5 Day Gym Workout Routine for Men

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 is 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.

Diet and Nutrition Tips

I would recommend going on a slow bulk for this routine to get the most out of it. It is easier to cut some fat afterwards than trying to make strength gains on a calorie deficit.

If you keep your weight consistent and need some tips to add calories into your diet, here are some of the best and healthiest ways to do so:

  • Butter
  • Cream cheese
  • Sour cream
  • Whole milk
  • Heavy cream
  • Cheese on everything
  • Protein shakes
  • Peanut butter
  • Olive oil
  • Extra dressing

These all add flavor and healthy fats to your diet. Personally, I prefer adding calories through this means instead of going to McDonalds and smashing a couple McDoubles.

You will feel better, have more energy, and your stomach will thank you.

Note: A little bit goes a long way, so be sure to know how many calories you are adding.

Recommended Supplements

Without a good diet, supplementation is mostly a waste of money. I will be the first to tell you to spend money on some good meats than a jug of protein.

For those who have their diets in check, here are the supplements I would use with this routine.


MTS Nutrition Clash

I personally like apple mango, but all flavors are good.

This is a great blend without too many stimulants.


MTS Machine Whey Protein: 5lbs

This is in my opinion the best tasting protein on the market. Period.

Great blend with no secrets, no amino spiking, and it is some of the best in the industry.

So far I’ve had Red Velvet, Cookies and Cream, and Key Lime. All are A+.

MTS Nutrition Protein


MTS Nutrition Machine Fuel

Marc Lobliner has his sweetening on point with these supplements.

I’ve used mixed berry and grape and I love them both.


Optimum Nutrition Micronized Creatine

I have a review of Optimum Nutrition’s Creatine and it’s a tried and true supplement. It will help with performance and recovery. I highly recommend this.

Cardio and Conditioning Schedule

Conditioning is one of the most important things you can work on to improve your lifts, endurance, and stamina. Improving conditioning also improves life out of the gym.

This particular routine focuses a bit on conditioning, core strength, and mobility.

Once you start lifting relatively heavier weights, you’re going to start breaking form because of muscle weaknesses, lack of conditioning/muscle endurance and mobility issues; so lets address them here.

Warming Up

For your pre-workout warm up, start by walking for 3 minutes and follow-up with a 30 second balls-to-the-walls high intensity sprint. Finish off with 90 seconds of walking.

This “shock” is going to prime your body to train hard and helps get your core body temperature up.

Post Workout Conditioning

I’m not big on citing research materials and I sure as hell am not interested in doing the scientific leg work, but doing high intensity interval training will help improve your muscle and strength gains.

The Plan:

  • 5 minutes brisk walking
  • 30 seconds jogging
  • 30 seconds walking
  • 30 seconds sprinting
  • 30 seconds walking
  • 45 seconds sprinting
  • 1 minute walking
  • 1 minute jogging
  • 1 minute walking
  • 30 seconds full sprinting
  • 1.5 minutes walking slowly tapering down to finish

Cardio and Conditioning Tips

This sounds like some special formula but it isn’t; this is a template, if you don’t follow it exactly, you’re fine.

What I want to make you aware of is warming up and priming your body for high intensity training.

Don’t get stuck on the numbers, if you have poor conditioning, add longer walk (resting) periods and strive to recover faster.

Workout Schedule

A sample workout schedule will look something like this:

  • 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 5
Dumbbell Shrugs 3 8
Seated Rows 3 12
Standing Bent Over Laterals 3 12
Planks* 3


Workout B
Exercise Sets Rep Goal
Military Press 5 5
Arnold Press 3 8
Front Lateral Raises 3 12
Side Lateral Raises 3 12


Workout C
Exercise Sets Rep Goal
Bent Over Barbell Rows 5 5
Pull Ups 3 8
Dumbbell Curls 3 12
Straight Arm Pulldown 3 12


Workout D
Exercise Sets Rep Goal
Flat Bench 5 5
Incline Dumbbell Bench 3 8
Close Grip Bench Press 3 12
1 Arm Tricep Extensions 3 12


Workout E
Exercise Sets Rep Goal
Squats 5 5
Calf Raises*** 3 8
Hamstring Curls 3 12
Leg Extensions 3 12
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.

*** – 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.

152 thoughts on “5 Day Gym Workout Routine for Men

  1. Hi Cutty,

    Really enjoying the workout. It’s simple and easy to follow and cram in 5 times a week.

    I really struggle with all the row exercises though. The seated row machine at my corporate office doesn’t actually really let my thighs fit in as it is not really a gym for big training. The bigger problem is with bent over rows, db rows etc where no matter how I do them I just seem to end up with knackered biceps and triceps but no real back workout. Even inverse rows which I was told were good wasybsubstitues just feels like I’m bicep curling my body weight. Any tips??


    1. Oli, thank you for the kind words.

      I actually used to have this issue and I have something I’d invite you to try. When doing rows of any kind, think about your hand as the anchor. You simply hold onto the weight.

      When doing the row, make it feel like you have a string attached to your elbow that you are pulling. You eventually will eliminate your biceps and start using your lats correctly. Try using a false grip when rowing to see if that helps eliminate some bicep pull. Rows do include the bicep, but if you practice “pulling your elbow” you’ll start to understand what I mean. If you’ve ever had to pull start a push mower a bunch, you’ve probably made this motion.

      Let me know if that helps.

  2. Curty, im a 57 year old young ma started using 5 day plan 9.2217. Made great gains.mac bench was 225lbs when shit hit the fan 255. Just last week got triple by pass. I will back better can we work pn a plan to get back in the game in about 5 weeks. Takes 6 weeks for chest bones grow back.

    1. I removed your phone number so you wouldn’t have crazies calling you. As for the routine, we’ll build one to suit you as time gets closer. It’ll consist more of recovery, rehabbing your chest and starting to get some mobility back in the affected area.

      We’ll get you back running soon.

    1. It really depends on your goals but in general, 60-90 seconds for small accessory lifts and 2-5 minutes on heavy compound lifts are a good place to start.

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