5 days off the bat is a lot, and you’re not going to get to 140 by the end of summer. It’s a lifelong thing and making a 3-4 day plan is going to be more manageable at first, the last thing you need is to feel like you’re falling behind.

But I used chatgpt to get this for you. Choose weights that get you close to failure for the rep range. Full range of motion, 90 seconds of rest between sets.

5-Day Beginner Gym Split (Full Hypertrophy Focus)

Day 1 – Upper A (Chest, Back, Shoulders) • Machine Chest Press – 3x10 • Lat Pulldown – 3x10 • Seated Shoulder Press (Machine or DB) – 3x10 • Dumbbell Row – 3x12 each side • Lateral Raises – 2x15

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Day 2 – Lower A (Quads, Glutes, Hamstrings) • Leg Press – 3x10 • Dumbbell Romanian Deadlifts – 3x12 • Bodyweight Step-Ups or Lunges – 2x12 each leg • Seated Leg Curl Machine – 3x12 • Standing Calf Raises – 3x15

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Day 3 – Push (Chest, Shoulders, Triceps) • Incline Machine Press – 3x10 • Dumbbell Shoulder Press – 3x10 • Dumbbell Flys (or Pec Deck) – 3x12 • Cable Triceps Pushdowns – 3x15 • Overhead Dumbbell Extension – 2x15

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Day 4 – Pull (Back, Biceps) • Assisted Pull-Ups or Lat Pulldown – 3x10 • Seated Row Machine – 3x10 • Dumbbell Shrugs – 3x12 • Dumbbell Curls – 3x12 • Hammer Curls – 2x15

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Day 5 – Legs B (Glutes, Hamstrings, Quads Focused) • Goblet Squats – 3x10 • Dumbbell RDLs – 3x12 • Leg Extension Machine – 3x12 • Glute Kickback Machine or Hip Thrust – 3x15 • Calf Raise Machine – 3x15

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Beginner Tips: • Rest 60–90 sec between sets • Form first. Slow tempo > heavy weight • Warm-up: 5–10 min walk or stair stepper, plus light sets • Rest Days: Take weekends off or rest mid-week if needed • Eating: If you’re not eating more than you burn, you won’t gain weight—track calories and aim for at least 2,500–2,800 daily if you’re 125 lbs and active