Plan page
5 day gym plan for muscle
Five training days, 60 minutes each, rotating push, pull and legs so nothing gets hit twice in a row. Here is the first week as the plan hands it to you.
01The answers behind it
- Goal
- Muscle gain
- Experience
- A year or more
- Days per week
- 5 days
- Session length
- 60 minutes
- Equipment
- A full gym
- Split
- Push, pull, legs
- Age band
- 30-39
- Left out
- Nothing
Change any of these and the plan changes with them.
Get your Day 102Week 1, day by day
| Day | Session | Time |
|---|---|---|
| Day 1 Mon | Push | 60 min |
| Day 2 Tue | Pull | 60 min |
| Day 3 Wed | Rest day | — |
| Day 4 Thu | Legs | 60 min |
| Day 5 Fri | Push | 60 min |
| Day 6 Sat | Pull | 60 min |
| Day 7 Sun | Rest day | — |
Day 1 Push
60 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell bench pressShoulder blades pinned to the bench, elbows about 45 degrees, touch the chest. | 4 | 8-10 | 90 s |
| Overhead pressSqueeze your glutes, press straight up, finish with your ears in front of your arms. | 4 | 8-10 | 90 s |
| Incline dumbbell pressBench at 30 degrees, wrists over elbows, press slightly back over your face. | 3 | 10-12 | 60 s |
| Overhead triceps extensionElbows pointing forward, lower behind your head, keep the ribs down. | 3 | 10-12 | 60 s |
| Lateral raiseLight weight, lead with the elbows, stop at shoulder height. | 3 | 10-12 | 60 s |
| PlankRibs down, glutes on, keep breathing the whole set. | 3 | 10-12 | 60 s |
Day 2 Pull
60 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lat pulldownChest up, pull the bar to your collarbone, do not lean back to finish the rep. | 4 | 8-10 | 90 s |
| One-arm dumbbell rowFlat back, pull the weight to your hip, no twisting through the spine. | 4 | 8-10 | 90 s |
| Seated cable rowChest tall, pull to your stomach, let the shoulder blades move at the end. | 3 | 10-12 | 60 s |
| Hammer curlPalms facing in the whole set, elbows still, squeeze at the top. | 3 | 10-12 | 60 s |
| Face pullPull towards your forehead, elbows high, finish with your hands beside your ears. | 3 | 10-12 | 60 s |
| Pallof pressStand side-on to the cable, press straight out, resist the twist. | 3 | 10-12 | 60 s |
Day 4 Legs
60 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back squatBrace before you unrack, sit between your hips, knees tracking over your toes. | 4 | 8-10 | 90 s |
| Romanian deadliftPush your hips back, keep the weight close, stop when your hamstrings say so. | 4 | 8-10 | 90 s |
| Walking lungeLong step, back knee down towards the floor, torso upright the whole way. | 3 | 10-12 | 60 s |
| Dead bugLower back stays flat on the floor. If it lifts, shorten the reach. | 3 | 10-12 | 60 s |
| Standing calf raiseAll the way up, all the way down, two seconds at the bottom stretch. | 3 | 10-12 | 60 s |
| Farmer carryTall and quiet. Walk 30 seconds, shoulders down, do not lean. | 3 | 10-12 | 60 s |
Day 5 Push
60 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell bench pressShoulder blades pinned to the bench, elbows about 45 degrees, touch the chest. | 4 | 8-10 | 90 s |
| Overhead pressSqueeze your glutes, press straight up, finish with your ears in front of your arms. | 4 | 8-10 | 90 s |
| Push-upStraight line from head to heels, elbows back rather than out, full lockout. | 3 | 10-12 | 60 s |
| Overhead triceps extensionElbows pointing forward, lower behind your head, keep the ribs down. | 3 | 10-12 | 60 s |
| Landmine pressPress up and forward at an angle. Easier on the shoulder than straight overhead. | 3 | 10-12 | 60 s |
| Side plankStack your shoulders and hips, lift the bottom rib away from the floor. | 3 | 10-12 | 60 s |
Day 6 Pull
60 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lat pulldownChest up, pull the bar to your collarbone, do not lean back to finish the rep. | 4 | 8-10 | 90 s |
| One-arm dumbbell rowFlat back, pull the weight to your hip, no twisting through the spine. | 4 | 8-10 | 90 s |
| Seated cable rowChest tall, pull to your stomach, let the shoulder blades move at the end. | 3 | 10-12 | 60 s |
| Hammer curlPalms facing in the whole set, elbows still, squeeze at the top. | 3 | 10-12 | 60 s |
| Inverted rowBody straight, pull your chest to the bar, pause for a beat at the top. | 3 | 10-12 | 60 s |
| Hanging knee raiseCurl your pelvis up rather than just lifting the legs. No swinging. | 3 | 10-12 | 60 s |
Weeks 2, 3 and 4 are where a plan usually falls apart
Week 2 asks for one more rep. Week 3 adds weight. Week 4 goes lighter on purpose. All 30 days come dated, with the rest days already placed, for €1.99 once. No card kept, nothing to cancel.
Get your Day 1
Eight questions, about two minutes. Day 1 is free and yours to keep.
03Other plan pages
- 2 day a week workout planTwo sessions a week is enough to hold ground and add a little.
- 3 day strength training planLow reps, long rest, and the same few movements every session so the weight can go up.
- 30 minute dumbbell workout planFour exercises a session and shorter rest, so the whole thing fits in half an hour with dumbbells.
General fitness information, not medical advice. Stop and get it checked if something hurts, and start lighter than you think you need to.