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Home ยป 5 Day Workout Programs

5 Day Workout Plans

5 day workout plans are an effective way to organize higher frequency training. This provides enough training sessions per week to focus on a few muscle groups per session while still hitting each muscle group multiple times each week.

Best 5 Day Workout Plans

  1. GZCL Method
  2. PHAT
  3. nSuns LP
  4. Candito 6 Week Program
  5. Brazos Valley 8 Week Intermediate Program
  6. Greg Nuckols High Frequency
  7. Brendan Tietz Submax DUP Powerlifting
  8. Intermediate Bodybuilding Routine (Ripped Body)
  9. Ivysaur 3 Week Aesthetic Routine
  10. Bulgarian Method

Jeff Seid Workout Routine Spreadsheet

Last updated June 22, 2020
Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Autoregulated, Linear Periodization

Powerlifting meet prep program: No

Program goal: Bodybuilding, Hypertrophy

Uses RPE:No

Uses 1RM Percentage(%):No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. [Read more…]

Filed Under: 6 Week Programs, Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan, 6 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Lean Muscle Building Workout Plans

Last updated September 25, 2020
Experience level: Advanced, Beginner, Intermediate

Powerlifting meet prep program: No

Program goal: Bodybuilding, Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Here are some of the best workout plans for building strong, lean muscle. These routines focus on high volume, which stimulates muscular hypertrophy in the athlete. Coupled with proper nutrition and recovery, these programs will help the athlete develop larger, stronger muscles. [Read more…]

Filed Under: Bodybuilding Program, Programs
Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan, 6 Day Bodybuilding Program, 6 Day Workout Plan



Joe Delaney 5 Day Full Body Split Spreadsheet

Last updated April 18, 2020
Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Block Periodization

Powerlifting meet prep program: No

Program goal: Hypertrophy

Uses RPE:Yes

Uses 1RM Percentage(%):No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Joe Delaney’s 5 day full body split is a bodybuilding workout routine focused on aesthetic goals and having fun in the gym. This workout was birthed from Joey D’s personal training experience with different workout splits and represents how he has been training as of January 2020. [Read more…]

Filed Under: 6 Week Programs, Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan, 6 Week Workout Plan

Bench press frequency: 3

Overhead press frequency: 2

Omnidroid 12 Week Strength Program (5 Day)

Last updated April 18, 2020
Experience level: Advanced, Intermediate

Weeks: 12

Powerlifting meet prep program: No

Program goal: Powerlifting, Strength

Uses RPE:Yes

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Omnidroid is a 5 day strength program Reddit user /u/benchpauper that runs for 12 weeks. It is structured a bit different than other programs and is definitely worth checking out if you’re a strength training enthusiast. It has a fair amount of heavy singles followed by back off volume and accessories. It looks like a lot of fun to run. [Read more…]

Filed Under: 12 Week Programs, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2
Deadlift frequency: 1

5 Day Body Part Split Workout (4 Week Mesocycle)

Last updated April 18, 2020
Experience level: Advanced, Intermediate

Weeks: 4

Powerlifting meet prep program: No

Program goal: Hypertrophy

Uses RPE:Yes

Uses 1RM Percentage(%):No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Program Overview

This is a 5 day body part split focused on hypertrophy, not strength or powerlifting. It uses the principle of maximum adaptive volume (MAV) to help guide the number of sets each muscle group performs in a training week. This makes it somewhat similar to the hypertrophy workout program based on Mike Israetel’s training volume landmarks article. [Read more…]

Filed Under: 4 Week Programs, Bodybuilding Program, Programs
Tagged With: 4 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

Dorian Yates Workout Routine [1987-1992] Spreadsheet

Last updated September 29, 2020
Experience level: Advanced

Weeks: 6

Powerlifting meet prep program: No

Program goal: Hypertrophy

Uses RPE:Yes

Uses 1RM Percentage(%):No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. [Read more…]

Filed Under: Bodybuilding Program
Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 1, 2
Deadlift frequency: 1, 2
Overhead press frequency: 1, 2

Empire Barbell High Frequency Bench Press Program Spreadsheet

Last updated May 14, 2020
Experience level: Advanced

Weeks: 5

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Powerlifting

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a high frequency, up to 5 training days per week, daily undulating bench press program shared by Empire Barbell. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks. [Read more…]

Filed Under: 5 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Programs
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan, 5 Day Workout Plan

Bench press frequency: 3, 4, 5

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