How Many of Your Five Weekly Workouts Should Focus on Strength?

Table of Contents

1. Introduction
2. The Foundation of Five: Why the Five-Day Split Works
3. The Strength-Cardio Balance: Finding Your Ratio
4. Fueling the Five-Day Grind
5. The Role of Collagen in an Active Lifestyle
6. Mental Fortitude and the Glen "BUB" Doherty Legacy
7. Advanced Strategies: Adjusting Based on Biofeedback
8. Sample Five-Day Workout Structures
9. The Importance of the "Down" