5-Day Gym Workout Plan: Cardio and Strength Training Full Guide

An effective 5-day workout routine includes a push day  (Chest, Shoulders, Triceps), a pull day (back, biceps, and rear delts), a leg day (Quads, Hamstrings, Glutes, and Calves), along with an ab workout- that is three different patterns for targeting different groups of muscles each day. For instance, on the first day, if you train your chest muscles, the following day you focus on your back or biceps, which helps balance your workout and reduces the risk of fractures or muscle weakness. The remaining two days are for a recovery period to train your body in simple ways, like body stretches and light activities like walking.

Gym fitness equipment and workout methods fall into two major categories: cardio and strength training, both essential for balancing your overall fitness. Regular gym visits and using different equipment alone will not provide you with results. To achieve your fitness goals, you need to be certain of

Maximum physical activity.

Proper diet routine.

Protein food intake.

8 hours of sleep.

Continuous hydration.

Practicing breathing exercises.

Encouraging positive thoughts.

An article on “Physical Activity Recommendations in Primary Care” from the National Center for Biotechnology Information states that 150–300 minutes of aerobic exercise for cardio fitness, plus muscle-strengthening exercises 2 to 3 times a week, is sufficient to improve your health and fitness. With this fitness guide, you will learn the proper workout plan to complete your weekly sessions.

Begin your workout with a warm-up

Though you are eager to start your workout at the gym, it is equally important to activate your muscles to increase your endurance and support you throughout your training. Start with basic exercises like

Shoulder Circles & Arm Swings

Leg Swings

Torso Twists

Bodyweight Squats & Lunges

Basic stretches

Why it matters

It wakes up your conscious mind to the fact that your body will actively experience pressure.

Increases your resistance level to work out for extra minutes.

Reduces pressure built up on the body after post-workouts.

Improves your endurance capacity while lifting weights.

Allows your wrist to be flexible while using dumbbells.

Ensures comfortable hand and leg movements.

Can you do cardio and strength training on the same day?

Yes, strength training and cardio should be practiced on the same day. As cardio helps with faster weight loss through a greater calorie deficit, there is a high chance you will lose muscle weight. Hence, to avoid muscle loss, strength training must also be performed on the same day. Based on the gym training sessions, the first half of your workouts include active strength training, and the second half includes cardio.

Day 1 – Push Day

Begin with a push workout to enhance (Chest, Shoulders, Triceps). Pushing weights away from your body builds upper-body strength and muscle mass. Choose the equipment based on your weight and fitness level that will be most effective for your results.

Dumbbell Flat Bench Press

Adjust an incline bench to about 30–45 degrees.

Sit on the bench holding dumbbells on your knees.

Lie back and bring the dumbbells to chest level.

Keep your feet flat on the floor.

Position the dumbbells slightly wider than shoulder-width.

Push the dumbbells upward in a controlled motion.

Slowly lower the dumbbells until they reach chest level.

For the 1st set of rounds, use a 1kg dumbbell.

Gradually increase the dumbbell weight to 12 kg after each set of rounds.

Repeat the workout for 15 counts and 3 sets.

Cable Pec Fly For Chest

Adjust the seat so the handles are roughly at chest level.

Grip the handles with a slight bend in your elbows.

Exhale when you bring the handles together in front of your chest.

Inhale as you slowly return to the starting position.

Repeat the cycle 15 times for 3 sets each.

Treadmill cardio workout

Start with the warm-up walks at 2 km/hr for 5 minutes.

Increase the speed to 4 km/hr for brisk walking.

Based on your fitness level, increase the speed to maximum.

Moderate to 8 km/hr and run for 20 minutes straight.

Reduce the speed limit to 4 km/hr and then to 2 km/hr.

Cool down for 2 minutes by walking before stepping off.

Day 2 – Pull Day

Next comes the pull session, which focuses on your posterior chain, including back, biceps, and rear delts. When you pull weight towards your body or pull upwards, it strengthens your back muscles and fixes your back posture, including your neck.

Belt squat workout

Add weight as needed based on your fitness level.

Place a dip belt around your waist and attach it to the machine's load pin.

Stand tall to lift the weight and lower your body to the squat position.

Repeat the cycle 15 times for 3 sets each.

Before getting off the equipment, pull the safety to lock the weight in place.

Lat pulldown strength training

Cable straight-arm pulldown, standing by the face of the cable machine.

Hold the bar with both hands, slightly wider than shoulder-width.

Raise the bar above shoulder level.

Pull the bar down in a smooth arc until it reaches your thighs.

