{"id":83804,"date":"2025-12-12T15:26:33","date_gmt":"2025-12-12T15:26:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83804"},"modified":"2025-12-14T12:25:37","modified_gmt":"2025-12-14T12:25:37","slug":"5-day-workout-routine-for-men","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/","title":{"rendered":"5-Day Workout Routine for Men: The Ultimate Guide"},"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-workout-routine-for-men\/#What_Is_a_5-Day_Workout_Routine_for_Men\" >What Is a 5-Day Workout Routine for Men?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#Is_a_5-Day_Workout_Plan_Enough\" >Is a 5-Day Workout Plan Enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#How_to_Divide_a_Workout_in_5_Days\" >How to Divide a Workout in 5 Days<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#What_Is_a_Complete_5-Day_Workout_Routine_for_Men\" >What Is a Complete 5-Day Workout Routine for Men?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#The_5-Day_Bro_Split_Program\" >The 5-Day Bro Split Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#Exercise_Instructions\" >Exercise Instructions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#Will_I_Gain_Muscle_if_I_Work_out_5_Days_a_Week\" >Will I Gain Muscle if I Work out 5 Days a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#How_Long_Does_It_Take_to_See_Results_from_Working_out_5_Days_a_Week\" >How Long Does It Take to See Results from Working out 5 Days a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#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-10\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#Is_working_out_5_days_a_week_considered_active\" >Is working out 5 days a week considered active?<\/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-workout-routine-for-men\/#Can_I_do_a_full-body_workout_for_5_days\" >Can I do a full-body workout for 5 days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#Is_5_days_overtraining\" >Is 5 days overtraining?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#When_is_the_best_time_to_exercise\" >When is the best time to exercise?<\/a><\/li><\/ul><\/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-workout-routine-for-men\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">So much has been written on how to structure the perfect workout week. All a training plan really is is a collection of principles. So, it follows that getting the principles right is the only thing that truly matters.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Workout_Routine_For_Men\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Calisthenics1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you have 5 days available for workouts, you have the opportunity to create a comprehensive, well-rounded training program. However, with so many options out there, it can be overwhelming to figure out what exactly to do each day. This is why we&#8217;ve created this ultimate science-backed guide for a 5-day workout routine for men.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ahead, you will find all there is to know about creating a detailed training plan that works without leaving you burned out.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_5-Day_Workout_Routine_for_Men\"><\/span><b>What Is a 5-Day Workout Routine for Men?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 5-day workout routine is a training schedule that involves exercising five days per week. This frequency is common among intermediate to advanced lifters who have moved beyond the initial stages of training (<\/span><a href=\"https:\/\/www.nsca.com\/education\/articles\/kinetic-select\/determination-of-resistance-training-frequency\/#:~:text=The%20recommendation%20for%20the%20novice,25%2C51%2C95).\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). For men, these routines are often designed to maximize muscle gain and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the most popular ways to structure a 5-day routine is the &#8220;bro split&#8221;, which is also known as a body-part split. This method dedicates each of the five training days to a specific muscle group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A typical bro split may look like this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday:<\/b><span style=\"font-weight: 400;\"> Chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuesday:<\/b><span style=\"font-weight: 400;\"> Back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wednesday:<\/b><span style=\"font-weight: 400;\"> Legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thursday:<\/b><span style=\"font-weight: 400;\"> Shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Friday:<\/b><span style=\"font-weight: 400;\"> Arms (biceps and triceps)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The core idea is to train each muscle group with high volume and intensity once per week. This allows you to focus all your energy on a single area, theoretically stimulating maximum growth before giving it a full week to recover. While this approach has been a staple in bodybuilding culture for decades, it&#8217;s worth examining its scientific merits and drawbacks.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Workout_Routine_For_Men\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75862\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_5-Day_Workout_Plan_Enough\"><\/span><b>Is a 5-Day Workout Plan Enough?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The question of whether a 5-day workout plan is &#8220;enough&#8221; depends entirely on your training goals, experience level, and ability to recover. For most people, training five days a week provides more than enough stimulus to drive significant progress in muscle size and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The National Strength and Conditioning Association (NSCA) recommends the following training frequencies based on experience (<\/span><a href=\"https:\/\/www.nsca.com\/education\/articles\/kinetic-select\/determination-of-resistance-training-frequency\/#:~:text=The%20recommendation%20for%20the%20novice,25%2C51%2C95).