5 day weight work out

I am by no means an expert in this area, but I think a 5 day program is not going to give your body enough recovery time and you will sacrifice results with that amount of volume.

I'd suggest a 4 day routine max (eg give yourself Wednesday off). You might choose to do some light cardio (not HIIT) or stretching, or just go for a walk on your day off.

On the other four days there are heaps of ways to spread it out and exercises you can do. What you choose will depend on your goal. Are you wanting to train for strength, size, or is it more functional training for sport?

i am certainly not an expert but when i was training hard for strength a few years ago i found great success with good old fashion barbell training. do heavy sets of barbell lifts: squats, presses, and pulls 3 days a week (mon, wed, friday). for the first 4 or so months of training you will find increasing the work set weight each session by at least 5 pounds for squats and deadlifts and between 5 and 2.5 pounds (using micro plates) for the presses and other pulls to be manageable. This sort of system will provide excellent strength gains quite quickly when executed with proper form. When I strictly applied this system my calorie intake was very high as I was looking to gain, not lose, weight.

If you are training with another goal in mind (i.e. dieting and looking to keep the muscle you have or put on a little muscle as you change your body comp) you will likely find you need more recovery time - switch to two sessions a week - or do not increase the amount of weight as much each session. If you are new to heavy barbell lifting and this appeals to you I recommend picking up Starting Strength by Marc Rippetoe; not so much for his overall program (as it assumes you are trying to gain weight, not lose it, and it has some insane dietary recommendations) but for the excellent instruction on the proper form and execution of each lift. Without knowing your specific goals all I can really say in terms of amount of rest is listen to your body. Dont over do it (i.e. lifting 5 times a week) as that will just do more harm than good. Im no body builder and strength has always been my main focus in weight training. If your goal is simply to look good there are many other "body building" routines that would likely be easier and better suit your needs but for overall strength nothing beats heavy lifting with barbells imo.

There is absolutely nothing wrong with training 5 times a week provided it is stuctued correctly. Or you could do push/pull/legs/rest then repeat.

Yeah, I didn't mean to say that you should never lift 5 days a week. Just that it would likely be overkill if you plan to do cardio also and probably not optimal if strength gains are your objective. Poor choice of wording on my part.