Repeat the cycle 15 times for 3 sets each.

Apply many variations using the lat pulldown techniques, including.

Standing lat pulldown.

Reverse-grip lat pulldown.

Wide-grip lat pulldown.

One-arm lat pulldown.

Elliptical cross trainer focusing on full body - Cardio

An elliptical cross trainer offers two-way rotation and full-body workouts.

Warm up for 5 minutes at moderate resistance on levels 1-3.

Increase the resistance to a moderate level between 4 and 6

Reach the high intense level to 7 and 8 levels.

Alternate between moderate and high-intensity intervals for 20-30 minutes

Repeat the cycle 15 times for 3 sets each.

Cool down for 5 minutes at a slower pace.

Day 3 Leg Day

After effective training on upper body muscles, it is essential to provide equal balance to your lower body muscles, which improves your endurance and tones your muscles. It targets Quads, Hamstrings, Glutes, and Calves. It builds endurance, burns calories, and protects your joints from getting weak.

Squats using a dumbbell

Goblet Squat holding one dumbbell vertically against your chest with your body up straight, squat down and raise, which builds your quads.

Dumbbell Romanian Deadlift by hanging the dumbbell in front of the legs, moving up and down close to the body, which builds up the glutes.

If you grab two dumbbells at the same time, like deadlifts, you will work the hamstrings.

Repeat the cycle 15 times for 3 sets each.

Increase your dumbbell weight on each set based on your fitness level and energy.

Ab workouts for maximum calorie burn

Day 4: Push Day - Repeat the cycle.

Double shoulder press using a dumbbell

Hold a dumbbell in each hand at shoulder height.

Press both dumbbells straight up over your head.

Lower the dumbbells slowly back to shoulder level.

Gradually increase the dumbbell weight from 1 kg to 10 kg on each set.

Repeat the cycle for 15 counts for 3 sets each.

Dumbbell raise wide

Hold the dumbbells on each side.

Raise the dumbbell out to the right and left sides.

Lift until your arms are about shoulder height.

Pause briefly

Lower slowly back down.

Gradually increase the dumbbell weight from 1 kg to 10 kg on each set.

Repeat the cycle for 15 counts for 3 sets each.

Straight Dumbbell Raise for front raise

Hold both dumbbells in front of your thighs.

Raise the dumbbells straight in front of you.

Lift to shoulder height and pause briefly.

Gradually increase the dumbbell weight from 1 kg to 10 kg on each set.

Repeat the cycle for 15 counts for 3 sets each.

Opposite pec fly wide

Sit down on the reverse fly machine, facing the weight stack.

Should have a neutral grip on the handles

Keep your shoulder down and chest up.

Torso upright with your chest glued to the pad.

Push with the side of your hands.

Pull your arms back until you feel a contraction in your upper back and rear delt.

HIIT High Intensity Interval Training - Cardio

DAY 5 – Pull Day Repeat the cycle

Bicep curl exercise machine for arm strength

Adjust the seat so that the arm can rest on the pad.

Sit upright with your back against the seat.

Grip the handles with your palms facing upward.

Exhale as you curl the handles toward your shoulders.

Keep your upper arms pressed against the pad.

Squeeze your biceps at the top of the movement.

Hammer curl

Keep your elbows close to your sides throughout the movement.

Curl the dumbbell to shoulder level, squeezing your forearms and biceps at the top.

Slowly lower the dumbbells back down to the starting position without rushing.

Repeat the cycle 15 times for 3 sets each.

Gradually increase the dumbbell weight as needed.

Rowers for cardio workout

Sit tall and bend your knees.

Hold the handle with straight arms.

Push with your legs to move backward while keeping your arms straight.

When your legs are straight, lean back slightly and pull the handle to your chest.

Straighten your arms, lean forward, bend your knees, and slide back to the start.

Day 6 and 7- Recovery Period

It is essential to relax your muscles two days a week after heavy workouts, but you should still be active in physical movements by doing a light routine like

Yoga and meditation

Dancing

Swimming

Normal evening walks

Note – It is advised to consult the trainers before using this fitness equipment, as it should be appropriate to your fitness level and endurance. It differs for beginners and advanced users to prevent fractures and muscle loss.

Important facts to check before starting your weekly workout plan

Warm-ups and body stretches are a must for every fitness user.

Both cardio and strength training should be followed each day.

Follow this regimen of push, pull, and legs on consecutive days.

First half: preference for strength training; second half: cardio workouts.

Should not stress your body to the limit.

2 days of recovery are a must and can be taken in between