{"id":81894,"date":"2025-09-26T12:22:11","date_gmt":"2025-09-26T12:22:11","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=81894"},"modified":"2025-09-26T12:47:53","modified_gmt":"2025-09-26T12:47:53","slug":"5-day-gym-workout-schedule-for-muscle-gain","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/","title":{"rendered":"Your 5-Day Gym Workout Schedule For Muscle Gain"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#What_Is_The_Best_Gym_Schedule_For_Muscle_Gain\" >What Is The Best Gym Schedule For Muscle Gain?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#The_PushPullLegs_PPL_Split\" >The Push\/Pull\/Legs (PPL) Split<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#The_UpperLower_Split\" >The Upper\/Lower Split<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#The_Body_Part_Split\" >The Body Part Split<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#Is_A_5-Day_Workout_Good_For_Muscle_Gain\" >Is A 5-Day Workout Good For Muscle Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#Whats_The_Best_5-Day_Gym_Workout_Schedule_For_Muscle_Gain\" >What&#8217;s The Best 5-Day Gym Workout Schedule For Muscle Gain?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#Day_1_Chest_Shoulders_Triceps\" >Day 1: Chest, Shoulders, &amp; Triceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#Day_2_Legs_Core\" >Day 2: Legs &amp; Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#Day_3_Back_Biceps\" >Day 3: Back &amp; Biceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#Day_4_Legs_Core\" >Day 4: Legs &amp; Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#Day_5_Full_Upper_Body\" >Day 5: Full Upper Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#How_To_Progress_In_This_Program\" >How To Progress In This Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#Is_1_Hour_In_The_Gym_Enough_To_Build_Muscle\" >Is 1 Hour In The Gym Enough To Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#How_many_reps_to_build_muscle\" >How many reps to build muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#Will_I_lose_gains_after_5_days\" >Will I lose gains after 5 days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#Should_I_do_cardio_every_day\" >Should I do cardio every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#Should_I_do_abs_every_day\" >Should I do abs every day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">To maximize muscle growth, your training schedule is crucial.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A well-designed plan ensures that you stimulate each muscle group sufficiently to grow without overexertion, allowing for crucial recovery time. A 5-day gym workout schedule can be an effective way to structure your week for serious muscle gain.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Gym_Workout_Schedule_For_Muscle_Gain\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><b>This guide breaks down:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to structure a 5-day routine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The science behind muscle growth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A complete workout plan you can start today.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">We will cover various training splits, recommended training volumes, and address common questions to help you develop your ideal program.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Gym_Schedule_For_Muscle_Gain\"><\/span><strong>What Is The Best Gym Schedule For Muscle Gain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best gym schedule for muscle gain is one that allows you to optimize 3 variables for muscle hypertrophy.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Total work volume <\/b><span style=\"font-weight: 400;\">is the amount of work (tension) placed on the muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training frequency <\/b><span style=\"font-weight: 400;\">refers to the number of times you train weekly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recovery <\/b><span style=\"font-weight: 400;\">is the time or days spent not training, in which your muscles heal and recover.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For most trained lifters, this means hitting each major muscle group 2-3 times per week, depending on your situation (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2009\/03000\/progression_models_in_resistance_training_for.26.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). You can structure a 5-day workout schedule in several ways to achieve full-body muscle engagement over the course of 5 days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common way to organize a training week is through a &#8220;workout split,&#8221; which divides your training sessions by muscle group or movement pattern (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2004\/04000\/fundamentals_of_resistance_training__progression.17.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Gym_Workout_Schedule_For_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter wp-image-80074 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1024x640.png\" alt=\"5 day gym workout schedule for muscle gain\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_PushPullLegs_PPL_Split\"><\/span><b>The Push\/Pull\/Legs (PPL) Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A Push\/Pull\/Legs split is one of the most popular and effective ways to organize your training. You dedicate separate days to upper body pushing muscles, upper body pulling muscles, and your lower body.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push Day:<\/b><span style=\"font-weight: 400;\"> Chest, shoulders, and triceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull Day:<\/b><span style=\"font-weight: 400;\"> Back and biceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legs Day:<\/b><span style=\"font-weight: 400;\"> Quadriceps, hamstrings, glutes, and calves.