5 day workout routine for weight loss and muscle gain

Mr. AJ


Welcome to our comprehensive 5-day workout routine designed specifically to help you achieve your weight loss and muscle gain goals. We understand how important it is to find an effective fitness plan that not only helps you shed unwanted pounds but also allows you to build lean muscle mass for a strong and toned physique. In this article, we will walk you through each day of the workout plan, providing detailed explanations and step-by-step instructions on how to perform each exercise. Say goodbye to outdated, ineffective workouts and say hello to a transformative fitness journey.

5 day workout routine for weight loss and muscle gain

5 day workout routine for weight loss and muscle gain

Day 1: Full-Body Strength Training


Before diving into your workout, it's crucial to warm up your muscles to prevent injuries and enhance performance. A dynamic warm-up that includes light cardio, such as jumping jacks, high knees, and arm circles, will get your blood flowing and prepare your body for the challenges ahead.

Workout Routine

  1. Squats: Begin with squats, an excellent compound exercise targeting your quads, hamstrings, glutes, and core. Ensure proper form, keep your back straight, and lower yourself as if sitting on an imaginary chair.

  2. Push-ups: Strengthen your chest, shoulders, and triceps with this classic bodyweight exercise. If you're a beginner, you can modify by performing push-ups on your knees.

  3. Bent-Over Rows: Grab a pair of dumbbells and work on your back muscles with bent-over rows. Keep your core engaged and maintain a neutral spine throughout.

  4. Lunges: Engage your leg muscles and improve balance with lunges. Step forward with one leg and lower your body until both knees are at a 90-degree angle.

  5. Plank: Finish your full-body workout with a plank, an isometric exercise that targets your core and improves stability. Keep your body in a straight line, avoiding sagging or lifting your hips.

Cool Down

After an intense workout, it's essential to cool down to lower your heart rate gradually and prevent muscle soreness. Engage in static stretching for each major muscle group, holding each stretch for 20-30 seconds.

Day 2: High-Intensity Interval Training (HIIT)


For your HIIT workout, start with a brief warm-up involving dynamic stretches and light aerobic exercises like jogging in place and butt kicks.

Workout Routine

  1. Burpees: Begin with burpees, an intense full-body exercise that boosts your heart rate and torches calories. Perform a squat, kick your feet back into a plank, do a push-up, jump back into a squat, and explode upward.

  2. Mountain Climbers: Engage your core and work on your cardiovascular endurance with mountain climbers. Start in a plank position and alternate bringing your knees towards your chest.

  3. Jump Squats: Amplify your lower body workout with jump squats. Lower yourself into a squat and explosively jump up, landing softly back into the squat position.

  4. Russian Twists: Strengthen your obliques with Russian twists. Sit on the floor, lean back slightly, and rotate your torso while holding a weight or medicine ball.

  5. High Knees: Elevate your heart rate with high knees. Stand in place and lift your knees towards your chest alternatively as fast as you can.

Cool Down

After a high-intensity session, it's crucial to cool down to bring your heart rate back to normal gradually. Perform static stretches for your major muscle groups to enhance flexibility and reduce the risk of injury.

Day 3: Cardiovascular Endurance Training


Before delving into your cardiovascular workout, warm up your body with light aerobic exercises like jumping rope and arm circles.

Workout Routine

  1. Running: Lace up your running shoes and hit the pavement for a brisk run. Running is an excellent way to burn calories, improve cardiovascular health, and boost endurance.

  2. Cycling: If you prefer a low-impact option, hop on a stationary bike or cycle outdoors. Cycling is gentle on the joints while still providing an efficient cardio workout.

  3. Jumping Jacks: Incorporate jumping jacks into your routine to keep your heart rate elevated and work on coordination and agility.

  4. Stair Climbing: Find a set of stairs and challenge yourself by climbing up and down repeatedly. Stair climbing targets your lower body and gets your heart pumping.

  5. Boxing: Engage in a boxing workout to not only improve your cardiovascular endurance but also enhance your upper body strength and coordination.

Cool Down

Conclude your cardio session with a cooldown that involves light walking and static stretching. This will help prevent muscle tightness and improve flexibility.

Day 4: Core Strengthening and Flexibility


For your core and flexibility day, begin with a warm-up that includes dynamic stretches and gentle yoga poses.

Workout Routine

  1. Plank Variations: Challenge your core with different plank variations such as side planks, plank jacks, and plank rotations.

  2. Pilates: Incorporate Pilates exercises into your routine to enhance core strength, stability, and flexibility.

  3. Leg Raises: Lie on your back and perform leg raises to target your lower abs and hip flexors.

  4. Yoga Poses: Practice yoga poses like downward dog, cobra, and child's pose to improve flexibility and promote relaxation.

  5. Superman: Strengthen your back muscles and improve posture with the Superman exercise. Lie face down and lift your arms and legs off the ground simultaneously.

Cool Down

After working on your core and flexibility, cool down with static stretches that focus on your abdominal muscles, lower back, and hamstrings.

Day 5: Active Rest and Recovery

Importance of Rest

Rest and recovery are crucial components of any successful fitness plan. On this day, we encourage you to engage in light activities like walking, swimming, or gentle stretching to promote circulation and aid in muscle recovery.

Nutrition Tips

Alongside your workout routine, it's essential to maintain a balanced and nutritious diet. Consume plenty of lean proteins, complex carbohydrates, and healthy fats to support your weight loss and muscle gain goals. Stay hydrated throughout the day to optimize your workout performance and overall well-being.


Congratulations on completing our 5-day workout routine for weight loss and muscle gain! By following this comprehensive plan, you're well on your way to achieving the body of your dreams. Remember that consistency and dedication are key, and always listen to your body's needs during the process.


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