5-Day Workout Routine at Home Gym

couple working out with dumbbells

Working out at home is a great chance to amp up your muscles. There’s a wide range of exercises you can perform at your home gym. No matter what your goal is – fat loss or muscle mass gain, various workout routines can help you get in shape.

Here, we’d like to outline efficient workout splits for athletes of all levels. What is split training? Weight training can be performed in two ways – full-body training or split training. A full-body workout, obviously, involves muscles all over the body. Split training implies focusing on specific muscle groups per session. The common day splits include chest, back, shoulders, arms, core, and legs.

You can adjust your workout program once you gain experience. Here are superb workout splits that you should try.

5-Day Split Workout Routine for Women

The workout plan is the following:

  • Day 1: Lower Body
  • Day 2: Upper Body
  • Day 3: Abs
  • Day 4: Lower Body
  • Day 5: Upper Body

Day 1: Lower Body Workout Routine

woman is doing Glute Bridge with dumbbell and band

1. Glute Bridge with a Dumbbell

Level up the bride by adding free weights. You can perform a regular glute bridge or with a single leg lifted. We prefer the last option to add more power.

Get down on the mat with your face up. Your knees are bent and your feet are on the mat. Hold a dumbbell in your right hand. Raise your right foot off the ground and extend your arm. The dumbbell is above you. Lift your hips up and perform the glute bridge. Squeeze your core and glutes while doing it. Repeat 6-10 times. Then switch sides. Do another 6-10 reps.

You can also try this exercise with a medicine ball.


woman is doing Deadlifts with a Barbell

2. Deadlifts with a Barbell

One of the most efficient lower body exercises with a barbell and weight plates involved. Here, a rage of muscles is targeted. Including the core, back, hamstrings, and glutes.

Stand up with your feet shoulder-width apart. Hold the barbell with extended arms a bit wider than shoulder-width apart. The palms are facing in. That’s your starting position.

Hinge your back forward with your core braced. While lowering the torso, slightly bend your legs at the knees. Fix the pose when you fill the hamstrings are fully stretched. Lower the barbell right above the knees when doing a deadlift. Make sure your back is flat and your head is faced up.

Make a pause for a second and slowly return to the starting point. Squeeze your glutes when standing up. Your arms are fully extended. Do 10-12 reps per set. Advanced users can try deadlifts with a single leg.


Lunges on a Ball

3. Lunges on an Exercise Ball

One of our favorites to kill the lower body. Get the standing position while the stability ball is behind you. Place one leg on the top of the ball. Step out with another foot 6 inches forward. Bend the knees in a lunge position.

The front knee doesn’t go over the toe line. Use a chair for better stability. Make 8-10 reps on one foot, then switch the legs.


Day 2: Upper Body Workout Routine

girl is performing Push Ups

4. Push-Ups

Get down on a yoga mat with your face down. Your hands are a bit wider than shoulder-width apart. The legs are extended and placed behind you. The toes are touching the mat while the heels are pointed upwards. Your arms are extended with palms facing the floor.

Make sure your back isn’t arched. There’s a straight line from the head to the toes. Brace your core and abs. That’s your starting position.

Start bending your elbows while lowering your body. Your elbows create a 90-degree angle. Your face is looking forward. Start contracting your chest muscles while raising your body back. Keep the elbows slightly bent at the upper position. Do as many push-ups as possible.


Ball Tricep Dips with stability ball

5. Tricep Dips with a Stability Ball

Fire up your tris with the workout. Sit on the stability ball. Bend your knees with a 90-degree angle and your thighs are parallel to the ground. The legs are hip-width apart.

Position your hands on each side of your hips. Move your hips forward so they are in front of the exercise ball with the feet flat on the floor.