\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginner (0-6 months):<\/b><span style=\"font-weight: 400;\"> 2-3 sessions per week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intermediate (8-12 months):<\/b><span style=\"font-weight: 400;\"> 3-4 sessions per week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Advanced (\u22651 year):<\/b><span style=\"font-weight: 400;\"> 4-6 sessions per week<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Based on these guidelines, a 5-day plan is best suited for advanced trainees. This frequency allows for a high total weekly training volume, which is a key driver of muscle hypertrophy. An intermediate lifter could also adopt a 5-day routine, but they must pay close attention to recovery to avoid overtraining. For a beginner, five days is likely excessive and could compromise recovery, hindering rather than helping progress (<\/span><a href=\"https:\/\/www.nsca.com\/education\/articles\/kinetic-select\/determination-of-resistance-training-frequency\/#:~:text=The%20recommendation%20for%20the%20novice,25%2C51%2C95).\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Workout_Routine_For_Men\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Divide_a_Workout_in_5_Days\"><\/span><b>How to Divide a Workout in 5 Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The &#8220;bro split&#8221; is just one way to organize a 5-day training week. There are several other effective methods, each of which has its own set of advantages. The best split for you depends on your goals, schedule, and personal preference.<\/span><\/p>\n<p style=\"text-align: center;\"><b>The &#8220;Bro Split&#8221; (Body Part Split)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is the classic 5-day split we mentioned earlier.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus:<\/b><span style=\"font-weight: 400;\"> Isolating one major muscle group per day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pros:<\/b><span style=\"font-weight: 400;\"> Allows for maximum volume and intensity for each muscle group. It&#8217;s simple to program and follow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cons:<\/b><span style=\"font-weight: 400;\"> Each muscle group is only stimulated once per week. This may be suboptimal for muscle protein synthesis (MPS), the process of building new muscle, which typically peaks around 24-48 hours post-exercise and returns to baseline shortly after. For experienced lifters, this window is even shorter &#8211; closer to 12-24 hours (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5023708\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Training a muscle only once a week means you may miss opportunities to stimulate growth.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Upper\/Lower Split<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This split divides your training into upper-body days and lower-body days.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Structure:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 1: Upper body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 2: Lower body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 3: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 4: Upper body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 5: Lower body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 6: Upper body (or rest)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 7: Rest<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pros:<\/b><span style=\"font-weight: 400;\"> Each muscle group is trained 2-3 times per week, which aligns better with MPS timelines. This split is excellent for building both strength and muscle (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-016-0543-8\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cons:<\/b><span style=\"font-weight: 400;\"> With a 5-day schedule, the weekly structure can be unbalanced. You might end up training your upper body three times and your lower body twice one week, and vice versa the next.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Workout_Routine_For_Men\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75751\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Push\/Pull\/Legs (PPL) Split<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is another highly popular and effective split that groups muscles by their movement pattern.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Structure:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 1: Push (chest, shoulders, triceps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 2: Pull (back, biceps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 3: Legs (quads, hamstrings, glutes, calves)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 4: Push<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 5: Pull<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 6: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 7: Legs (start of next cycle)<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pros:<\/b><span style=\"font-weight: 400;\"> High frequency (each muscle group trained roughly every 3-4 days), logical muscle grouping, and allows for good recovery between sessions that target similar muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cons:<\/b><span style=\"font-weight: 400;\"> A traditional PPL routine is a 6-day cycle, so fitting it into a 5-day week requires modification. You might run it as PPL-Rest-PPL-Rest, which extends the cycle over more than one week.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Ultimately, the choice of split is a tool to organize your training. The key variables for success remain volume, intensity, and progressive overload.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking for a workout you can do without equipment, here&#8217;s our guide to the best <\/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;\">.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/weightlifting-routine-for-men\/\">Weightlifting Routine for Men<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Complete_5-Day_Workout_Routine_for_Men\"><\/span><b>What Is a Complete 5-Day Workout Routine for Men?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s a complete 5-day &#8220;bro split&#8221; routine that\u2019s designed for an intermediate-to-advanced lifter focused on building muscle. This plan provides high volume for each body part, ensuring you hit the muscles from multiple angles to stimulate growth.