5 Day Mens Workout Routine

Kick Off 2022 Right With This 5 Day Mens Workout Routine

Look, 2021 has been a wild ride, so let’s get the gains train rolling as bulk season approaches. If you’re looking for a 5 day routine and are up to the challenge, this you may be perfect for you. This workout routine is going to use a 5×5 rep scheme for compound movements, and a higher 8-12 reps for the accessory movements. This workout is designed to be run as long as it works.

The key is consistency and striving for progress each session.

In a hurry? Click here to jump straight to the workout.

Diet and Nutrition Tips

Before we jump in to the meat and potatoes of this workout routine, let’s talk about meats and potatoes.

This routine will work best if you can go on a slow bulk. This means you’ll be getting plenty of nutritious foods so you can keep lifting that heavy ass weight. This isn’t a free pass to smash a pizza every day — but it’s easier to lose a few pounds of fat than build strength on a calorie deficit.

If you’re struggling with gaining weight or you want some usable tips to add some nutritious calories to your diet, here are some of the easiest ways to do so:

  • Butter
  • Cream cheese
  • Sour cream
  • Whole milk
  • Heavy cream
  • Cheese on everything
  • Protein shakes
  • Peanut butter
  • Olive oil
  • Extra dressing

These all add flavor and healthy fats to your diet. No I’m not saying to eat a stick of butter. I recommend cooking with some avocado oil, use some butter or oil with your chicken and rice, or add peanut butter and vitamin D milk into a protein shake. This is going to give you much more nutrition than smashing a couple McDoubles and you won’t feel like a McFatAss.

You will feel better, have more energy, and your stomach will thank you.

Note: A little bit goes a long way, so be sure to know how many calories you are adding.

Recommended Supplements

Without a good diet, supplementation is mostly a waste of money. I will be the first to tell you to spend money on some good meats than a jug of protein. If you want the most bang for your buck with supplements, your diet and training need to be consistent. You can’t lift a couple of times a week, and smash a tub of ice cream and think creatine will give you gains. This mens workout routine is not for someone who does.

Trust me.

So if you have your diet somewhat in check, here are some supplements that you could add to your tool bag.


There are a lot of pre-workouts on the market. Optimum Nutrition has a great pre-workout supplement that viewers love.

Their Optimum Nutrition Gold Standard Pre-Workout is a solid pre-workout for beginners and veterans alike. They are a brand that has stood the test of time and it’s a fair deal.


They have a few flavors with Fruit Punch and Blueberry Lemonade both being my go-to flavors.


MTS Machine Whey Protein

I’ve yet to have a bad flavor from MTS. Their supplements are great, their flavors are seriously some of the best, and you get a great value. This is in my opinion the best tasting protein on the market. Period.

Marc and the team at Tiger Fitness do a great job with their product and they care about you as a person.

Great blend with no secrets, no amino spiking, and it is some of the best in the industry.

MTS Nutrition Protein


MTS Nutrition Machine Fuel

Again, I can’t say enough about their flavors. They are smooth, they don’t taste like medicine, and they are loaded with nutrients your body will need after crushing this men’s workout routine.

It’s a solid BCAA ratio, affordable, and tastes amazing.



Optimum Nutrition Micronized Creatine

I have a review of Optimum Nutrition’s Creatine and it’s a tried and true supplement. It will help with performance and recovery. I highly recommend this if you’re shopping for creatine.

Throw some creatine in your shake or shove a scoop in your mouth and wash it down… whatever works for you!

Cardio and Conditioning Schedule for the 5 Day Mens Workout Routine

Conditioning is one of the most important things you can work on to improve your lifts, endurance, and stamina. Improving conditioning will improve life outside of the gym.

This particular men’s workout routine focuses a bit on conditioning, core strength, and mobility to build a more athletic physique.

Once you start lifting relatively heavier weights, you’re going to start breaking form because of muscle weaknesses, lack of conditioning/muscle endurance and mobility issues; so lets address them here. It’s easier to get stronger when you attack your weakest points. If you’re winded after a flight of steps or you start sweating just THINKING about cardio, don’t skip this section if you want the most out of this workout.

Warming Up

For your pre-workout warm up, start by walking for 3 minutes and follow-up with a 30 second balls-to-the-walls high intensity sprint. Finish off with 90 seconds of walking. This “shock” is going to prime your body to train hard and helps get your core body temperature up.

You’ll start to limber up and you’ll feel more energized.

Post Workout Conditioning

I’m not big on citing research materials and I sure as hell am not interested in doing the scientific leg work, but doing high intensity interval training will help improve your muscle and strength gains.

The Plan:

  • 5 minutes brisk walking
  • 30 seconds jogging
  • 30 seconds walking
  • 30 seconds sprinting
  • 30 seconds walking
  • 45 seconds sprinting
  • 1 minute walking
  • 1 minute jogging
  • 1 minute walking
  • 30 seconds full sprinting
  • 1.5 minutes walking slowly tapering down to finish

The goal is to stress your cardiovascular system and push it to become more efficient. You’re going to burn more calories than walking a steady pace on a treadmill, and you’ll be able to get in and out of the gym much quicker.

Cardio and Conditioning Tips

This sounds like some special formula but it isn’t — this is a template, if you don’t follow it exactly, you’re fine. What I want to make you aware of is the importance of warming up and priming your body for high-intensity training.

Don’t get stuck on the numbers, if you have poor conditioning, add longer walk (resting) periods and strive to recover faster. Everyone has to start somewhere.

Men’s 5 Day Workout Routine Schedule

A sample workout schedule will look something like this. This doesn’t fit everyone’s schedule, so just try to take two rest days out of a 7-day period. Some of you may prefer to not take two days off in a row.