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">With a 5-day schedule, you could run this cycle and then repeat the first 2 days:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This structure follows a plan, such as the<a href=\"https:\/\/betterme.world\/articles\/bodyweight-workout-split\/\"> 5-day workout split<\/a> each muscle twice a week routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Gym_Workout_Schedule_For_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter wp-image-80065 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-1024x640.png\" alt=\"5 day gym workout schedule for muscle gain\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_UpperLower_Split\"><\/span><b>The Upper\/Lower Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An upper\/lower split divides your workouts into upper-body days and lower-body days.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This workout is an excellent option for ensuring high frequency for all muscle groups.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper Body Day:<\/b><span style=\"font-weight: 400;\"> Chest, back, shoulders, biceps, and triceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower Body Day:<\/b><span style=\"font-weight: 400;\"> Quads, hamstrings, glutes, and calves.<\/span><\/li>\n<\/ul>\n<p><b>A 5-day schedule could look like:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This split hits every muscle group twice a week with ample recovery time in between.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Gym_Workout_Schedule_For_Muscle_Gain\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Body_Part_Split\"><\/span><b>The Body Part Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A traditional body part split, often called a &#8220;bro split,&#8221; focuses on one or two muscle groups per session.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1:<\/b><span style=\"font-weight: 400;\"> Chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2:<\/b><span style=\"font-weight: 400;\"> Back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3:<\/b><span style=\"font-weight: 400;\"> Legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5:<\/b><span style=\"font-weight: 400;\"> Arms (Biceps &amp; Triceps)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While this split allows for a high volume of work for each muscle group in a single session, the major drawback is that each muscle is only trained once per week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For most people, training muscles more frequently leads to better gains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a deeper dive into organizing your training, read more about designing a <\/span><a href=\"https:\/\/betterme.world\/articles\/5-day-workout-split-for-women\/\"><b>5-day workout split<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><em><strong>Read more:<\/strong><a href=\"https:\/\/betterme.world\/articles\/compound-exercises-for-women\/\"> 6 Compound Exercises for Women to Build Strength and Transform Their Bodies<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_A_5-Day_Workout_Good_For_Muscle_Gain\"><\/span><strong>Is A 5-Day Workout Good For Muscle Gain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, a 5-day workout schedule is excellent for muscle gain, provided it&#8217;s programmed correctly. The key to hypertrophy is achieving sufficient training volume, which is the total amount of work you do (sets x reps x weight) (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2019\/01000\/resistance_training_volume_enhances_muscle.13.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that for hypertrophy, you should aim for at least 10 sets per muscle group per week (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2022.949021\/full\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). A 5-day split makes it easy to accumulate this volume without spending hours in the gym each day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can spread the muscle work across the week, allowing for high-quality sets even when you&#8217;re deep into a workout.<\/span><\/p>\n<p><b>Training 5 days a week allows you to:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase Training Frequency:<\/b><span style=\"font-weight: 400;\"> Hitting muscles twice a week, as seen in PPL and Upper\/Lower splits, is often superior for muscle growth compared to once-a-week training.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Manage Volume Effectively: <\/b><span style=\"font-weight: 400;\">Spreading your total weekly sets over more days can lead to higher-quality, more intense sets in each session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on Recovery: <\/b><span style=\"font-weight: 400;\">By splitting muscle groups, you give them at least 48 hours to recover before training them again, which is essential for growth and injury prevention (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most plans are suitable for all genders, but for more specific programming, see our <\/span><a href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-women\/\"><b>5-day workout routine women-specialized<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Gym_Workout_Schedule_For_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter wp-image-80067 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png\" alt=\"5 day gym workout schedule for muscle gain\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_The_Best_5-Day_Gym_Workout_Schedule_For_Muscle_Gain\"><\/span><strong>What&#8217;s The Best 5-Day Gym Workout Schedule For Muscle Gain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many want to know, \u201cWhat is a powerful 5-day gym workout schedule for muscle gain?\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the &#8220;best&#8221; and \u201cmost powerful\u201d schedule is relative and depends on your experience, recovery capacity, and preferences.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, a program that hits each muscle group twice a week with a mix of compound and <a href=\"https:\/\/betterme.world\/articles\/glute-isolation-exercises-2\/\">isolation exercises<\/a> is a fantastic starting point. This exercise focuses on ensuring you&#8217;re building a strong foundation while also targeting specific muscles for growth (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-021-01490-1\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A \u201c5-day workout schedule for woman\u201d would be similar to a man\u2019s workout; however, women\u2019s workouts can include more glute focus exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have access to a full gym, this 5-day workout split is for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We designed it for intermediate lifters aiming to build lean muscle mass by using a variety of equipment.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Gym_Workout_Schedule_For_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter wp-image-80068 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-1024x640.png\" alt=\"5 day gym workout schedule for muscle gain\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>To effectively target every major muscle group, this plan incorporates:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machines<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cables\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This targeting factor ensures you can optimize muscle stimulation and avoid hitting a plateau.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The program provides a 5-day training week. You can choose the days that best fit your schedule, but be sure to incorporate 2 rest or active recovery days.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Chest_Shoulders_Triceps\"><\/span><b>Day 1: Chest, Shoulders, &amp; Triceps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This workout focuses on building strength and size in your upper body pushing muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;ll use a combination of free weights and machines to hit these groups from multiple angles.<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Gym_Workout_Schedule_For_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter wp-image-80085 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1024x640.png\" alt=\"5 day gym workout schedule for muscle gain\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/div>\n<div><\/div>\n<div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Legs_Core\"><\/span><b>Day 2: Legs &amp; Core<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This session is all about your lower body, targeting the quads, hamstrings, glutes, and calves. It&#8217;s rounded out with focused core work to build a strong foundation.<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<\/div>\n<div><\/div>\n<div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Back_Biceps\"><\/span><b>Day 3: Back &amp; Biceps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Today, the focus is on developing a strong, broad back and building bigger biceps with a variety of pulling movements.<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<\/div>\n<div><\/div>\n<div><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Gym_Workout_Schedule_For_Muscle_Gain\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/div>\n<div><\/div>\n<div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4_Legs_Core\"><\/span><b>Day 4: Legs &amp; Core<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your second leg day of the week introduces a variety of exercises to ensure you achieve balanced lower-body development and strength.<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<\/div>\n<div><\/div>\n<div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_Full_Upper_Body\"><\/span><b>Day 5: Full Upper Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To finish the week, this workout hits all the major muscle groups of your upper body, providing one last stimulus for growth before your rest days.<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<\/div>\n<div><\/div>\n<div><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/beginner-full-body-female-gym-workout\/\">3-Day Full-Body Gym Workout for Female Beginners<\/a><\/em><\/div>\n<div><\/div>\n<div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Progress_In_This_Program\"><\/span><b>How To Progress In This Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To progress, apply progressive overload weekly. Progressive overload is the principle of gradually increasing training demands to allow muscles to adapt and grow stronger. Without it, progress stalls.\u00a0<\/span><\/p>\n<p><b>Here are some general guidelines:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase reps until you hit the upper prescribed range<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add 5lbs for upper body movements and 10lbs for lower body movements.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this pattern for 4-6 weeks.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you need, take a deload week and lower the intensity<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can follow this program for up to 12 weeks. Once you complete the cycle, what&#8217;s next?\u00a0<\/span><\/p>\n<p><b>You have 3 routes to choose from:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swap in different exercises with similar biomechanics\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a different rep scheme for your exercises, i.e., 3 x 8-10 \u2192 3 x 4-6<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a different training program.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This routine requires gym equipment. If you need a plan without it, check out this <\/span><a href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/\"><b>5-day workout routine at home<\/b><\/a><span style=\"font-weight: 400;\"> and a 5-day gym workout schedule for muscle gain at home.