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Program Notes<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Key Terms:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>RPE:<\/b><span style=\"font-weight: 400;\"> Rate of perceived exertion. A scale of 1-10 to measure how hard a set feels. An RPE of 8 means you could have done two more reps. An RPE of 10 is absolute failure.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>Progressive Overload:<\/b><span style=\"font-weight: 400;\"> The principle of gradually increasing the demands on your muscles over time. This can be done by lifting more weight, doing more reps, or adding more sets.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Equipment Needed:<\/b><span style=\"font-weight: 400;\"> A standard gym with barbells, dumbbells, cables, and various machines.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Split Structure:<\/b><span style=\"font-weight: 400;\"> 5-day body part split.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rep and Set Scheme:<\/b><span style=\"font-weight: 400;\"> The program uses a variety of rep ranges to target different mechanisms of hypertrophy. Aim for an RPE of 8-9 on most sets, which means you should finish each set with 1-2 reps left in the tank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest:<\/b><span style=\"font-weight: 400;\"> Rest 60-90 seconds between sets for smaller muscle groups and isolation exercises. Rest 2-3 minutes for heavy compound lifts like squats and bench presses.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_5-Day_Bro_Split_Program\"><\/span><b>The 5-Day Bro Split Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Instructions\"><\/span><b>Exercise Instructions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Day 1: Chest<\/b><\/p>\n<p><b>Barbell Bench Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on a bench with your feet firmly on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unrack the bar and position it directly over your chest with your arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar slowly to your mid-chest, keeping your elbows tucked at a 45-75-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the bar back up to the starting position, driving through your chest, shoulders, and triceps.<\/span><\/li>\n<\/ol>\n<p><b>Incline Dumbbell Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set an adjustable bench to an incline of 30-45 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the bench with a dumbbell in each hand, resting on your thighs. Kick the weights up to your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells upward until your arms are fully extended, but not locked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells slowly and with control back to the sides of your chest.<\/span><\/li>\n<\/ol>\n<p><b>Dumbbell Flyes<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a flat or incline bench with a dumbbell in each hand, your palms facing each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With a slight bend in your elbows, lower the weights out to your sides in a wide arc until you feel a stretch in your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your chest muscles to bring the dumbbells back to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Workout_Routine_For_Men\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75852\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Dips (Chest-focused)<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use parallel bars. Grip the bars and push yourself up until your arms are extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean your torso forward slightly to emphasize the chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body until your shoulders are below your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Cable Crossovers<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the pulleys on a cable machine to a high position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the handles and step forward, keeping a slight bend in your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the handles down and across your body, squeezing your chest at the peak of the contraction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Day 2: Back<\/b><\/p>\n<p><b>Pull-Ups<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a pull-up bar with an overhand grip, slightly wider than your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang with your arms fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your body up until your chin is over the bar. Focus on driving your elbows down and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back to the starting position with control.<\/span><\/li>\n<\/ol>\n<p><b>Barbell Rows<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, and bend at the hips until your torso is nearly parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip a barbell with an overhand grip, your hands just outside your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the barbell up toward your lower chest, squeezing your back muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar with control.<\/span><\/li>\n<\/ol>\n<p><b>T-Bar Rows<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand over a T-bar row machine with your feet on the platform.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the handles and pull the weight up toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your back at the top and lower the weight slowly.<\/span><\/li>\n<\/ol>\n<p><b>Seated Cable Rows<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at a cable row machine with your feet on the platform and your knees slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the handle and pull it toward your abdomen, keeping your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades together at the end of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly extend your arms to return to the start.<\/span><\/li>\n<\/ol>\n<p><b>Dumbbell Pullovers<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie perpendicular across a flat bench, with only your upper back supported.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold one dumbbell with both hands over your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping a slight bend in your elbows, lower the dumbbell in an arc behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the dumbbell back over your chest using your lats.