While your hands are on the ball, they provide support and stability. Fingers face your back for a proper push-up position. Start bending the elbows and perform tricep dips. Get back to the starting point at the end of the set. Repeat 6-10 per set.


girl is performing Superman Hold

6. Superman Hold

Get down on the mat with your face down. Your legs are fully extended behind you. Your arms are fully outstretched in front of you. Your head is in a natural position. That’s your starting point.

Lift both arms and legs off the floor. Your body creates a shape of a smile. Make a pause for a few seconds, then lower your body back. While performing the Superman Hold, feel your back, glutes, and hamstrings. Do 10-12 reps per set.

For a more advanced exercise, add lat pulls with resistance bands.


Day 3: Abs Workout Routine

woman is performing Leg Lifts

7. Leg Lifts

Lie down on the mat with your face up. Your legs are fully extended with your toes pointing up. Your arms are stretched out by the sides with the palms facing the floor. Your head is on the mat facing up. That’s your start point.

Start lifting your legs to the ceiling. Make sure they are still fully extended. At the highest point, your feet are facing the ceiling. The toes are pointed. Brace your core while performing the Leg Lifts. Slowly lower your legs to the starting point. That’s one rep. Do 10-12 reps per set.


Medicine Ball Crunch on floor

8. Medicine Ball Crunch

Another fascinating exercise to fire up your core. Get down on the mat with your face up. The knees are slightly bent with your feet flat on the floor. Hold a medicine ball with both hands. Extend your arms and keep the ball overhead. That’s your start point.

Squeeze your abs and raise your torso. The head, shoulders, and back are off the ground. Keep the arms extended holding the medicine ball out in front of you. Look forward when doing crunches.

Lower back down on the mat and hold a medicine ball over your head. Do 8-12 reps per set.


Mountain Climber with resistance band

9. Mountain Climber with a Resistance Band

Get to the plank position. The hands shoulder-width apart are touching the mat. Place the resistance band on the feet. The toes are touching the ground. That’s a starting point.

Squeeze your core, watch your buttock is not lifted. There’s a straight line from the head to the legs. Pull one knee to the chest stretching the rubber band. Get back to the starting position. Repeat the same move with another knee. Alter the legs when performing. Do 10-12 reps per set.


Day 4: Lower Body Workout Routine

woman is doing Burpees

10. Burpees

Burpees are highly efficient as it’s a full-body exercise. It helps to activate a range of muscle groups in the arms, core, and legs. Burpees involve the shoulders, biceps, triceps, core, chest, quads, hamstrings, and more.

Get to the partial squat position. Squeeze your core and keep your back tight. Put your weight on your heels. The glutes are pushed out and the arms are in front of you. That’s your starting position.

Squat and touch the floor with your palms. You can place a yoga mat underneath for better gripping. The legs are extended behind you like in a plank position. The toes are touching the floor.

Do a push-up touching the mat with your chest. Your elbows are bent facing out. Then return to the squat position. Jump and bring the legs next to the palms (like when you do a Squat Thrust). Do a jump squat next. Lift your hands up and jump.

1-2 min burpees are for a beginner level, 2 to 4 min are for advanced users.


girl performing Seated Leg Extension with a Resistance Band

11. Seated Leg Extension with a Resistance Band

You’ll need a bench or solid chair to do leg extensions. Sit down so your legs create a 90-degree angle. Fix one side of the loop band around the chair’s leg. Another side is placed around your ankle.

Start straightening your leg slowly. Feel the resistance while performing the exercise. Hold on for a second and then get back to the starting position. Do 10-12 reps per set. Then switch your legs.


Donkey Kick with resistance band

12. Donkey Kick with a Resistance Band

Lie on the mat with the band looped around your left foot. The hands are placed on the mat with palms faced down. The band is under your hands that are not touching each other. The back is slightly arched downward. That’s your starting position.

Kick your left foot back and lift it up with toes faced down. Contract your glutes. Hold on for a second in this position and then slowly lower your leg. Do 10-12 reps per set. Then switch legs. Place the resistance band around your right foot. Do donkey kicks with your right leg.


Day 5: Upper Body Workout Routine

woman is performing Reverse Snow Angel

13. Reverse Snow Angel

Lie down on a mat with your face down. Your legs are fully stretched behind you. The feet are placed together with the heels pointing up. Your arms are stretched out in front of you. The palms are facing the floor. That’s your starting position.

Lift your chest, arms, and legs slightly. The palms are still facing the floor. The legs are apart at the upper position. The limbs are not touching the mat. The head is in a natural position. Hold on for a few seconds and then slowly return to the starting point. That’s 1 rep. Do 10-12 reps per set.


Jumping Jacks with battle ropes

14. Jumping Jack with Battle Ropes

Jumping Jacks are beneficial for a range of muscle groups including abs, shoulders, and upper back. Hold one end of the rope in each hand. The legs are hip-width apart. One arm is at each of your sides.

Push off the ground with your feet to jump. Extend the legs with feet shoulder-width apart or more. Make sure you jump with your knees slightly bent. While performing, raise your arms above your head. The ropes shouldn’t hit each other through the exercise.

Jump again to place your feet together. Get your arms back by each side of the torso. Jump for 30 seconds or do 10 reps per set.


Woman is doing Bicep Curl at home

15. Bicep Curl with Dumbbells

Hold a dumbbell in each hand with the palms facing out. Your legs are straight and your feet are shoulder-width apart. That’s your starting point.

Curl the hand weights upwards toward your chest. Then return to the starting position. Check your elbows while performing the bicep curls. Keep your elbows stuck to your torso. Squeeze your core as well. Repeat 10-12 times per set.


5-Day Split Workout Routine for Men

The workout plan is the following:

  • Day 1: Upper Body
  • Day 2: Lower Body
  • Day 3: Abs
  • Day 4: Upper Body
  • Day 5: Lower Body

Day 1: Upper Body Workout Routine

man is performing Push Ups

1. Push Ups

Get down on a yoga mat with your face down. Your hands are a bit wider than shoulder-width apart. The legs are extended and placed behind you. The toes are touching the mat while the heels are pointed upwards. Your arms are extended with palms facing the floor.

Make sure your back isn’t arched. There’s a straight line from the head to the toes. Brace your core and abs. That’s your starting position.

Start bending your elbows while lowering your body. Your elbows create a 90-degree angle. Your face is looking forward. Start contracting your chest muscles while raising your body back. Keep the elbows slightly bent at the upper position. Do 10-15 reps per set.


High Plank with Rope Swing

2. High Plank with Rope Swing

Top-notch exercise to tone your shoulders. Get to the push-up position. Lie on the mat with your face down. Place your arms shoulder-width apart. The legs are extended backward hip-width apart.

Start with the right side. The ropes are in front of you. Hold both ends of the rope in your right hand. Your left arm is a pivot point.

Slam the ropes onto the floor. Contract your core and back when performing. Repeat 6-10 times, 2 sets. Then switch arms. Get to the push-up position. Grip the ends of the rope with your left hands. Repeat the swings 6-10 times, 2 sets.


man is doing Chest Fly with dumbbells

3. Bench Press with Dumbbells

You need a bench and a pair of dumbbells to perform such an exercise. The bench press is highly efficient even with minimum weight. It works out chest and shoulders greatly. That’s an efficient exercise before starting lifting heavy barbells.

Lie on a bench with your face up. Your feet are flat on the floor. Hold a weight on each hand above your chest. The dumbbells are parallel to the chest. The elbows are bent with palms facing out.

Press the weights upwards keeping your arms straight. Make a pause for a second. Slowly lower the dumbbells to the starting point. Do 10-12 reps per set.


Day 2: Lower Body Workout Routine

man performing Kneeling Glute kickback

4. Kneeling Glute Kickback

Get down on the mat with your face down. Loop the resistance band around your left ankle and right foot. There’s a straight line from your head to the lower back. The arms are placed shoulder-width apart with palms faced down. That’s your starting point.

