I am 25yr male. Weigh 88kg and 180cm height. I have been on and off gym for 3 years now. I would like to get serious about gaining muscle mass and losing weight. My ideal goal is 80kg with more muscle mass in one year. Please make me a 5 day workout split that will help me achieve my goal

To help you achieve your goal of gaining muscle mass and losing weight, here's a suggested 5-day workout split. It focuses on compound movements to build strength and muscle while incorporating enough volume to promote hypertrophy.

5-Day Workout Split

Day 1: Upper Body (Push)

• Bench Press: 4 sets of 8-10 reps
• Incline Dumbbell Press: 3 sets of 10-12 reps
• Overhead Press: 4 sets of 8-10 reps
• Tricep Dips: 3 sets to failure
• Lateral Raises: 3 sets of 12-15 reps
• Plank: 3 sets of 30-60 seconds

Day 2: Lower Body (Pull)

• Deadlift: 4 sets of 6-8 reps
• Romanian Deadlifts: 3 sets of 8-10 reps
• Leg Curls: 3 sets of 10-12 reps
• Calf Raises: 4 sets of 12-15 reps
• Leg Press: 3 sets of 10-12 reps
• Hanging Leg Raises: 3 sets to failure

Day 3: Upper Body (Pull)

• Pull-Ups (assisted if necessary): 4 sets to failure
• Bent Over Rows: 4 sets of 8-10 reps
• Seated Rows: 3 sets of 10-12 reps
• Face Pulls: 3 sets of 12-15 reps
• Bicep Curls: 3 sets of 10-12 reps
• Ab Rollouts: 3 sets of 10-12 reps

Day 4: Lower Body (Push)

• Squats: 4 sets of 6-8 reps
• Leg Press: 3 sets of 10-12 reps
• Lunges: 3 sets of 10-12 reps per leg
• Glute Bridges: 3 sets of 10-12 reps
• Seated Calf Raises: 4 sets of 12-15 reps
• Russian Twists: 3 sets of 15-20 reps per side

Day 5: Full Body + HIIT

• Kettlebell Swings: 4 sets of 15-20 reps
• Push-Ups: 4 sets to failure
• Burpees: 3 sets of 10-15 reps
• Dumbbell Clean and Press: 3 sets of 10 reps
• HIIT Cardio: 15-20 minutes (e.g., sprinting for 30 seconds, walking for 1 minute)

Additional Tips

1. Nutrition: Focus on a high-protein diet to support muscle growth. Aim for approximately 1.6 to 2.2 grams of protein per kilogram of body weight.
2. Hydration: Ensure you’re well-hydrated, consuming about half an ounce of fluid per pound of body weight, adjusting for exercise and weather conditions 1.
3. Rest & Recovery: Allow adequate rest between sets (60-90 seconds for hypertrophy) and ensure you get enough sleep each night to aid recovery.
4. Progressive Overload: Gradually increase weights or repetitions as you become stronger to keep challenging your muscles.
5. Consistency: Stick to your routine and be consistent with both workouts and nutrition to see long-term results.

Following this plan will help you build muscle while also enabling weight loss through a calorie-controlled diet and regular exercise. Adjust the exercises based on your fitness level and consult a fitness professional if needed.