<\/span><\/li>\n<\/ol>\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\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Workout_Routine_For_Men\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Day 3: Legs<\/b><\/p>\n<p><b>Barbell Back Squats<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a barbell across your upper back. Stand with your feet shoulder-width apart, your toes pointing slightly out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your chest up and your back straight, descend by bending your knees and hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go down until your thighs are at least parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels to return to a standing position.<\/span><\/li>\n<\/ol>\n<p><b>Romanian Deadlifts (RDLs)<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a barbell with an overhand grip, your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your legs almost straight (a slight bend in the knees), hinge at your hips and lower the barbell.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar until you feel a deep stretch in your hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes and hamstrings to return to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Leg Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a leg press machine with your feet shoulder-width apart on the platform.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the platform away until your legs are extended, but not locked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the platform with control until your knees are at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press back to the start.<\/span><\/li>\n<\/ol>\n<p><b>Leg Extensions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a leg extension machine with the pad resting on your lower shins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs until they\u2019re straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your quads at the top, then lower the weight with control.<\/span><\/li>\n<\/ol>\n<p><b>Lying Leg Curls<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on a leg curl machine with the pad on the back of your ankles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl your legs up toward your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your hamstrings at the top, then lower the weight with control.<\/span><\/li>\n<\/ol>\n<p><b>Standing Calf Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on a calf raise machine or a raised platform with the balls of your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your heels as far as possible to stretch your calves.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up onto your toes as high as you can.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Workout_Routine_For_Men\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75859\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Day 4: Shoulders<\/b><\/p>\n<p><b>Overhead Press (Barbell)<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with a barbell racked at shoulder height. Grip it slightly wider than your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the barbell straight overhead until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar with control back to your shoulders.<\/span><\/li>\n<\/ol>\n<p><b>Dumbbell Lateral Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand holding a dumbbell in each hand at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With a slight bend in your elbows, raise the dumbbells out to your sides until they\u2019re at shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weights with control.<\/span><\/li>\n<\/ol>\n<p><b>Seated Dumbbell Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells overhead until your arms are extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower them slowly back to your shoulders.<\/span><\/li>\n<\/ol>\n<p><b>Face Pulls<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set a cable machine pulley at face height with a rope attachment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the rope and pull it toward your face, separating your hands as you pull.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your rear deltoids and upper back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the start with control.<\/span><\/li>\n<\/ol>\n<p><b>Dumbbell Shrugs<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand holding a heavy dumbbell in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shrug your shoulders straight up toward your ears.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the contraction at the top, then lower slowly.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Workout_Routine_For_Men\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75853\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-GYM-workouts-for-young-men.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Day 5: Arms<\/b><\/p>\n<p><b>Barbell Curls<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand holding a barbell with an underhand grip, your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows pinned to your sides, curl the barbell up toward your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your biceps at the top, then lower the bar with control.<\/span><\/li>\n<\/ol>\n<p><b>Skull Crushers<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a flat bench, holding an EZ-bar or barbell with a narrow grip over your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your upper arms stationary, bend your elbows to lower the bar toward your forehead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms to press the weight back up.<\/span><\/li>\n<\/ol>\n<p><b>Dumbbell Hammer Curls<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand holding a dumbbell in each hand with a neutral (palms facing in) grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl the dumbbells up, keeping your palms facing each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower with control.<\/span><\/li>\n<\/ol>\n<p><b>Triceps Pushdowns<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attach a straight bar or rope to a high pulley.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the attachment and push it down until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your body.