{"id":4505,"date":"2021-07-14T03:49:32","date_gmt":"2021-07-14T03:49:32","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=4505"},"modified":"2024-01-19T19:20:16","modified_gmt":"2024-01-19T19:20:16","slug":"5-day-gym-workout-schedule-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/5-day-gym-workout-schedule-with-pdf","title":{"rendered":"5 Day Gym Workout Schedule for Muscle Gain and Weight Loss W\/ PDF"},"content":{"rendered":"\n<p>If you are looking for a well-designed and effective 5 day gym workout schedule that can help you build muscle or lose weight, then you can check out this article. <\/p>\n\n\n\n<p>I\u2019ve shared a couple of workout plans here. The first one is for strength and muscle-building and the other one is for weight loss and shaping physique.<\/p>\n\n\n\n<p>Whether you&#8217;re a male or female, you can download one of these programs depending on your goal.<\/p>\n\n\n\n<p><strong>Here&#8217;s a brief summary of the program:<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-PDF-1024x576.jpg\" alt=\"5 Day Gym Workout Schedule PDF\" class=\"wp-image-4512\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-PDF-1024x576.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-PDF-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-PDF-768x432.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-PDF.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Routine 1: <\/strong>5 Day Strength Training for Bodybuilding<\/li>\n\n\n\n<li><strong>Routine 2: <\/strong>5 Day Workout Plan for Weight Loss and Toning<\/li>\n\n\n\n<li><strong>Recommended Program Duration:<\/strong> 12 Weeks<\/li>\n\n\n\n<li><strong>Duration\/Session: <\/strong>60-90 Minutes<\/li>\n\n\n\n<li><strong>Target Gender: <\/strong>Male and Female<\/li>\n\n\n\n<li><strong>Difficulty Level:<\/strong> Beginner to Intermediate<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 Day Workout Routine to Build Muscle and Strength<\/strong><\/h2>\n\n\n\n<p>This program involves training large muscle groups twice a week. It is an excellent way to promote hypertrophy.<\/p>\n\n\n\n<p>Before I share the workout split, let&#8217;s understand a few things that will also help you design a well-structured regime.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Type of workouts<\/strong><\/h4>\n\n\n\n<p>You can create an effective gym workout schedule by combining different types of exercise, such as compound workouts, isolation workouts, and bodyweight exercises.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Compound Workout<\/strong>: <a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" data-type=\"post\" data-id=\"4243\" target=\"_blank\" rel=\"noreferrer noopener\">Compound exercises<\/a> work on several muscles at once, such as bench presses, deadlifts, <a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise\" target=\"_blank\" rel=\"noreferrer noopener\">IYT raises<\/a>, clean and press, pull up, and renegade row. And they should be your first priority.<\/li>\n\n\n\n<li><strong>Isolation Workout:<\/strong><a href=\"https:\/\/thefitnessphantom.com\/list-of-isolation-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"7767\" rel=\"noreferrer noopener\"> Isolation exercises<\/a> help you build specific muscles at a time, such as dumbbell bicep curls, triceps pushdowns, wrist curls, and front raises. And these should be your second priority.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>How Much Weight You Should Lift<\/strong><\/h4>\n\n\n\n<p>You can lift as heavy as you like as long as you perform the suggested sets and reps with the correct form.<\/p>\n\n\n\n<p>You should also gradually increase the weight, sets, or number of repetitions to achieve maximum results.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>The Duration of One Session<\/strong><\/h4>\n\n\n\n<p>60 to 90 minutes would be enough to get a proper workout in one session.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Rest Between Sets<\/strong><\/h4>\n\n\n\n<p><strong>Optimal Rest Time Between Sets Suggested by Bodybuilding Website<\/strong> <sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4505\"><a href=\"javascript:void(0)\"  title=\"How Long Should You Rest Between Sets for Maximum Growth? &#8211; Bodybuilding.com \"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4505-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4505-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"><a href=\"https:\/\/www.bodybuilding.com\/content\/what-is-the-optimal-time-between-sets-for-muscle-growth.html\" target=\"_blank\" rel=\"noreferrer noopener\">How Long Should You Rest Between Sets for Maximum Growth?<\/a> &#8211; Bodybuilding.com <\/span><\/p>\n\n\n\n<p><strong>For Muscle Growth (Hypertrophy)<\/strong><\/p>\n\n\n\n<p>60 Seconds to 120 seconds is the optimal interval between the sets for hypertrophy. However, if you\u2019re a beginner, you can take a rest for up to 3 minutes. But remember, the shorter the rest period, the faster you gain muscle.<\/p>\n\n\n\n<p><strong>For Strength Gain<\/strong><\/p>\n\n\n\n<p>If your goal is to get stronger, the best rest period is 3 to 5 minutes between sets.<\/p>\n\n\n\n<p>If you\u2019re a beginner, you can take 5 minutes of rest, and if you\u2019re an intermediate, the optimal rest would be 3 minutes.<\/p>\n\n\n\n<p><strong>Note: <\/strong>Depending on your fitness level, you can increase and decrease intensity and interval time.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Optimal Recovery Time<\/strong><\/h4>\n\n\n\n<p>Muscle recovery is one of the essential factors of muscle growth. <\/p>\n\n\n\n<p>The optimal recovery time for increasing strength and building muscles is <strong>48 hours<\/strong>. For example, if you train a specific muscle group on Monday, then let it rest for the next two days.<\/p>\n\n\n\n<p>Giving your trained muscle rest will help you increase strength, build muscles, and reduce the risk of injuries.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Recommended Nutrition for Muscle<\/strong> <strong><strong>Building<\/strong><\/strong><\/h4>\n\n\n\n<p>Diet plays an essential role in repairing and healing muscles and increasing muscle growth. <\/p>\n\n\n\n<p>Your diet must include key nutrients, such as protein (highly important), carbs, fats, and fiber.<\/p>\n\n\n\n<p>For your information, one gram of protein and carb has 4 calories, while 1 gram of fat contains 9 calories.<\/p>\n\n\n\n<p>You should take the following amount of nutrients according to an article published by the National Institute of Health: <sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4505\"><a href=\"javascript:void(0)\"  title=\" Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review &#8211; National Institute of Health Database\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4505-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4505-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review<\/a> &#8211; National Institute of Health Database<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Protein<\/strong> \u2013 You need to consume sufficient protein 1.6\u20132.2 g\/kg\/day with optimal amounts of 0.40\u20130.55 g\/kg per meal and distributed evenly throughout the day (3\u20136 meals), including within 1\u20132 hours pre and post-training.<\/li>\n\n\n\n<li><strong>Fats<\/strong> \u2013 You can take fats in moderate amounts, like 0.5\u20131.5 g\/kg\/day.<\/li>\n\n\n\n<li><strong>Carbohydrates: <\/strong>&nbsp;You can consume sufficient amounts of carbs, such as 3\u20135 g\/kg\/day, to support energy demands from resistance exercise.<\/li>\n<\/ul>\n\n\n\n<p>Other than the above nutrients, Creatine monohydrate (3\u20135 g\/day), caffeine (5\u20136 mg\/kg), beta-alanine (3\u20135 g\/day), and citrulline malate (8 g\/day) might yield ergogenic effects that can be beneficial for bodybuilders \u2013 study suggested.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5 Days Split Workout Schedule<\/strong><\/h4>\n\n\n\n<p>You\u2019ll do a hybrid split for muscle building. It ensures your every muscle gets proper training and enough recovery time so you can build strength and muscle mass over time.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Chest, Lateral Delt, and Triceps<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Quadriceps, Calves, and Abs<\/li>\n\n\n\n<li><strong>Day 3:<\/strong> Back, Rear Delt, Biceps, and Forearms<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Chest, Hamstrings, Glutes, and Oblique<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Back and Shoulder<\/li>\n\n\n\n<li>You can take Thursday and Sunday OFF.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Additional Information<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can take any two days of rest during the week.<\/li>\n\n\n\n<li>Warm up for 5 minutes before lifting the weight.<\/li>\n\n\n\n<li>Add more exercise variations in the upcoming weeks of the program.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Chest, Lateral Delt, and Triceps<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/upper-chest-workout#1_Dumbbell_Incline_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Dumbbell Bench Press<\/a><\/td><td>4<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>3<\/td><td>15, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-workout-for-upper-body-strength#5_Parallel_Bar_Dip\" target=\"_blank\" rel=\"noreferrer noopener\">Parallel Bar Dips<\/a><\/td><td>3<\/td><td>8-12 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=J-6uEOkYAKM\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Cable Lateral Raise<\/a><\/td><td>3<\/td><td>10\/arm<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/one-dumbbell-exercises-for-arms#7_Single-arm_Dumbbell_Overhead_Tricep_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Single-arm Tricep Extension<\/a><\/td><td>2<\/td><td>10\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Quadriceps, Calves, and Abs<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#1_Barbell_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Back Squat<\/a>\/Hack Squat<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Leg Press<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Leg Extension<\/td><td>4<\/td><td>20, 15, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits#1_Standing_Calf_Raises_on_Machine\" target=\"_blank\" rel=\"noreferrer noopener\">Calf Raise<\/a><\/td><td>4<\/td><td>20, 15, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout\" target=\"_blank\" rel=\"noreferrer noopener\">10-min Abs Workout<\/a><\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 &#8211; Back, Rear Delt, Biceps, and Forearms<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pullup<\/td><td>3<\/td><td>Failure<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/back-workouts-for-mass-and-strength#8_Lat_Pulldown\" target=\"_blank\" rel=\"noreferrer noopener\">Front Lat Pulldown<\/a><\/td><td>4<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#6_Seated_Cable_Rowing\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Cable Rowing<\/a><\/td><td>4<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td>Reverse Cable Fly<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#1_Standing_Barbell_Biceps_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Bicep Curl<\/a><\/td><td>3<\/td><td>20, 15, 12<\/td><\/tr><tr><td>Concentration Curl<\/td><td>3<\/td><td>15\/arm<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/forearm-dumbbell-exercises#1_Dumbbell_Wrist_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">DB Wrist Extension<\/a><\/td><td>3<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 &#8211; Chest, Hamstrings, Glutes, and Oblique<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=Rwz69lvgJys\" target=\"_blank\" rel=\"noreferrer noopener\">High to Low Cable Fly<\/a><\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Dumbbell Lunges<\/td><td>2<\/td><td>15\/leg<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>4<\/td><td>20, 15, 12, 10<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>4<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#13_High_To_Low_Cable_wood_Chop\" target=\"_blank\" rel=\"noreferrer noopener\">Cable Wood Chop (H2L)<\/a><\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises#2_Landmine_Oblique_Twist\" target=\"_blank\" rel=\"noreferrer noopener\">Landmine Oblique Twist<\/a><\/td><td>3<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 5 &#8211; Back and Shoulder<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-shoulders#3_Arnold_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Arnold Press<\/a><\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises#1_Seated_Rear_Delt_Dumbbell_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Rear Delt DB Raises<\/a><\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Close Grip Lat Pulldown<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=KDEl3AmZbVE\" target=\"_blank\" rel=\"noreferrer noopener\">T-Bar Row<\/a><\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Single-arm DB Row<\/td><td>2<\/td><td>15\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-trapezius-exercises#7_Dumbbell_Shrugs\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Shrug<\/a><\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 Day Gym Workout Schedule for Weight Loss<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Gym-Exercise-1024x683.jpg\" alt=\"5 Day Gym Workout Schedule for Weight Loss and Toning with PDF\" class=\"wp-image-4514\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Gym-Exercise-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Gym-Exercise-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Gym-Exercise-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Gym-Exercise.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>A calorie deficit is the primary method of weight loss, but to stay within daily intake, you need to focus on everything possible, including exercise.<\/p>\n\n\n\n<p>Exercises do not directly reduce weight, but they allow your body to release more calories, boost endurance, enhance cardiovascular health, control blood sugar levels, and help you follow a <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16029\" rel=\"noreferrer noopener\"><strong>restricted diet plan<\/strong><\/a>.<\/p>\n\n\n\n<p>Several studies have shown that 225-400 minutes of high-intensity exercises significantly reduce weight in obese adults, and resistance training helps <a href=\"https:\/\/murshid07.gumroad.com\/l\/viisk\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/murshid07.gumroad.com\/l\/viisk\" rel=\"noreferrer noopener nofollow\"><strong>build muscles and ensures you only lose excess fats<\/strong><\/a>, not muscle.<sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4505\"><a href=\"javascript:void(0)\"  title=\"Miller T, Mull S, Aragon AA, Krieger J, Schoenfeld BJ. Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial.&nbsp;Int J Sport Nutr Exerc Metab. 2018;28(1):46-54. doi:10.1123\/ijsnem.2017-0221\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4505-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4505-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\">Miller T, Mull S, Aragon AA, Krieger J, Schoenfeld BJ. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28871849\/\" target=\"_blank\" rel=\"noreferrer noopener\">Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate<\/a>: A Randomized Trial.&nbsp;<em>Int J Sport Nutr Exerc Metab<\/em>. 