Can you create a weight lifting plan for me 5 days a week

Yes. Here’s a five-day template, with two recovery days. Start with manageable weights and good form; adjust the exercise choices and workload to your experience and recovery.

1. Day 1 — Upper push: Bench press, overhead press, and dips: 4×5 each; lateral raises: 3×12; triceps extensions: 3×10.
2. Day 2 — Lower pull: Deadlift, lat pulldowns, and bent-over rows: 4×5 each; Romanian deadlifts: 3×8; hamstring curls: 3×10.
3. Day 3 — Rest or light recovery.
4. Day 4 — Lower push: Squats: 4×5; leg press: 4×8; lunges: 3×10 per leg; calf raises: 3×15; glute bridges: 3×10.
5. Day 5 — Upper pull: Pull-ups and bent-over rows: 4×5 each; face pulls and rear-delt flyes: 3×12; curls: 3×10.
6. Day 6 — Full body: Clean and press: 3×5; kettlebell swings: 3×15; goblet squats: 3×10; push-ups: 4×10; planks: 3×1 minute.
7. Day 7 — Rest or light recovery.

For muscle growth, a broad target is 10–20 sets per muscle group per week, adjusting based on how you recover. Progress gradually—one suggested approach is to increase load or volume slightly over several weeks, then take a lighter deload week. Rest periods can range from about 30 seconds to 2–3 minutes for muscle-building work, while heavier strength sets may need 3–5 minutes. 1 2 3

The weekly split and specific exercise menu are a general template rather than a one-size-fits-all prescription; adjust the work if recovery or your schedule requires it.