Embarking on a fitness journey often leads you on a path of exploration, trying to find the most effective strategies to achieve your goals. One such strategy that is gaining popularity is the concept of split training. A split workout is a structured plan that divides your workouts into different muscle groups or exercise types throughout the week. I’m here to share the ultimate five-day workout breakdown for weight loss.
When it comes to losing weight, a well-designed training split can be a game-changer, maximizing calorie burning and muscle building. In this article, we’ll delve deeper into the realm of the best five-day workout for weight loss, exploring its mechanics, principles, and the ultimate routine to help you shed those extra pounds.
How does five-day split training work?

A five-day workout works on the principle of targeting specific muscle groups each day while allowing plenty of time to recover. This structured approach avoids overtraining and optimizes muscle growth and fat loss.
By breaking your training down into manageable sessions spread across the week, you can maintain intensity and focus while avoiding burnout. Additionally, incorporating a variety of exercises ensures holistic development, promoting both strength and cardiovascular health.
How to do the ultimate five-day weight loss workout:


The foundation of any successful weight loss journey is creating a calorie deficit, in which you burn more calories than you consume. Although diet plays a crucial role, exercise complements this process by burning extra calories and sculpting lean muscle mass.
When planning a five-day workout to lose weight, it’s essential to prioritize exercises that increase your heart rate and engage multiple muscle groups simultaneously.
Strength training is the cornerstone of any effective workout. Not only does it build lean muscle mass, but it also boosts metabolism, leading to lasting fat loss even when resting. Compound exercises like squats, deadlifts and bench presses should feature prominently in your routine, targeting large muscle groups and maximizing calorie burn.
In addition to strength training, incorporating cardio sessions into your split is essential to speed up weight loss. Whether it’s high-intensity interval training (HIIT), steady-state cardio, or circuit training, cardiovascular exercise elevates your heart rate, burns calories, and improve your overall fitness.
Aim for a balance between strength training and cardio, ensuring variety in your workouts to avoid plateaus and keep your body challenged.
Here is the best five-day workout split for weight loss:


Day 1: Upper Body Strength
- Bench press: 4 sets x 8 to 10 repetitions
- Bent-over rows: 4 sets x 8 to 10 reps
- Overhead Shoulder Press: 3 sets x 10-12 reps
- Bicep curls: 3 sets x 10-12 reps
- Triceps Dips: 3 sets x 10-12 reps
Day 2: HIIT Cardio
- Warm-up: 5 minutes of light jogging
- HIIT circuit: 30 seconds of high-intensity exercise (e.g. sprint, burpees) followed by 30 seconds of rest, repeated for 20 minutes
- Recovery: 5 minutes walk
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Day 3: Lower Body Strength
- Squats: 4 sets x 8 to 10 repetitions
- Deadlifts: 4 sets x 8 to 10 reps
- Lunges: 3 sets x 10-12 reps per leg
- Leg press: 3 sets x 10-12 reps
- Calf Raises: 3 sets x 12-15 reps
Day 4: Active recovery
- Yoga or Pilates: focus on stretching and flexibility
- Low-impact cardio (e.g., cycling, swimming): 20 to 30 minutes
Day 5: Full body circuit
Circuit training: Perform 3 sets of the following exercises with minimal rest between sets:
- Push-ups: 12 repetitions
- Bodyweight squats: 15 reps
- Pull-ups or Lat Pulldowns: 10 repetitions
- Plank: Hold for 30 to 60 seconds
- Jumping Jacks: 1 minute
A well-designed five-day workout can be a powerful tool in your weight loss arsenal, providing structure, variety and effectiveness. By incorporating strength training, cardio, and proper recovery into your routine, you can maximize your calorie burn, build lean muscle, and effectively achieve your fitness goals.
Remember to listen to your body, stay consistent, and adjust your training split as necessary to ensure continued progress on your journey to better health and fitness.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in the health and fitness industry for 15 years. Learn more about Tyler
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