2018;28(1):46-54. doi:10.1123\/ijsnem.2017-0221<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Weight-Loss-Data-1024x576.jpg\" alt=\"Role of Exercises in Weight Loss\" class=\"wp-image-4511\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Weight-Loss-Data-1024x576.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Weight-Loss-Data-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Weight-Loss-Data-768x432.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/Weight-Loss-Data.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Source: National Institute of Health Database <sup class=\"modern-footnotes-footnote \" data-mfn=\"4\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4505\"><a href=\"javascript:void(0)\"  title=\"The Role of Exercise and Physical Activity in Weight Loss and Maintenance &#8211; National Institute of Health Database\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4505-4\">4<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4505-4\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"4\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3925973\/\" target=\"_blank\" rel=\"noreferrer noopener\">The Role of Exercise and Physical Activity in Weight Loss and Maintenance<\/a> &#8211; National Institute of Health Database<\/span><\/figcaption><\/figure>\n<\/div>\n\n\n<p>You can try this workout routine below to <a href=\"https:\/\/thefitnessphantom.com\/4-day-workout-routine-for-weight-loss-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16666\" rel=\"noreferrer noopener\"><strong>increase your fat loss<\/strong><\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Type of exercises you&#8217;ll do in this program:<\/strong> Cardio and resistance training.<\/h4>\n\n\n\n<p><strong>Duration of one session<\/strong>: 75-90 minutes<\/p>\n\n\n\n<p><strong>The Interval Time Between Sets<\/strong>: You can do each exercise as fast as you can with little to no rest between sets during the cardio exercises.<\/p>\n\n\n\n<p><strong>5 Day Gym Workout Plan for Weight Loss and Toning<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong> Low-Intense Cardio and Weight Training<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> HIIT and Compound Exercises<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> LIIS and Compound Lifts<\/li>\n\n\n\n<li><strong>Thursday: <\/strong>OFF<\/li>\n\n\n\n<li><strong>Friday:<\/strong> Cardio and Strength Workout<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Compound Lifts and Core Workout<\/li>\n\n\n\n<li><strong>Sunday:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Monday &#8211; Cardio and Weight Training<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Activity\/Time<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Jump Squat<\/td><td>20-sec<\/td><td>40-second<\/td><\/tr><tr><td>Burpees<\/td><td>10 reps x 2 sets<\/td><td>60-second<\/td><\/tr><tr><td>Mountain Climbing<\/td><td>20-sec<\/td><td>40-second<\/td><\/tr><tr><td>High knees<\/td><td>20-sec<\/td><td>40-second<\/td><\/tr><tr><td>15-min Treadmill<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><tr><td>Back Squats<\/td><td>4 sets x 10-20 reps<\/td><td>3-minute<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>4 sets x 10-20 reps<\/td><td>3-minute<\/td><\/tr><tr><td>One-arm Dumbbell Row<\/td><td>3 sets x 10-12 reps<\/td><td>2-minute<\/td><\/tr><tr><td>5-min Bicycling<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Tuesday &#8211; HIIT and Compound Exercises<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Activity\/Time<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>High Knees<\/td><td>30-sec<\/td><td>30-second<\/td><\/tr><tr><td>Jumping Jack<\/td><td>30-sec<\/td><td>30-second<\/td><\/tr><tr><td>Squat Jump<\/td><td>30-sec<\/td><td>30-second<\/td><\/tr><tr><td>10-min Treadmill Run<\/td><td>&#8211;<\/td><td>3-minute<\/td><\/tr><tr><td>Deadlift<\/td><td>4 sets x 6-12 reps<\/td><td>3-minute<\/td><\/tr><tr><td>Overhead Press<\/td><td>4 sets x 10-15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Leg Press<\/td><td>4 sets x 15-20 reps<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-core-workout#10_minute_HIIT_Core_Workout_Routine_for_Beginners\" target=\"_blank\" rel=\"noreferrer noopener\">10-min Core Workout<\/a><\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Wednesday &#8211; LIIS and Compound Lifts<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Activity\/Time<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Burpees<\/td><td>3 sets x 10 reps<\/td><td>1-minute<\/td><\/tr><tr><td>Mountain Climbing<\/td><td>2 sets x 30-sec<\/td><td>30-second<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>2 sets x 15 reps<\/td><td>30-second<\/td><\/tr><tr><td>Lying Leg Raises<\/td><td>2 sets x 10 reps<\/td><td>30-second<\/td><\/tr><tr><td>Alternate Heel Taps<\/td><td>2 sets x 20 taps<\/td><td>30-second<\/td><\/tr><tr><td>Side Plank<\/td><td>2 sets x 20-sec\/side<\/td><td>&#8211;<\/td><\/tr><tr><td>Bent-Over Barbell Row<\/td><td>4 sets x 10-20 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Dumbbell Lunges<\/td><td>3 sets x 10 reps\/leg<\/td><td>1-minute<\/td><\/tr><tr><td>Kettlebell Swings<\/td><td>4 sets x 20 reps<\/td><td>1-minute<\/td><\/tr><tr><td>Treadmill<\/td><td>10-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Friday &#8211; Cardio and Strength Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Activity\/Time<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Bicycling<\/td><td>5-minute<\/td><td>1-minute<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>5-minute<\/td><td>1-minute<\/td><\/tr><tr><td>Burpees<\/td><td>3 sets x 10 reps<\/td><td>1-minute<\/td><\/tr><tr><td>Battle Rope<\/td><td>3 sets x 20-sec<\/td><td>2-minute<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>DB Lateral Raise<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Rope Triceps Pushdown<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>10-min Treadmill<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Saturday <\/strong>&#8211; Compound Lifts and Core Workout<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Activity\/Time<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td>Jumping Jacks<\/td><td>2 sets x 30-sec<\/td><td>30-sec<\/td><\/tr><tr><td>Burpees<\/td><td>3 sets x 10 reps<\/td><td>1-minute<\/td><\/tr><tr><td>Treadmill<\/td><td>5-minutes<\/td><td>2-minute<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Overhead Press<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Smith Machine Back Squat<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Close Grip Lat Pulldown<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs#20-minutes_Triset_Abs_Workout_at_the_Gym\" target=\"_blank\" rel=\"noreferrer noopener\">20-minutes Triset Abs Workout<\/a><\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Additional Tips for Weight Loss:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can include<a href=\"https:\/\/thefitnessphantom.com\/low-calorie-foods-list-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;low-calorie foods<\/a>&nbsp;and weight-loss supplements to speed up weight loss.<\/li>\n\n\n\n<li>Along with diet and exercise, you can also incorporate&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/intermittent-fasting-results-1-month-my-experience\" target=\"_blank\" rel=\"noreferrer noopener\">intermittent fasting&nbsp;<\/a>into your lifestyle to speed up weight loss.<\/li>\n\n\n\n<li>Consume a higher-calorie breakfast and comply with overnight fasting to prevent obesity.<sup class=\"modern-footnotes-footnote \" data-mfn=\"5\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4505\"><a href=\"javascript:void(0)\"  title=\"St-Onge, Marie-Pierre et al. \u201cMeal Timing and Frequency: Implications for Cardiovascular Disease Prevention: A Scientific Statement From the American Heart Association.\u201d&nbsp;Circulation&nbsp;vol. 135,9 (2017): e96-e121. doi:10.1161\/CIR.0000000000000476\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4505-5\">5<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4505-5\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"5\">St-Onge, Marie-Pierre et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8532518\/\" target=\"_blank\" rel=\"noreferrer noopener\">Meal Timing and Frequency<\/a>: Implications for Cardiovascular Disease Prevention: A Scientific Statement From the American Heart Association.\u201d&nbsp;<em>Circulation<\/em>&nbsp;vol. 135,9 (2017): e96-e121. doi:10.1161\/CIR.0000000000000476<\/span><\/li>\n\n\n\n<li>You can also replace one or two meals a day to keep your calorie consumption low.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-1db1084c-c420-433a-b4f0-261f1f1977b4\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-For-Muscle-Gain-With-PDF-min.pdf\">5-Day-Gym-Workout-Routine-for-Muscle-Gain-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-For-Muscle-Gain-With-PDF-min.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-1db1084c-c420-433a-b4f0-261f1f1977b4\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-82bb6713-0aa7-4ab0-84a2-053250b0b0dd\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-For-Weight-Loss-min.pdf\">5-Day-Gym-Workout-Plan-for-Weight-Loss-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/07\/5-Day-Gym-Workout-Schedule-For-Weight-Loss-min.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-82bb6713-0aa7-4ab0-84a2-053250b0b0dd\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-7a906cd9-11c2-42fc-88f7-28e73c52a04a\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/5-day-bodybuilding-workout-schedule-pdf.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">5-day-bodybuilding-workout-schedule-pdf (Updated)<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/5-day-bodybuilding-workout-schedule-pdf.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-7a906cd9-11c2-42fc-88f7-28e73c52a04a\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-2c296e49-19a0-402e-a7f3-18c0d2c480ce\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/5-day-gym-workout-plan-for-weight-loss-and-toning-pdf.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">5-day-gym-workout-plan-for-weight-loss-and-toning-pdf (Updated)<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/5-day-gym-workout-plan-for-weight-loss-and-toning-pdf.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-2c296e49-19a0-402e-a7f3-18c0d2c480ce\" download>Download<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions and Answers<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1670656771996\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Is Working Out 5 Days a Week Effective?