need a solid 5 day weight lifting plan

5 days being Mon thru Fri?

What is your current routine and are you completely devoted to 5 days? Or are you willing to go to 3 or 4 days with the other days just having cardio?

Mon-squat, tues-press, wendsday-off, Thursday-squat&deadlift, friday-press, Saturday fluff&puff/hiit, Sunday-off

Sam_I_Am77 wrote: »

Why does it have to be 5 days? 5-days versus 3 or 4 isn't really indicative of success in getting stronger; it's more common to body-building or figure athletes. There are a variety of good programs, StrongLifts5x5, IceCreamFitness 5x5, Beyond 5/3/1, Starting Strength, etc. I would start with one of those for a good 12-weeks and then re-evaluate your needs.

This. Also, unless you are pretty inexperienced it is hard to lean out and gain muscle at the same time. Muscle needs calories to be built, to lean out you need to eat at a deficit. You want to pick one to focus on; that will maximize the results either way. (I.e. Eat at a slight surplus and lift for a while, after following a program switch your diet and try to maintain your strength and muscle gains as well as you can during your "cutting phase".)
Hope it helps.

You asked, so I'll share. Here was my response to a similar question a few months ago....

I just transitioned to Crossfit, but prior to that I was doing a 4-day split with a 5th day upper body only day (I didn't want to just hit each upper body part once a week) and a 6th day for cardio. For the 4-day split, I had an A and B version with slightly different exercises (too many good ones to pick from) and each week I alternated to keep things fresh. Below is a sample of the split and exercises. Generally where you 2 exercise with an "or" I'm showing you both major lifts, one of which would have been in my A split, and the other in my B split. For example, if I did Deadlift on Back Day, on the Upper Body only day I'd do the Barbell Row (and vice versa).

My goal was to have a routine I could get done in 60-75 minutes. Each day I tried to focus on just a few key exercises to hit each body part for the day. My sets and reps would vary with my goal being a total of 24-30 good working reps per exercise (i.e. 3x10, or 3x8, 5x5, etc.). I always added a Treadmill finisher at the end, but switched up between running hills (incline/decline) and HIIT.

Day 1 - Chest/Triceps 1
Dumbbell Incline Bench Press or Dumbbell Bench Press
Dumbbell One Arm Bench Press or Dumbell One Arm Incline Press
DIPS
Push-ups
Treadmill Finisher (Hills or HIIT)

Day 2 - Back/Bicep
Deadlift or Barbell Bent Over Row
Wide-grip Pull-ups or Close Grip Chin-ups
Dumbbell One Arm Row
Dumbbell Incline or Standing Curl
Dumbbell Incline or Standing Hammer Curls
Treadmill Finisher (Hills or HIIT)

Day 3 - Shoulders
Standing Barbell or Seated Dumbbell B Press
Dumbbell Lateral Raise or Cable Lateral Raise
Dumbbell Bent-over Reverse Flyes
Weight Plate High Front Raise
Dumbbell Shoulder Shrug
Treadmill Finisher (Hills or HIIT)

Day 4 - Legs
Barbell Front or Back Squat
Barbell Stiff-Legged Deadlift
Dumbbell Walking Lunges or Step-ups
Leg Extensions
Seated or Standing Calf Raise
Treadmill Finisher (Hills or HIIT)

Day 5 – All Upper Body
Dumbbell Bench Press
Barbell Decline Bench Press
Barbell Row or Barbell Deadlift
Straight Arm Lat Pulldown
Standing Barbell or Seated Dumbbell Shoulder Press
Dumbbell Alternate Bicep Curl
Dumbbell Hammer Curl

Day 6 – Steady State (HR Zone 2) Cardio
60 minutes - Treadmill

i used to go 5/6 days a week to the gym but kept getting injured. Since I've started taking a rest day between workouts I've made better gains. I'm 49yrs old and generally do 30 mins cardio followed by one hour weights. due to a bad back I use mainly machines and dumbbells. i do 4 pyramid sets per machine, 12 reps, 10 reps, 8 reps and 6 reps, increasing the weight every set. machines used:

CHEST PRESS
LAT PULLDOWN
PEC FLY
ROTARY TORSO
TRICEP PRESS
SEATED ROW
SHOULDER PRESS
AB CRUNCH

dumbbells- incline press two sets of 10 with 20kg, 22kg, 24kg, 26kg, 28kg and 30kg (last set kills and I avg 5/6 reps). note-this is 20kg per hand etc..

Pyramid sets have made it easier to gain strength with small weekly increases. Due to load and age the rest day is great and has improved my training (when combined with a good diet).

I am starting the 'All Pro' workout next week which is only 3 days a week but intense. Will do my cardio on the other 4 days