔ good morning; hip thrust ↔ glute bridge; ham curl ↔ Nordic lowers (assisted).

Progression Model (Weeks 1–8)

1. Week 1–2 (Foundation): Choose loads that leave ~2–3 RIR. Start with the lower end of rep ranges.
2. Week 3–4 (Add Reps): Push to the top of the rep ranges at the same load while keeping form tight.
3. Week 5–6 (Add Load): Increase 2–5% when all sets hit the top of the range; return to the low end of the range.
4. Week 7 (Overreach Light): Keep load; add 1 set to one lagging muscle group per day (e.g., delts, chest, lats).
5. Week 8 (Deload): Reduce volume by ~40% and intensity by ~10%; focus on technique and recovery.

Warm-Up & Recovery Checklist

• 5–8 min easy cardio (bike/row) + joint circles (shoulders, hips, ankles)
• Movement-specific ramp sets (e.g., squat: 2–3 lighter sets before working weight)
• Post-lift mobility: 5 min light stretching for trained areas
• Sleep 7–9 h; steps 6–10k on rest days; optional 10–20 min LISS cardio

Nutrition Targets for Muscle Gain

• Calories: 5–15% surplus above maintenance
• Protein: 0.7–1.0 g/lb (1.6–2.2 g/kg) body weight
• Fats: 20–35% of total calories
• Carbs: Fill the remainder; bias carbs pre/post-workout
• Hydration: ~30–40 ml/kg/day; add electrolytes in heat

Tip: If scale weight isn’t up ~0.25–0.5%/week after two weeks, add 100–150 kcal/day.

Form & Safety Cues

• Use full ROM you can control; keep ribs down and core braced on presses and squats.
• RDL: hinge at hips, soft knees, bar close to legs, neutral spine.
• Rows: lead with elbows, avoid shrugging; keep wrists neutral on curls/presses.

Glossary of Training Terms

RIR (Reps In Reserve): How many reps you could still perform before reaching failure. Example: 2 RIR means you stopped when you could have done 2 more reps with good form.

RDL (Romanian Deadlift): A hip-hinge exercise that primarily targets the hamstrings and glutes. Performed with a barbell or dumbbells, lowering the weight while keeping knees slightly bent.

ROM (Range of Motion): The distance a joint can move through its full potential. Full ROM means controlled movement from the lowest to the highest point of the exercise.

Want to calculate your strength levels? Try our dedicated One-Rep Max Calculator or the integrated 1RM tool on MyFitTrainingPlan to set precise training weights. And if you want to optimize your nutrition, check out the Macro Calculator to align your calories and macros with this plan.

Who Is This 5 Day Plan Best For?

Lifters with at least a basic technique foundation who can train 60–80 minutes per session. Newer lifters can still use it: start at the low end of sets, master form, and progress patiently.

Download Your Plan

Want to keep this 5 day workout plan for muscle gain with you at the gym? You can download the full summary as a PDF reminder here: 5-Day-Workout-Plan-for-Muscle-Gain-Infographic.pdf.

Quick FAQ

How long until I see results? Strength increases often appear within 2–4 weeks; visible muscle gain typically 6–12+ weeks with consistent training, sleep, and a small surplus.

Can I swap exercises? Yes—keep the movement pattern. Example: barbell bench → dumbbell or machine press; pull-ups → pulldown; back squat → hack/front squat.

What if I miss a day? Train the missed day next session and shift the week forward; avoid stacking heavy lower days back-to-back.

Your Next Step (Personalized Plan in 60 Seconds just 5 USD)

If you want this structure tailored to your equipment, injuries, schedule, and macro targets, generate a custom PDF here: Workout plan generator.

Keyword focus: 5 day workout plan for muscle gain. Also relevant: hypertrophy split, progressive overload, training volume, beginner to intermediate muscle building.