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, this 5-day gym workout routine is good and helps you achieve your fitness goal. I&#8217;ve designed this program in a way that will allow you to hit your muscles twice a week and give them enough time to recover. Following this routine will help you achieve better fitness over time.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1670757158114\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How Long Will It Take to See Results?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>It may take up to 16 weeks to see some noticeable changes. However, everyone&#8217;s body responds differently, so the results are. That&#8217;s why you need to keep following the process honestly.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1670757179989\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">I&#8217;m a Beginner. Can I Do This?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>This workout program includes various exercises from beginner to intermediate, so if you&#8217;re a newbie and starting out recently, you can start with a <a href=\"https:\/\/thefitnessphantom.com\/3-day-compound-workout-routine\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/3-day-compound-workout-routine\" rel=\"noreferrer noopener\"><strong>full-body workout plan three days a week<\/strong><\/a>.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-0e69c86d\">\n\n<h4 class=\"gb-headline gb-headline-18aade6e gb-headline-text\"><strong>Similar Workout Programs<\/strong><\/h4>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-b0a1dbfc\">\n<div class=\"gb-grid-column gb-grid-column-364669b5\"><div class=\"gb-container gb-container-364669b5\">\n\n<figure class=\"gb-block-image gb-block-image-aa5a3742\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-aa5a3742\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Push-Pull-Legs-5-Day-Split-Workout.jpg\" alt=\"Push Pull Legs 5 Day Split Workout\" title=\"Push Pull Legs 5 Day Split Workout\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Push-Pull-Legs-5-Day-Split-Workout.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Push-Pull-Legs-5-Day-Split-Workout-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Push-Pull-Legs-5-Day-Split-Workout-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-42f1638c gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-5-day-split-workout\" data-type=\"post\" data-id=\"5866\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>5-Day Push Pull Legs Split Workout Plan to Get Muscular<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-4ee74a47\"><div class=\"gb-container gb-container-4ee74a47\">\n\n<figure class=\"gb-block-image gb-block-image-c98183c1\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-c98183c1\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/PPL-6-Day-Split.jpg\" alt=\"PPL 6 Day Split\" title=\"PPL 6 Day Split\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/PPL-6-Day-Split.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/PPL-6-Day-Split-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/01\/PPL-6-Day-Split-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-90abacbc gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-6-day-split-for-strength-and-hypertrophy\" data-type=\"post\" data-id=\"4295\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>6 Day PPL Split For Strength And Hypertrophy w\/ PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fc0b0f1b\"><div class=\"gb-container gb-container-fc0b0f1b\">\n\n<figure class=\"gb-block-image gb-block-image-4fa9fb59\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-4fa9fb59\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-Day-Gym-Workout-Plans.jpg\" alt=\"Gym Workout Plans\" title=\"7 Day Gym Workout Plans\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-Day-Gym-Workout-Plans.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-Day-Gym-Workout-Plans-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-Day-Gym-Workout-Plans-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1fee481b gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/7-day-gym-workout-plan-with-pdf\" data-type=\"post\" data-id=\"4848\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>7 Day Gym Workout Plan with PDF (Full-Body\/Split\/Cardio)<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-65ba249c\">\n<div class=\"gb-grid-column gb-grid-column-a3a642da\"><div class=\"gb-container gb-container-a3a642da\">\n\n<figure class=\"gb-block-image gb-block-image-379f8ef0\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-379f8ef0\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Circuit-Weight-Training.jpg\" alt=\"Circuit Weight Training\" title=\"Circuit Weight Training\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Circuit-Weight-Training.