Free Workout Templates
Five days a week is for lifters who love training and recover well — maximum weekly volume, short focused sessions, every muscle group getting dedicated attention. Each plan below is free with the full prescription listed.
An advanced 5-day gym athletic performance program. Heavy strength work, explosive speed days, …
A demanding 5-day CrossFit program for advanced athletes. Heavy olympic lifting, high-skill gym…
An advanced 5-day bodyweight endurance program. Five focused sessions with extended sets and mi…
An advanced 5-day bodyweight fat-loss program. Five focused sessions with AMRAP sets and minima…
An advanced 5-day gym fat-loss program. High-frequency training with compound lifts and short r…
An advanced 5-day bodyweight program structured as Upper/Lower/Push/Pull/Legs. Each muscle grou…
A beginner bodyweight program with dedicated Upper, Lower, Push, Pull, and Legs days. Used as a…
Intermediate bodyweight program with dedicated chest, back, shoulders, arms and legs days. Prov…
An advanced 5-day dumbbell program structured as Upper/Lower/Push/Pull/Legs. Each muscle group …
A beginner dumbbell program with dedicated Upper, Lower, Push, Pull, and Legs days. Provides fo…
Intermediate dumbbell program with dedicated chest, back, shoulders, arms and legs days. Provid…
An advanced 5-day full-gym program structured as Upper/Lower/Push/Pull/Legs. Two upper sessions…
A beginner gym program with dedicated Upper, Lower, Push, Pull, and Legs days using machines, c…
Intermediate gym program with dedicated chest, back, shoulders, arms and legs days using machin…
An advanced 5-day kettlebell program structured around the StrongFirst grind/ballistic distinct…
A beginner kettlebell program with dedicated Upper, Lower, Push, Pull, and Legs days. Provides …
Intermediate kettlebell program with dedicated chest, back, shoulders, arms and legs days. Prov…
An advanced 5-day resistance band program covering push, pull, legs, upper, and glute/core days…
A beginner resistance band program with dedicated Upper, Lower, Push, Pull, and Legs days. Prov…
Intermediate resistance band program with dedicated chest, back, shoulders, arms and legs days.…
A high-volume 5-day gym HIIT program for advanced athletes, blending barbell, dumbbell, kettleb…
A demanding 5-day bodyweight HIIT program for advanced athletes. High-volume circuits, explosiv…
An advanced 5-day gym muscle-gain program. High frequency, high volume, and strategic exercise …
An advanced 5-day bodyweight mobility program. Five targeted sessions address hip/ankle, should…
An advanced 5-day gym shredding program. Heavy compound work with high-volume accessories and t…
An intermediate 5-day gym shredding program. Maintain strength and muscle while stripping fat t…
Intermediate and advanced lifters with at least a year of consistent training, decent sleep, and a schedule that genuinely allows five sessions. The advantage is volume distribution: each session can be shorter and more intense because the work is spread across the week. If you regularly miss sessions, drop to 4 days — a completed plan always beats an ambitious one.
Common structures include push/pull/legs plus upper/lower, body-part splits with a dedicated day per muscle group, and hybrid strength-plus-conditioning weeks. The right choice depends on your goal — the plans below cover muscle gain, fat loss and athletic performance variants.
No — total weekly volume and recovery matter more than the number of days. Spreading volume across five shorter sessions can actually aid recovery per session. It becomes too much only when sleep, nutrition or consistency can’t support it.
Push/pull/legs is one way to structure a 5-6 day week, not a competitor to it. A 5-day plan can be PPL plus upper/lower, a body-part split, or a hybrid. Pick by goal and preference — several structures are represented below.
No — while most 5-day programs assume gym access for exercise variety, the home variants below use dumbbells or bodyweight with the same split logic.