<\/span><\/li>\n<\/ol>\n<p><b>Preacher Curls<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at a preacher curl bench, with your upper arms resting on the pad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl the weight up, squeezing your biceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower it all the way down with control.<\/span><\/li>\n<\/ol>\n<p><b>Overhead Triceps Extensions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or stand holding a single dumbbell with both hands over your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbell behind your head by bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms to lift the weight back to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Do you want a routine that\u2019s focused on hypertrophy? Here&#8217;s our favorite <a href=\"https:\/\/betterme.world\/articles\/7-day-workout-routine\/\"><strong>7-day workout routine to build muscle<\/strong><\/a><\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Workout_Routine_For_Men\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75863\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-GYM-workouts-for-young-men.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_I_Gain_Muscle_if_I_Work_out_5_Days_a_Week\"><\/span><b>Will I Gain Muscle if I Work out 5 Days a Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can absolutely gain muscle working out five days a week, as long as your training and nutrition are properly managed. In fact, a 5-day routine is often ideal for a 5-day workout split for muscle gain. The primary driver of muscle hypertrophy (growth) is total training volume &#8211; the total number of sets and reps you perform (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8884877\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 5-day split allows you to accumulate a high weekly volume for each muscle group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A key 2021 study published in <\/span><i><span style=\"font-weight: 400;\">Einstein (S\u00e3o Paulo)<\/span><\/i><span style=\"font-weight: 400;\"> compared a split workout (training muscles twice a week) to a full-body routine (training muscles four times a week). The researchers found that as long as the weekly volume of sets was equal, both groups made similar gains in muscle strength and hypertrophy (<\/span><a href=\"https:\/\/www.scielo.br\/j\/eins\/a\/sQYb5T8zwYNzgNCpK8pDYwF\/?lang=en\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This reinforces the idea that volume is king.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, a &#8220;bro split&#8221; trains each muscle only once per week. While the volume per session is high, the frequency is low. A 2016 meta-analysis in <\/span><i><span style=\"font-weight: 400;\">Sports Medicine<\/span><\/i><span style=\"font-weight: 400;\"> suggested that training a muscle group at least twice per week is superior for hypertrophy (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-016-0543-8\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This doesn&#8217;t mean that a bro split is ineffective. The high volume and intensity of a dedicated body-part day can create significant muscle damage and metabolic stress, two other factors that contribute to growth (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). For an advanced lifter who can generate tremendous intensity, a once-per-week session may be enough stimulus, particularly with a full week for recovery.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/skinny-to-muscular-workout-plan\/\">Skinny to Muscular Workout Plan: Tips, Tricks, and Training Essentials<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_to_See_Results_from_Working_out_5_Days_a_Week\"><\/span><b>How Long Does It Take to See Results from Working out 5 Days a Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Visible results from a consistent 5-day workout routine typically appear within 8-12 weeks (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). However, the timeline depends on several factors:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training Experience:<\/b><span style=\"font-weight: 400;\"> Beginners often see faster initial gains (often called &#8220;newbie gains&#8221;) due to rapid neural adaptations and muscle sensitivity to training. An untrained individual can see noticeable strength increases in just a few weeks (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2025.1598149\/full\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consistency:<\/b><span style=\"font-weight: 400;\"> Adhering to your 5-day plan without missing workouts is essential.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nutrition:<\/b><span style=\"font-weight: 400;\"> You must consume enough calories and protein to support muscle repair and growth. A caloric surplus (eating more calories than you burn) is generally required to build significant muscle mass (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2020.569270\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recovery:<\/b><span style=\"font-weight: 400;\"> Getting 7-9 hours of quality sleep per night is essential for hormone regulation and muscle recovery (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0306987711001800?via%3Dihub\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Genetics:<\/b><span style=\"font-weight: 400;\"> Individual genetic predispositions play a role in how quickly you build muscle (<\/span><a href=\"https:\/\/www.research-archive.org\/index.php\/rars\/preprint\/view\/2793\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A 2019 study in <\/span><i><span style=\"font-weight: 400;\">Archivos de Medicina del Deporte<\/span><\/i><span style=\"font-weight: 400;\"> showed significant improvements in strength and body composition in untrained men after just eight weeks of training, regardless of whether or not they used a full-body or split routine. (<\/span><a href=\"https:\/\/archivosdemedicinadeldeporte.com\/articulos\/upload\/or01_Prieto_ingles.pdf#:~:text=Various%20studies%20have%20demonstrated%20that%20both%20split,length%20of%20those%20sessions%20and%20personal%20preferences10.\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">) This suggests that if you&#8217;re consistent, you can expect to see and feel a difference in about two months.