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Circuit-Weight-Training-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/08\/Circuit-Weight-Training-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-3d9cf519 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/8-week-circuit-weight-training-with-pdf\" data-type=\"post\" data-id=\"17946\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>8-Week Circuit Weight Training to Burn Fat &amp; Build Muscle<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-13c6caea\"><div class=\"gb-container gb-container-13c6caea\">\n\n<figure class=\"gb-block-image gb-block-image-04de618e\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-04de618e\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Weight-Loss-Meal-Plan.jpg\" alt=\"12 Week Weight Loss Meal Plan\" title=\"12 Week Weight Loss Meal Plan\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Weight-Loss-Meal-Plan.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Weight-Loss-Meal-Plan-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/05\/12-Week-Weight-Loss-Meal-Plan-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-acaf5f77 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16029\" rel=\"noreferrer noopener\"><strong>12 Week Weight Loss Meal Plan with Free PDF<\/strong><\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-5793fa47\"><div class=\"gb-container gb-container-5793fa47\">\n\n<figure class=\"gb-block-image gb-block-image-2720bb55\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-2720bb55\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-Day-Superset-Workout.jpg\" alt=\"3 Day Superset Workout\" title=\"3 Day Superset Workout\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-Day-Superset-Workout.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-Day-Superset-Workout-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-Day-Superset-Workout-768x461.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/01\/3-Day-Superset-Workout-150x90.jpg 150w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-018fe593 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/3-day-superset-workout-with-pdf\" data-type=\"post\" data-id=\"13126\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>3 Day Time Efficient Superset Workout to Build Muscle<\/strong><\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div><h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div><a href=\"https:\/\/www.bodybuilding.com\/content\/what-is-the-optimal-time-between-sets-for-muscle-growth.html\" target=\"_blank\" rel=\"noreferrer noopener\">How Long Should You Rest Between Sets for Maximum Growth?<\/a> &#8211; Bodybuilding.com <\/div><\/li><li><span>2<\/span><div> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review<\/a> &#8211; National Institute of Health Database<\/div><\/li><li><span>3<\/span><div>Miller T, Mull S, Aragon AA, Krieger J, Schoenfeld BJ. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28871849\/\" target=\"_blank\" rel=\"noreferrer noopener\">Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate<\/a>: A Randomized Trial.&nbsp;<em>Int J Sport Nutr Exerc Metab<\/em>. 2018;28(1):46-54. doi:10.1123\/ijsnem.2017-0221<\/div><\/li><li><span>4<\/span><div><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3925973\/\" target=\"_blank\" rel=\"noreferrer noopener\">The Role of Exercise and Physical Activity in Weight Loss and Maintenance<\/a> &#8211; National Institute of Health Database<\/div><\/li><li><span>5<\/span><div>St-Onge, Marie-Pierre et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8532518\/\" target=\"_blank\" rel=\"noreferrer noopener\">Meal Timing and Frequency<\/a>: Implications for Cardiovascular Disease Prevention: A Scientific Statement From the American Heart Association.\u201d&nbsp;<em>Circulation<\/em>&nbsp;vol. 135,9 (2017): e96-e121. doi:10.1161\/CIR.0000000000000476<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>If you are looking for a well-designed and effective 5 day gym workout schedule that can help you build muscle or lose weight, then you can check out this article. I\u2019ve shared a couple of workout plans here. The first one is for strength and muscle-building and the other one is for weight loss and &#8230; <a title=\"5 Day Gym Workout Schedule for Muscle Gain and Weight Loss W\/ PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/5-day-gym-workout-schedule-with-pdf\" aria-label=\"Read more about 5 Day Gym Workout Schedule for Muscle Gain and Weight Loss W\/ PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":12779,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471,476],"tags":[374,111,381],"class_list":["post-4505","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","category-weight-loss-plan","tag-muscle-building","tag-weight-loss","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4505","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=4505"}],"version-history":[{"count":30,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4505\/revisions"}],"predecessor-version":[{"id":22055,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4505\/revisions\/22055"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/12779"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=4505"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=4505"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=4505"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}