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Home » 5 Day Workout Programs » Page 2

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

Intermediate Bodybuilding Program Spreadsheet by Ripped Body (5 Day)

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, 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

This is a 5 day intermediate bodybuilding program developed by the smart folks at Ripped Body. It runs for 4 weeks at a time, with the 4th week acting as a deload. It increases weight each week, but reduces volume each week of the cycle. If you’re still able to progress weekly without reducing sets or reps, then the beginner bodybuilding program is a better choice and will let you progress more quickly. [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: 2
Deadlift frequency: 1
Overhead press frequency: 2

Jay Cutler Workout Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 12

Periodization: Linear Periodization

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

Below you’ll find a spreadsheet, overview, and training videos for Jay Cutler’s workout program. [Read more…]

Filed Under: 12 Week Programs, Bodybuilding Program, Programs
Tagged With: 12 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

Upper/Lower Split Workout Spreadsheets (3 Day, 4 Day, 5 Day)

By Kyle Risley
Last updated October 27, 2021


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

One of the most popular styles of workout split is the upper/lower split routine. An upper/lower split is a workout routine that focuses on a single portion of the body per training session, either the upper body (e.g. chest, back, biceps, etc.) or lower body (e.g. hamstrings, quads, glutes, etc.).

[Read more…]

Filed Under: Powerbuilding Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan, 5 Day Workout Plan



BarBend 10 Week Powerbuilding Program

By Kyle Risley
Last updated February 7, 2022

Experience level: Beginner, Intermediate

Weeks: 10

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

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

The BarBend 10-week powerbuilding program was designed with the expertise of BarBend’s Fitness Editor Jake Boly MS CSCS, and is a program that was created in partnership with Gravitus mobile app. 

[Read more…]

Filed Under: 10 Week Programs, Powerbuilding Program, Programs
Tagged With: 10 Week Workout Plan, 4 Day Workout Plan, 5 Day Workout Plan



Ivysaur 3 Week Intermediate Aesthetic Workout Routine

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner, Intermediate

Weeks: 3

Periodization: Linear Periodization

Meet prep program: No

Program goal: 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

A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. On it, you’ll be adding weight to your lifts every 3 weeks. [Read more…]

Filed Under: 3 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 2

Starscream: 12 Week Hypertrophy Program (5 Day)

By Kyle Risley
Last updated June 22, 2020

Experience level: Intermediate

Weeks: 12

Periodization: Linear Periodization

Meet prep program: No

Program goal: 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

Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. [Read more…]

Filed Under: 12 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 3
Deadlift frequency: 1

Brendan Tietz 7 Week Intermediate Powerlifting Program

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 7

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Hypertrophy, Powerlifting


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 spreadsheet derived from Brendan Tietz’s YouTube video on intermediate powerlifting and bodybuilding programming. If you’re a beginner lifter, please see Brendan Tietz Beginner Powerlifting Program. As this blends a significant amount of hypertrophy work with strength development, this could also be considered a powerbuilding program. This program utilizes a blend of percentage programming and RPE. If you’re unfamiliar with RPE, you can learn more about it here: RPE Calculator. [Read more…]

Filed Under: 7 Week Programs, Powerbuilding Program, Powerlifting Program, Programs
Tagged With: 5 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 1

Armstrong Pull Up Workout Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: 1

Periodization: Linear Periodization

Meet prep program: No

Program goal: Strength


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 spreadsheet for the Armstrong Pull Up Workout Program. It is a 5 day per week routine designed to improve an athlete’s pull up strength.

Armstrong Pull Up Workout Program Overview

  • Day 1: Complete 5 AMRAP sets
  • Day 2: Start with 1 pull up and rest 10 seconds. Then do 2 pull ups and rest 20 seconds, and so on, until failure. Then decrease reps by 1, reducing rest periods by 10 seconds per set along the way, until back down to 1 rep.
  • Day 3: Complete 3 sets of pull ups using three different grip variations (wide, neutral, supine). A supinated grip means the palms will be facing your body, similar to the grip used in a barbell curl.
  • Day 4: Select a training max (e.g. 5 reps) and complete as many sets as possible until failure.
  • Day 5: Complete 5 AMRAP sets

Armstrong Pull Up Workout Program Spreadsheet

via /r/fitness

Armstrong Pullup Program | LiftVault.com

Filed Under: Bodyweight Workout Programs, Programs
Tagged With: 5 Day Workout Plan



Brendan Tietz Submax DUP 12 Week Powerlifting Program Spreadsheet

By Kyle Risley
Last updated May 13, 2020

Experience level: Intermediate

Weeks: 12

Periodization: Block Periodization

Meet prep program: No

Program goal: Off Season, 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

A daily undulating periodization program from Brendan Tietz for powerlifters. As this is a submaximal powerlifting program, this is best suited for off season work, not peaking for a meet. [Read more…]

Filed Under: 12 Week Programs, Powerlifting Program, Programs
Tagged With: 12 Week Workout Plan, 5 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 1

Greg Nuckols High Frequency Powerlifting Program Spreadsheet (2 Versions)

By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: 3

Periodization: Linear Periodization

Meet prep program: No

Program goal: High Volume, Powerlifting, Strength

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

In October 2015, Greg Nuckols published a very popular article titled “Your Drug Free Muscle and Strength Potential: Part 2.” In it he laid out the foundations for a high frequency training method.

It’s a pretty cool article because it includes a strength potential calculator that tries to estimate what percentage of a person’s maximum potential they’ve currently achieved per lift. If an individual is below 80% of their potential, they generally respond well to high frequency training. [Read more…]

Filed Under: 3 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 5 Day Workout Plan
Squat frequency: 5
Bench press frequency: 5
Deadlift frequency: 5

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