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Are you looking for the ultimate program? Here\u2019s our guide to the <\/span><a href=\"https:\/\/betterme.world\/articles\/best-5-day-workout\/\"><b>best 5-day workout<\/b><\/a><span style=\"font-weight: 400;\"> you can follow.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Workout_Routine_For_Men\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75487\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/GYM-workouts-for-young-men-cover-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/GYM-workouts-for-young-men-cover-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/GYM-workouts-for-young-men-cover-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/GYM-workouts-for-young-men-cover-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/GYM-workouts-for-young-men-cover-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/GYM-workouts-for-young-men-cover-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=\"Is_working_out_5_days_a_week_considered_active\"><\/span><strong>Is working out 5 days a week considered active?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, working out for at least 30 minutes 5 days a week is considered highly active. It exceeds the general physical activity guidelines recommended by organizations such as the World Health Organization, which suggest at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, plus muscle-strengthening activities on two or more days (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_a_full-body_workout_for_5_days\"><\/span><strong>Can I do a full-body workout for 5 days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While you can do a full-body workout five days a week, it&#8217;s generally not recommended for most people. Training the same muscles on consecutive days can lead to inadequate recovery, which increases the risk of overtraining and injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you choose to do this, the volume and intensity of each session must be very low to allow for recovery. A more effective approach would be to alternate between different full-body workouts or to ensure at least one day of rest between sessions.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_5_days_overtraining\"><\/span><strong>Is 5 days overtraining?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Training 5 days a week isn\u2019t inherently overtraining, but it can be if it\u2019s not managed properly. Overtraining occurs when the total stress from training, work, and life exceeds your body&#8217;s ability to recover. Key factors to prevent overtraining on a 5-day plan include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensuring you get adequate sleep (7-9 hours).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating sufficient calories and protein.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Managing your life stress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Listening to your body and taking extra rest days when needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Programming deload weeks (periods of reduced volume and intensity) every 4-8 weeks.<\/span><\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"When_is_the_best_time_to_exercise\"><\/span><strong>When is the best time to exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The &#8220;best&#8221; time to exercise is the time that you can consistently stick to. Physiologically, there are minor differences. Some studies have suggested that strength and power output may be slightly higher in the late afternoon (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8425416\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the difference is small, and consistency is far more important for long-term results. Whether you prefer to train in the morning, at lunchtime, or in the evening, choose the time that best fits your schedule and energy levels.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5_Day_Workout_Routine_For_Men\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-squats.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 5-day workout routine for men, particularly the classic &#8220;bro split&#8221;, can be a powerful tool for building muscle and strength, particularly for lifters with a year or more of consistent training under their belt. It allows for high volume and focus on individual muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s not the only way to train. Other splits such as upper\/lower or PPL may offer superior frequency for muscle growth. The science is clear &#8211; as long as your total weekly volume is sufficient and you are progressively overloading your muscles, you\u2019ll make progress. The best split is the one you can adhere to consistently and recover from effectively.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>So much has been written on how to structure the perfect workout week. All a training plan really is is a collection of principles. So, it follows that getting the principles right is the only thing that truly matters. When you have 5 days available for workouts, you have the opportunity to create a comprehensive, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83805,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[129],"tags":[],"coauthors":[45],"class_list":["post-83804","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-men"],"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>5-Day Workout Routine for Men: The Ultimate Guide - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 5 DAY WORKOUT ROUTINE FOR MEN \u27a4: A science-backed guide to the &quot;bro split&quot; for muscle gain. Includes a complete program, exercise instructions, and expert insights.\" \/>\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=\"5-Day Workout Routine for Men: The Ultimate Guide\" \/>\n<meta property=\"og:description\" content=\"\u2605 5 DAY WORKOUT ROUTINE FOR MEN \u27a4: A science-backed guide to the &quot;bro split&quot; for muscle gain. Includes a complete program, exercise instructions, and expert insights.