  • Day 1 – Workout A
  • Day 2 – Workout B
  • Day 3 – Workout C
  • Day 4 – Workout D
  • Day 5 – Workout E
  • Day 6 – Off
  • Day 7 – Off

The benefit to starting on a Monday is while everyone is benching and hogging the dumbbells, you are deadlifting and on the other side of the gym.

I would recommend doing a short 20-30 minute cardio session post workout at least twice a week for optimum muscle growth and recovery.

When doing this mens workout routine 5 days a week, you should fuel your body with plenty of nutritious whole foods.

Chicken, broccoli, sweet potatoes, bacon, ground beef, lots of veggies, and whey protein will give your body the fuel it needs to get bigger, stronger, and faster. Eating enough food and getting enough sleep is what builds your muscles. Going to the gym lifting heavy ass weight is the easy part.

Men’s Workout Routine A
ExerciseSetsRep Goal
Dumbbell Shrugs38
Seated Rows312
Standing Bent Over Laterals312


Men’s Workout Routine B
ExerciseSetsRep Goal
Military Press55
Arnold Press38
Front Lateral Raises312
Side Lateral Raises312


Men’s Workout Routine C
ExerciseSetsRep Goal
Bent Over Barbell Rows55
Pull Ups38
Dumbbell Curls312
Straight Arm Pulldown312


Men’s Workout Routine D
ExerciseSetsRep Goal
Flat Bench55
Incline Dumbbell Bench38
Close Grip Bench Press312
1 Arm Tricep Extensions312


Men’s Workout Routine E
ExerciseSetsRep Goal
Calf Raises***38
Hamstring Curls312
Leg Extensions312


* – Planks aren’t the same rep goal scheme as other lifts. When you are supposed to do planks, do 3 sets of 1 rep and record your results for each set. The goal to beat for next time is to beat the combined time of those 3 planks. Keep the rest short; 60 seconds and really squeeze the abs and back and keep that core tight.

*** – There are many different calf raise variations, pick the one that works best for you. Examples are: Seated Calf Raises, Standing Calf Raise Machine, Standing Calf raises in the Smith Machine. Choose the one that works best for you and stick with it.

When performing the compound lifts, treat each rep with the same form. Not only are you striving to lift more weight, but improving your form will help you lift that weight easier. Practice your form and find what works best with your body.

Wrapping Up — 5 Day Mens Workout Routine

Here are the tools to get started on obtaining the body you want. The key to lifting more weight, feeling better about yourself, and able to do more in life. Take the time to take care of your body, follow these tips, stay consistent, and you’ll like what you see in the mirror.

There are no shortcuts, only those who stick with it.

154 thoughts on “Kick Off 2022 Right With This 5 Day Mens Workout Routine”

  1. Hello does this workout fall in helping in losing weight as well if not is there one that you recommend? One primary goal of mine is to lose weight but also gain muscle if you can help in any way ill appreciate it.

    1. You lose weight by making better nutritional choices. Those better nutritional choices will build muscle. Any routine will work if you stick with it.

  2. I am a 41 year old marine and army vet. I became terribly lazy over the years and reached a horrible 275 lbs at 5’11”. Had surgery in one knee and both are slowly getting better. This will be day 3 of your program and before work this morning i weighed in at 271. So far i like it because i can incorporate managable weight until my body remembers how it use to be. I was a little nervous but so far i am not hurting as bad as i thought i would. Hope to keep up the pace, thanks Keith

    1. Keith, getting started is the hardest part. I think within 2 weeks you’ll feel like a completely different person. Be sure to do active mobility and getting active outside of the gym to reap the most benefits.

    2. I hear ya. Actually friday nights is my bowling league. I didnt get my gym time in this past friday before bowling because i had to do my civil, veteran duty as a neighbor and responded to a neighbor that had passed out with some sort of complication. Needless to say, my heart rate was still at the healthy level. Back at it monday. Even with today being the third day off i am still 4.5 lbs under my starting weight.

  3. Hi Cutty,

    Really enjoying the workout. It’s simple and easy to follow and cram in 5 times a week.

    I really struggle with all the row exercises though. The seated row machine at my corporate office doesn’t actually really let my thighs fit in as it is not really a gym for big training. The bigger problem is with bent over rows, db rows etc where no matter how I do them I just seem to end up with knackered biceps and triceps but no real back workout. Even inverse rows which I was told were good wasybsubstitues just feels like I’m bicep curling my body weight. Any tips??


    1. Oli, thank you for the kind words.

      I actually used to have this issue and I have something I’d invite you to try. When doing rows of any kind, think about your hand as the anchor. You simply hold onto the weight.

      When doing the row, make it feel like you have a string attached to your elbow that you are pulling. You eventually will eliminate your biceps and start using your lats correctly. Try using a false grip when rowing to see if that helps eliminate some bicep pull. Rows do include the bicep, but if you practice “pulling your elbow” you’ll start to understand what I mean. If you’ve ever had to pull start a push mower a bunch, you’ve probably made this motion.

      Let me know if that helps.

  4. Curty, im a 57 year old young ma started using 5 day plan 9.2217. Made great gains.mac bench was 225lbs when shit hit the fan 255. Just last week got triple by pass. I will back better can we work pn a plan to get back in the game in about 5 weeks. Takes 6 weeks for chest bones grow back.

    1. I removed your phone number so you wouldn’t have crazies calling you. As for the routine, we’ll build one to suit you as time gets closer. It’ll consist more of recovery, rehabbing your chest and starting to get some mobility back in the affected area.

      We’ll get you back running soon.

    1. It really depends on your goals but in general, 60-90 seconds for small accessory lifts and 2-5 minutes on heavy compound lifts are a good place to start.

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