The Ultimate 5-Day Workout Routine – Free Program

- Free workout plan for muscle growth -

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Why a 5-Day Weightlifting Routine Works

When it comes to effective fitness plans, consistency and structure are key. A 5-day weightlifting split provides the perfect balance of:

• Volume and intensity: You’re working your muscles frequently enough for growth, but with sufficient recovery time.
• Targeted focus: By dedicating each workout to specific muscle groups, you can avoid overtraining and maximize gains.
• Flexibility: This type of routine can work for various fitness goals, whether it’s fat loss, building muscle, or improving athletic performance.

Science says that optimal muscle growth happens when each muscle group is worked 2-3 times per week, with proper recovery periods. A well-designed 5-day routine strikes the right balance by splitting your sessions into focused areas while incorporating rest and active recovery.

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Who Is This Routine Ideal For?

This 5-day split is perfect if:

• You have experience with basic weightlifting exercises and proper form.
• You’re committed to working out consistently 5 days a week.
• Your goals include fat loss, muscle building, or improving body composition.
• You want structure and variety to avoid plateauing.

This plan is not ideal for beginners who are unfamiliar with weightlifting or those unable to commit to regular workouts. However, beginners can modify the exercises or follow a 3- or 4-day routine first (also available in the GetFIT App!).

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Common Struggles & How to Overcome Them

1. Lack of Progress:
   Many people struggle to see results because of poor programming or inconsistent effort. A structured 5-day plan ensures every muscle group is trained effectively with a mix of compound lifts and isolation exercises for balanced growth.
   👉 Actionable Tip: Track your workouts! Progressively increase your weights, reps, or sets over time.
2. Not Knowing What to Do:
   Wandering around the gym without a clear plan can waste time and energy. Having a routine in place eliminates guesswork.
   👉 Actionable Tip: Follow the sample plan below and adapt it to your fitness level.
3. Plateauing:
   Plateaus happen when your muscles adapt to the same workout. This routine keeps things fresh with varied rep ranges and exercise selection.
   👉 Actionable Tip: Switch up your routine every 6-8 weeks (or let ORION, our AI coach, create a tailored plan for you).
4. Struggles with Nutrition:
   Your progress is 80% diet, 20% exercise. Poor eating habits can stall your goals.
   👉 Actionable Tip: Use the GetFIT App’s meal plans and recipes for guidance. Our protein-packed meals and customized shopping lists will keep you on track.

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Sample 5-Day Workout Routine

Here’s what a week of this plan looks like:

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Day 1: Upper Body Push (Chest, Shoulders, Triceps)

• Bench Press: 4x8-10
• Incline Dumbbell Press: 3x10-12
• Overhead Shoulder Press: 4x8-10
• Lateral Raises: 3x12-15
• Tricep Dips: 3x10-12

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Day 2: Lower Body (Quads, Hamstrings, Glutes)

• Squats: 4x8-10
• Romanian Deadlifts: 3x10-12
• Leg Press: 4x10-12
• Bulgarian Split Squats: 3x10-12 (each leg)
• Glute Bridges: 3x12-15

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Day 3: Upper Body Pull (Back, Biceps)

• Pull-Ups (Assisted if needed): 3x8-10
• Barbell Rows: 4x8-10
• Lat Pulldowns: 3x10-12
• Face Pulls: 3x12-15
• Bicep Curls: 3x12-15

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Day 4: Active Recovery or Cardio

• Go for a light jog, swim, or yoga session. Walking is another great option!

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Day 5: Full Body (Hypertrophy Focus)

• Deadlifts: 4x6-8
• Dumbbell Bench Press: 3x10-12
• Goblet Squats: 3x10-12
• Cable Rows: 3x10-12
• Lateral Lunges: 3x12 (each leg)

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Day 6: Active Recovery

• Mobility exercises, stretching, or yoga.

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Day 7: Rest

• Let your body recover fully. Sleep and nutrition are critical.

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Ready for More? Try the Full Plan in the GetFIT App!

If you loved this sample routine, the GetFIT App’s Premium Membership has you covered with:

• Hundreds of workout plans for every fitness level and goal.
• Tailored programs designed by our AI coach, ORION, for your specific needs.
• Nutrition guides, recipes, and meal plans that fit your lifestyle.
• Access to world-class fitness and diet experts for additional support.

And the best part? You can try it all for FREE with our 5-day trial. No risks, no commitments. Cancel anytime in seconds!

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Who Is GetFIT App’s Premium Membership For?

• Anyone struggling to lose fat or build muscle.
• Busy individuals needing easy, effective workout plans.
• Those who want clear, science-based guidance for diet and fitness.
• Beginners and advanced lifters alike who want results without trial and error.
• People looking for hundreds of recipes and meal plans that are quick and delicious.

Don’t let confusion or guesswork hold you back. Take the first step toward achieving your goals with GetFIT App’s Premium Membership.

Start your free 5-day trial today, and experience the tools, plans, and guidance that have already transformed thousands of lives. Join below!