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Gym_Workout_Schedule_For_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter wp-image-80086 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_1_Hour_In_The_Gym_Enough_To_Build_Muscle\"><\/span><strong>Is 1 Hour In The Gym Enough To Build Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, one hour in the gym is absolutely enough time to build muscle, primarily if your workout is structured efficiently. The length of your session is less important than the quality of the work you perform. A 5-day workout routine for weight loss and muscle gain requires consistency.<\/span><\/p>\n<p><b>To make the most of your hour, focus on:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Compound Lifts:<\/b><span style=\"font-weight: 400;\"> Prioritize exercises that work multiple muscle groups at once, like squats, deadlifts, bench presses, and overhead presses. These provide the most bang for your buck (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Compound_Exercises\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Controlling Rest Periods:<\/b><span style=\"font-weight: 400;\"> For hypertrophy, rest periods of 30-90 seconds between sets are generally recommended (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2016\/10000\/acute_anabolic_response_and_muscular_adaptation.35.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Stay at the longer end for your larger compound lifts, while you can use shorter rest periods for isolations. Sticking to this timeframe keeps your workout intense and on schedule.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Minimizing Distractions:<\/b><span style=\"font-weight: 400;\"> Put your phone on silent and focus on the task at hand. Wasted time between sets can easily turn a 60-minute session into a 90-minute one.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A well-planned hour-long session, performed consistently, will produce far better results than a longer, unfocused workout.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Gym_Workout_Schedule_For_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter wp-image-80089 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_reps_to_build_muscle\"><\/span><strong>How many reps to build muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The optimal rep range for hypertrophy (muscle growth) is 8-12 reps per set (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7927075\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Many experts agree that this range provides a great combination of mechanical tension and metabolic stress, which are key drivers of muscle growth (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/10000\/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you can build muscle outside this range. Lighter loads for 15-20 reps and heavier loads for 3-5 reps can also stimulate hypertrophy, so incorporating a variety of rep ranges is a smart strategy (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7927075\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_I_lose_gains_after_5_days\"><\/span><strong>Will I lose gains after 5 days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, you will not lose muscle gains if you take 5 days off from the gym.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle atrophy (loss) is a much slower process. It typically takes at least 2-3 weeks of complete inactivity for any significant muscle loss to occur (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2024.1403215\/full#B12\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Taking a few rest days, or even a whole week off for a deload, is beneficial for recovery and can help prevent overtraining (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2022.1073223\/full\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">), ultimately supporting long-term progress.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_do_cardio_every_day\"><\/span><strong>Should I do cardio every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Engaging in cardio every day is not necessary for muscle gain and may even be counterproductive if it&#8217;s too intense or interferes with your recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardiovascular exercise is essential for overall health and can enhance your work capacity, enabling you to handle a greater volume in the weight room (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/the-many-benefits-of-a-cardio-workout\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim to get a minimum of 150 minutes of moderate activity weekly. Consider dividing these minutes into 5, 30-minute brisk walks. However, you should also incorporate 1-2 higher intensity cardio sessions (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On this 5-day plan, Day 5 focuses solely on higher-intensity conditioning, which is sufficient for the week.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_do_abs_every_day\"><\/span><strong>Should I do abs every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, you should not train your abs every day. The abdominals are a muscle group just like any other and require time to recover and grow (<\/span><a href=\"https:\/\/blog.nasm.org\/the-science-of-recovery\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Training them 2-3 times per week with targeted exercises is sufficient.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, your core is heavily engaged during compound lifts like squats, deadlifts, and overhead presses, so it gets plenty of work throughout the week.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Gym_Workout_Schedule_For_Muscle_Gain\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 5-day workout schedule is a powerful tool for building muscle, offering the perfect balance of training volume, frequency, and recovery. By choosing a smart split and focusing on progressive overload, you create an environment where your muscles have no choice but to grow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that consistency is the most important variable of all. Stick to the plan, fuel your body with proper nutrition, and prioritize your rest. Your hard work will pay off with noticeable gains in strength and size.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>To maximize muscle growth, your training schedule is crucial.