5-Day Workout Routine for Weight Loss and Muscle Gain (for women)

One of the best ways to make exercise a habit when starting a routine for the first time is trying out 30-day fitness challenges. However, as you progress from a beginner to intermediate, you’ll realize that it’s time you moved from monthly workout plans to a result-driven 5 day workout routine.

5-Day Workout Routine for Weight Loss and Muscle GainWhy? Because at this point, you understand that weightlifting is actually good for you and is the golden ticket to looking and feeling great.

You will not bulk up by lifting heavy weights! So you are now looking for a 5 day muscle building workout schedule for women.

You also understand that you shouldn’t be chasing after cardio workouts because if you want to reshape your body and reduce body fat, strength training is where it’s at.

You also have discovered that you can use a 5 day workout plan for several weeks before switch it up. Because you need that kind of consistency, this workout plan is exactly what you have been looking for!

Also, at this point of your fitness journey, you know that you can sculpt your legs and butt by focusing on compound exercises, and not doing 30 day squat challenges.

So, you are now looking for a 5 day workout routine for weight loss and muscle building that includes compound exercises because they’ll help you hit major muscle groups of the body and deliver excellent results.

Table of Contents

Can You Lose Fat and Gain Muscle at the Same Time?

Can You Lose Fat and Gain Muscle at the Same Time

Yes, you can lose fat and gain muscle at the same time, through a process called body recomposition.

Body recomposition for women can take about 2 to 3 months. Along with a strength training focused workout plan, your diet during this period should be rich in protein.

This 5-day workout is a body recomposition routine that guarantees results to women looking to lose body fat while building lean muscle.

In addition to consistently following this workout plan, you should ensure that your diet is high in protein. A protein-rich diet will significantly help build and repair muscle.

Benefits of Strength Training for Women

Strength training is known to kick your metabolism into action way more than cardio does. However, the benefits of weight training go far beyond just boosting metabolism. These are the five main benefits of weightlifting for women:

Benefits of Strength Training for Women

Improves bone health

As a woman ages, the hormone estrogen decreases. The decrease in the hormone often increases the risk of osteoporosis and fractures.

Progressive resistance exercise is one of the best ways to preserve bone health and prevent muscle loss.

Resistance training will stimulate the body to produce more bone cells and increase bone mineral density, strength, and size [1].

Improves balance and stability

Exercises such as deadlifts and planks strengthen the muscles around your hips, abs, lower back, and pelvis (core muscles). Performing exercises that strengthen your core muscles will help improve stability and balance.

Helps speed up metabolism

The more lean muscle you have, the more calories you’ll burn during and after exercise, even at rest. This is because more energy is required to build and maintain the muscles.

High-intensity exercises such as weight lighting will cause the body to continue burning calories for hours after exercise (the afterburn effect). The afterburn happens when the body uses more oxygen to repair muscles damaged during the intense workout.

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5-Day Workout Routine Tips for Success

  • You can do this 5-day workout routine for 8-12 weeks.
  • To make the workouts more challenging over the weeks, you can gradually increase resistance by adding more weight or increasing the number of reps or sets.
  • You should take between 2-3 minutes of rest between sets.
  • You should do 20-30 minutes of cardio before or after strength training. Your choice of cardio can include the stair climber, swimming, cycling, running, walking, elliptical, or whatever you are comfortable with.
  • Day 6 and 7 should be rest days.

5-Day Workout Routine for Weight Loss and Muscle Gain for Women

5 day workout routine

Day 1 – Legs and Biceps

  • 20-30 minutes cardio

Legs

  • Jump squats – 3 sets of 12 reps
  • Romanian deadlift – 3 sets of 12 reps
  • Side lunges – 3 sets of 12 reps
  • Barbell squats – 3 sets of 12 reps
  • Hip thrusts – 3 sets of 12 reps
  • Dumbbell lying hip abduction – 3 sets of 12 reps

Biceps

  • Bicep curls – 3 sets of 12 reps
  • Preacher curls – 3 sets of 12 reps

Day 2 – Chest and Triceps

  • 20-30 minutes cardio

Chest

  • Dumbbell floor press – 3 sets of 12 reps
  • Incline dumbbell bench press – 3 sets of 12 reps
  • Dumbbell chest fly – 3 sets of 12 reps
  • Push-ups – 3 sets of 12 reps

Triceps

  • Triceps kickbacks – 3 sets of 12 reps
  • Tricep dips – 3 sets of 12 reps
  • Dumbbell overhead triceps extensions – 3 sets of 12 reps

Day 3 – Back and Shoulders

  • 20-30 minutes cardio

Back

  • Barbell deadlifts – 3 sets of 12 reps
  • Bent-over dumbbell rows – 3 sets of 12 reps
  • Wide grip lat pull downs – 3 sets of 12 reps
  • Back extensions – 3 sets of 12 reps

Shoulders

  • Shoulder press – 3 sets of 12 reps
  • Dumbbell upright row – 3 sets of 12 reps
  • Dumbbell lateral raises – 3 sets of 12 reps

Day 4- Legs, Chest and Triceps

  • 20-30 minutes cardio
  • Barbell squats – 3 sets of 12 reps
  • Reverse lunges – 3 sets of 12 reps
  • Dumbbell plie squats – 3 sets of 12 reps
  • Hip thrusts – 3 sets of 12 reps
  • Calf raises – 3 sets of 12 reps
  • Bench press – 3 sets of 12 reps
  • Dumbbell skullcrusher- 3 sets of 12 reps
  • Tricep dips – 3 sets of 12 reps

Day 5- Back, Biceps and Abs

20-30 minutes cardio

  • Barbell deadlifts – 3 sets of 12 reps
  • Renegade rows 3 sets of 12 reps
  • Bent over rows -3 sets of 12 reps
  • Bicep curls – 3 sets of 12 reps
  • Hammer curls – 3 sets of 12 reps
  • Lying leg raises – 3 sets of 12 reps
  • Planks – 2 sets of 45 seconds
  • Side planks 2 sets of 1 minute each side

Final Thoughts on 5-Day Workout Routine

While the 5-Day Workout Routine can help you lose fat and get a toned body, it’s important to remember that this workout schedule goes hand in hand with making diet changes and getting enough rest.

Your rest days are just as crucial as your workout days. It is also essential that you listen to your body during the workouts. Rest when you need to, and only use heavier dumbbells or add more weights to your barbell when you can handle it.

Burn more calories than you are eating. Apps like MyFitnessPal will help you calculate how much you should eat to build muscle and burn fat.

Finally, eat a protein-rich diet to help build and maintain muscle and promote the fat-burning process.

5 day workout routine

More Workouts for You:

References

[1] Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Endocrinology and metabolism (Seoul, Korea), 33(4), 435–444. https://doi.org/10.3803/EnM.2018.33.4.435

5 day workout routine for weight loss

Full body workout 5 days a week Plan PDF FEMALE

3 thoughts on “5-Day Workout Routine for Weight Loss and Muscle Gain (for women)”

  1. It’s so awesome how easy it is to find a program to work out with online! Exercise is accessible for everyone, just something we have to be committed to. I’ll definitely check these out!

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