Contract your core and glutes. Perform a kickback with your right leg. The leg is bent with the foot faced upward. Another leg is immobile. Feel the resistance while kicking back. Hold on for a second and slowly lower your leg. 10-12 reps per set. Then switch legs.


young man is performing Jump Squat

5. Jump Squat

Stand up with your feet hip-width apart. Your knees are slightly bent. Get to the squat position with your hips parallel to the floor. Your bottom is pushed back. Push off the ground with your feet and jump as high as possible.

When you touch the floor, sit down with your knees create a 45-degree angle. That’s 1 rep. Squat again immediately and jump. Do 10-12 reps per set.


man is doing Dumbbell Lunges in living room

6. Lunges with Dumbbells

Use dumbbells to tone your lower body. Get two dumbbells and stand with your feet shoulder-width apart. Hold the weights by the sides of the thighs. That’s your start position.

Lower your body and get on one knee creating a 90-degree angle. Squeeze your core and keep your back straight. The weights are still by the sides. Make a pause for a second. Get back to the standing position. Repeat 10-12 times per set. Then switch legs. Do another 10-12 reps. Or you can alternate the legs every time.

Lifting a heavy barbell to work out your legs may seem challenging. Thus, dumbbells can be a great starting equipment. It will help you to build strength and burn lots of calories.


Day 3: Abs Workout Routine

man performing Bicycle Crunch with a Resistance Band

7. Bicycle Crunch with a Resistance Band

Get down on the mat with your face up. Put the resistance band around your feet. Place your hands behind your ears as you usually do when crunch. That’s your starting position.

Contract your core and start lifting your torso with elbows pointing forward. At the same time, raise your feet bending your legs. Pull your right leg to the chest. The right knee is touching the left elbow. Switch sides. Pull your left leg to the chest. The left knee is touching the right elbow. Repeat 6-10 times per set.


Hanging Leg Raises with Stability Ball

8. Hanging Leg Raises with an Exercise Ball

Get your lower abs trained with this workout. You need a pull up bar for the exercise. Place the ball on the floor between your feet. Lift your legs straight with the exercise ball. Then return to the starting point. Repeat as many times as possible.


man is performing Crab Toe Touch

9. Crab Toe Touch

Sit down on the mat with your face up. Your legs are in front of you. Your arms are behind you. The palms are touching the mat and facing outwards. Lift your hips with your feet touching the floor. Your hips are parallel with the ground. Your body creates a bridge with the face looking forward. That’s your starting position.

Brace your core and back while performing the Crab Toe Touch. Lift your right hand and left leg up simultaneously. Touch your toes with your fingers at the upper position. Slowly lower your hand and leg back on the mat.

Switch the sides. Now raise your left hand and right leg up. Do the same move. Alternate arms and legs every time. Do 10-12 reps per set.


Day 4: Upper Body Workout Routine

man performing Shoulder Press with dumbbells

10. Shoulder Press

There are two variations – seated and standing shoulder press. It’s up to you what option to choose. Grab the dumbbell weights and lift them up with your elbows bent at a 90-degree angle. The items are by your shoulders. That’s your start position.

Extend your elbows raising the dumbbells upwards. Press the items overhead slowly. Then return to the starting position. Make sure your back isn’t arched too much. Otherwise, you’ll end up using upper chest muscles instead of shoulders.

The shoulder (overhead) press is an excellent dumbbell workout to add some strength. Do 10-12 reps per set.


man performing Tricep Kick Back

11. Tricep Kick-Back

You need one dumbbell for this exercise and a bench. It will tone your upper arm muscles for sure. It’s an isolation exercise, like a bicep curl.

Place one knee on the bench and bend over. Your chest is parallel to the ground. Hold the bench with one hand as a pivot point. While the dumbbell is in another hand. The elbow is bent creating a 90-degree angle. That’s your start position.