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/\" \/>\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=\"2025-12-14T12:25:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-858-5-day-workout-routine-for-men-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=\"15 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-workout-routine-for-men\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"5-Day Workout Routine for Men: The Ultimate Guide\",\"dateModified\":\"2025-12-14T12:25:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/\"},\"wordCount\":3030,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-858-5-day-workout-routine-for-men.png\",\"articleSection\":[\"For Men\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">So much has been written on how to structure the perfect workout week. All a training plan really is is a collection of principles. So, it follows that getting the principles right is the only thing that truly matters.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When you have 5 days available for workouts, you have the opportunity to create a comprehensive, well-rounded training program. However, with so many options out there, it can be overwhelming to figure out what exactly to do each day. This is why we've created this ultimate science-backed guide for a 5-day workout routine for men.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Ahead, you will find all there is to know about creating a detailed training plan that works without leaving you burned out.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a 5-Day Workout Routine for Men?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A 5-day workout routine is a training schedule that involves exercising five days per week. This frequency is common among intermediate to advanced lifters who have moved beyond the initial stages of training (<\/span><a href=\\\"https:\/\/www.nsca.com\/education\/articles\/kinetic-select\/determination-of-resistance-training-frequency\/#:~:text=The%20recommendation%20for%20the%20novice,25%2C51%2C95).\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). For men, these routines are often designed to maximize muscle gain and strength.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">One of the most popular ways to structure a 5-day routine is the \\\"bro split\\\", which is also known as a body-part split. This method dedicates each of the five training days to a specific muscle group.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A typical bro split may look like this:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Monday:<\/b><span style=\\\"font-weight: 400;\\\"> Chest<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/\",\"name\":\"5-Day Workout Routine for Men: The Ultimate Guide - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-858-5-day-workout-routine-for-men.png\",\"dateModified\":\"2025-12-14T12:25:37+00:00\",\"description\":\"\u2605 5 DAY WORKOUT ROUTINE FOR MEN \u27a4: A science-backed guide to the \\\"bro split\\\" for muscle gain. 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Includes a complete program, exercise instructions, and expert insights.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"5-Day Workout Routine for Men: The Ultimate Guide","og_description":"\u2605 5 DAY WORKOUT ROUTINE FOR MEN \u27a4: A science-backed guide to the \"bro split\" for muscle gain. Includes a complete program, exercise instructions, and expert insights.","og_url":"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-12-14T12:25:37+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-858-5-day-workout-routine-for-men-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"5-Day Workout Routine for Men: The Ultimate Guide","dateModified":"2025-12-14T12:25:37+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/"},"wordCount":3030,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-858-5-day-workout-routine-for-men.png","articleSection":["For Men"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">So much has been written on how to structure the perfect workout week. All a training plan really is is a collection of principles. So, it follows that getting the principles right is the only thing that truly matters.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">When you have 5 days available for workouts, you have the opportunity to create a comprehensive, well-rounded training program. However, with so many options out there, it can be overwhelming to figure out what exactly to do each day. This is why we've created this ultimate science-backed guide for a 5-day workout routine for men.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Ahead, you will find all there is to know about creating a detailed training plan that works without leaving you burned out.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a 5-Day Workout Routine for Men?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A 5-day workout routine is a training schedule that involves exercising five days per week. This frequency is common among intermediate to advanced lifters who have moved beyond the initial stages of training (<\/span><a href=\"https:\/\/www.nsca.com\/education\/articles\/kinetic-select\/determination-of-resistance-training-frequency\/#:~:text=The%20recommendation%20for%20the%20novice,25%2C51%2C95).\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). For men, these routines are often designed to maximize muscle gain and strength.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">One of the most popular ways to structure a 5-day routine is the \"bro split\", which is also known as a body-part split. This method dedicates each of the five training days to a specific muscle group.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A typical bro split may look like this:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monday:<\/b><span style=\"font-weight: 400;\"> Chest<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/","url":"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/","name":"5-Day Workout Routine for Men: The Ultimate Guide - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/5-day-workout-routine-for-men\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-858-5-day-workout-routine-for-men.png","dateModified":"2025-12-14T12:25:37+00:00","description":"\u2605 5 DAY WORKOUT ROUTINE FOR MEN \u27a4: A science-backed guide to the \"bro split\" for muscle gain. 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