5 Day Gym Workout Routine for Men

Cutty June 13, 2013 88
5 Day Gym Workout Routine for Men
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Here is a 5 day routine that utilizes a 5×5 scheme for the compound movements and a higher 8-12 reps for accessory movements. This routine uses the rep goal system and designed to be ran as long as you are seeing results. In order for you to get the best results with this program, be consistent and always strive for progression.

Here is a sample schedule:

  • Day 1 – Workout A
  • Day 2 – Workout B
  • Day 3 – Workout C
  • Day 4 – Workout D
  • Day 5 – Workout E
  • Day 6 – Off
  • Day 7 – Off

The benefit to starting on a Monday is while everyone is benching and hogging the dumbbells, you are deadlifting and on the other side of the gym.

I would recommend doing a short 20-30 minute cardio session post workout at least twice a week for optimum muscle growth and recovery.

When doing a gym session 5 days a week, you must eat a lot of healthy whole foods. Chicken, broccoli, sweet potatoes, bacon, ground beef, lots of veggies, and whey protein will give your body the fuel it needs to get bigger, stronger, and faster. Eating enough food and getting enough sleep is what builds your muscles. Going to the gym lifting heavy ass weight is the easy part.

Workout A
Exercise Sets Rep Goal
Deadlifts 5 25
Shrugs 3 24
Seated Rows 3 36
Face Pulls 3 36
Planks* 3 -

 

Workout B
Exercise Sets Rep Goal
Military Press 5 25
Arnold Press 3 24
Front Lateral Raises 3 36
Side Lateral Raises 3 36

 

Workout C
Exercise Sets Rep Goal
Bent Over Barbell Rows 5 25
Pull Ups 3 24
Barbell Curls 3 36
Back Machine ** 3 36

 

Workout D
Exercise Sets Rep Goal
Flat Bench 5 25
Incline Bench 3 24
Close Grip Bench Press 3 36
Tricep Extensions 3 36

 

Workout E
Exercise Sets Rep Goal
Squats 5 25
Calf Raises*** 3 24
Hamstring Curls 3 36
Leg Extensions 3 36
Planks* 3 -

 

* – Planks aren’t the same rep goal scheme as other lifts. When you are supposed to do planks, do 3 sets of 1 rep and record your results for each set. The goal to beat for next time is to beat the combined time of those 3 planks. Keep the rest short; 60 seconds and really squeeze the abs and back and keep that core tight.

** – Choose 1 back machine in your gym to use here. Every gym has different machines, so pick one that you enjoy doing, or one that really works your lats out. Stick with this machine and record your weight and progression just like every other exercise

*** – There are many different calf raise variations, pick the one that works best for you. Examples are: Seated Calf Raises, Standing Calf Raise Machine, Standing Calf raises in the Smith Machine. Choose the one that works best for you and stick with it.

 

If you are man enough to do this extreme workout, leave a comment below and in 8 weeks come back and tell us how you are progressing.

Written by Cutty

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88 Comments »

  1. Chris May 17, 2014 at 1:35 pm - Reply

    Sorry to bother u again cutty, this time I heard a pop in my ankle while doing heavy squats. (I’m falling apart obviously) I injured that area in 2008. I realized that it was due to the lack of range of motion in my ankle. During squats when I try to hit 90 degrees, it seems my posture compensate. I know you told me to de load for a week, but I’m finding it hard to keep out . Should I just skip legs till it heals, (I would hate that, favorite training day ) , modify the excercises? Also what can I do to correct my form? Thanks bro!

    • Cutty May 17, 2014 at 5:25 pm -

      Leg presses aren’t a replacement for squats but see how leg presses feel on the ankle. My right elbow, right knee, right wrist, left ankle and lower back are all torn up on my body and I still am going heavy so I guess that’s just something you either do or don’t do :)

      You aren’t bothering me,

      Cutty

  2. Chris May 17, 2014 at 11:17 pm - Reply

    Thx, I do presses as well. But I would miss squats way to much. Any idea how to work on form? Go super light, put a box under my ass?

    • Cutty May 18, 2014 at 10:46 pm -

      Go lighter, put a box under and force yourself to correct your form. Try different stances and widths to see if there’s something that feels more natural. I can’t hardly get parallel without a bit of weight on the bar but doing box squats for me has helped. I know some people who has helped and those who haven’t.

      Add in some goblet squats in too and work on getting deep as hell with them. You have any form vids?

      Cutty

  3. Chris May 19, 2014 at 3:05 am - Reply

    Not yet, as soon as this ankle feels a little better ill record one. Thanks for the advice once again bro, keep up the great work.

    • Cutty May 19, 2014 at 11:12 am -

      I hear you on ankle, I have a botched surgery and deal with the pain every day.

      Cutty

  4. Chris June 12, 2014 at 2:08 pm - Reply

    Sup cutty! Mobility gettin better on the ankle, thx for the advice! Getting 90 degrees, great form, had to drop weight to 225 for 5 sets of 12 to get muscle memory for form for now, goin up slowly. Quick question, I’m gonna start taking Pump-HD pre workout drink. As it contains creatine monohydrate, should I take it on off days? I’m only off I-2 times a week… Thx bro!!!

    • Cutty June 12, 2014 at 6:09 pm -

      Glad to hear things are progressing. If you have extra creatine mono to take on your off days it wouldn’t hurt to take creatine for sure, but you’re just wasting pre workout if you take it on off days.

      Keep me updated.

  5. Chris June 13, 2014 at 3:53 pm - Reply

    You got it, thx as always

    • Cutty June 13, 2014 at 4:33 pm -

      No problem!

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