\u00a0 A well-designed plan ensures that you stimulate each muscle group sufficiently to grow without overexertion, allowing for crucial recovery time. A 5-day gym workout schedule can be an effective way to structure your week for serious muscle gain. This guide breaks down: How to structure a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81601,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[45],"class_list":["post-81894","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Your 5-Day Gym Workout Schedule For Muscle Gain - BetterMe<\/title>\n<meta name=\"description\" content=\"Build muscle effectively with this \u2605 5 DAY GYM WORKOUT SCHEDULE FOR MUSCLE GAIN \u27a4 This complete plan covers the best splits, routines, and tips for maximum muscle gain.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Your 5-Day Gym Workout Schedule For Muscle Gain\" \/>\n<meta property=\"og:description\" content=\"Build muscle effectively with this \u2605 5 DAY GYM WORKOUT SCHEDULE FOR MUSCLE GAIN \u27a4 This complete plan covers the best splits, routines, and tips for maximum muscle gain.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-26T12:47:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-103-gym-workout-guide-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Your 5-Day Gym Workout Schedule For Muscle Gain\",\"dateModified\":\"2025-09-26T12:47:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/\"},\"wordCount\":1663,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-103-gym-workout-guide.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">To maximize muscle growth, your training schedule is crucial.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A well-designed plan ensures that you stimulate each muscle group sufficiently to grow without overexertion, allowing for crucial recovery time. A 5-day gym workout schedule can be an effective way to structure your week for serious muscle gain.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<b>This guide breaks down:<\/b>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">How to structure a 5-day routine<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The science behind muscle growth<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">A complete workout plan you can start today.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">We will cover various training splits, recommended training volumes, and address common questions to help you develop your ideal program.<\/span><\/li>\\r\\n<\/ul>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is The Best Gym Schedule For Muscle Gain?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The best gym schedule for muscle gain is one that allows you to optimize 3 variables for muscle hypertrophy.<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Total work volume <\/b><span style=\\\"font-weight: 400;\\\">is the amount of work (tension) placed on the muscle.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Training frequency <\/b><span style=\\\"font-weight: 400;\\\">refers to the number of times you train weekly.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Recovery <\/b><span style=\\\"font-weight: 400;\\\">is the time or days spent not training, in which your muscles heal and recover.<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">For most trained lifters, this means hitting each major muscle group 2-3 times per  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/\",\"name\":\"Your 5-Day Gym Workout Schedule For Muscle Gain - 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A 5-day gym workout schedule can be an effective way to structure your week for serious muscle gain.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<b>This guide breaks down:<\/b>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to structure a 5-day routine<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The science behind muscle growth<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A complete workout plan you can start today.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">We will cover various training splits, recommended training volumes, and address common questions to help you develop your ideal program.<\/span><\/li>\r\n<\/ul>\r\n<h2 style=\"text-align: center;\"><strong>What Is The Best Gym Schedule For Muscle Gain?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The best gym schedule for muscle gain is one that allows you to optimize 3 variables for muscle hypertrophy.<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Total work volume <\/b><span style=\"font-weight: 400;\">is the amount of work (tension) placed on the muscle.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training frequency <\/b><span style=\"font-weight: 400;\">refers to the number of times you train weekly.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recovery <\/b><span style=\"font-weight: 400;\">is the time or days spent not training, in which your muscles heal and recover.<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">For most trained lifters, this means hitting each major muscle group 2-3 times per  ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/","url":"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/","name":"Your 5-Day Gym Workout Schedule For Muscle Gain - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-103-gym-workout-guide.png","dateModified":"2025-09-26T12:47:53+00:00","description":"Build muscle effectively with this \u2605 5 DAY GYM WORKOUT SCHEDULE FOR MUSCLE GAIN \u27a4 This complete plan covers the best splits, routines, and tips for maximum muscle gain.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-103-gym-workout-guide.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-103-gym-workout-guide.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/5-day-gym-workout-schedule-for-muscle-gain\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Your 5-Day Gym Workout Schedule For Muscle Gain"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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