Start straightening your arm with the dumbbell backward. Watch your upper arms are fixed. Use your triceps to lift the weight. Get your arm to the starting position. Do 10-12 reps. Then switch sides. Do another 10-12 reps per set.


man is doing Bent Over Row with a Barbell

12. Bent-Over Row with a Barbell

Level up your upper body routine with a barbell. Stand up with your feet hip-width apart. Hinge your back forward with the legs slightly bent at the knees. Push your hips back. Grasp the barbell a bit wider than shoulder-width apart. That’s your starting point.

Start pulling the barbell close to the chest level by bending the elbows. The elbows are placed just past the torso pointing up. Squeeze your shoulder blades while performing. Make a pause for a second at the top of the move.

Return to the starting position by lowering and straightening your arms. Make sure there’s a straight line from the neck to the lower back all the way out. Repeat 8-12 times per set.


Day 5: Lower Body Workout Routine

man performing Burpees

13. Burpees

Burpees are highly efficient as it’s a full-body exercise. It helps to activate a range of muscle groups in the arms, core, and legs. Burpees involve the shoulders, biceps, triceps, core, chest, quads, hamstrings, and more.

Get to the partial squat position. Squeeze your core and keep your back tight. Put your weight on your heels. The glutes are pushed out and the arms are in front of you. That’s your starting position.

Squat and touch the floor with your palms. You can place a yoga mat underneath for better gripping. The legs are extended behind you like in a plank position. The toes are touching the floor.

Do a push-up touching the mat with your chest. Your elbows are bent facing out. Then return to the squat position. Jump and bring the legs next to the palms (like when you do a squat thrust). Do a jump squat next. Lift your hands up and jump.

1-2 min burpees are for a beginner level, 2 to 4 min are for advanced users.


how to do Hip Thrust with a barbell

14. Hip Thrust with a Barbell

A great exercise with added weight to target your glutes and hamstrings. You’ll need a barbell with plates and a bench to perform the Hip Thrust. Sit down on the floor with the bench behind your back. Set the barbell over your hips.

Place your shoulders and upper back on the edge of the bench. Hold the barbell with your hands to keep it still. Your legs are bent with the feet placed on the floor. The feet are a bit wider than hip-width apart. The toes are pointed outward slightly. To ensure your position is good, your knees must create a 90-degree angle when you lift your hips.

Squeeze your glutes and start raising your hips. Stop lifting the legs as soon as your upper thighs create a straight line with your torso. Hold the barbell with your hands and keep it secured on the thighs. Make a pause for a second and lower your legs back. When performing, you should feel your glutes and hamstrings well. Do 10-12 reps per set.


man is doing squats with ball

15. Goblet Squat with a Medicine Ball

Goblet squats can be performed with a dumbbell, kettlebell, or a medicine ball. Stand up with your feet shoulder-width apart. Raise both hands and place the ball under your chin. That’s your starting point.

Get to the squat position with your legs bent at the knees. Keep your weight on the heels. There’s a 90-degree angle with your knees bent. Make sure your hips are hinged backward and your knees don’t go over the toe line. Get back to the starting point. Squeeze your glutes when standing up with the ball. Do 10-12 reps per set.


woman is performing squats with barbell

Best 5-day Workout Split Routine Revealed

We outlined top-notch home workouts that can cover the whole week. Such exercises are suitable for people of all levels. A range of fitness goals can be obtained if you perform the training properly. The training split is beneficial for strength training and muscle growth.

Don’t forget to rest from time to time. Schedule a day off at least twice a week. Plan your training in advance so you can spread the workload evenly. Once you get used to the workout routine, you’ll see the progress is coming.

Workout split routines are excellent for those who prefer targeting specific muscle groups per one session. You can find great exercises for a home gym that require little to no equipment. Additionally, you can add a cardio day by working out with a jump rope or a rowing machine.

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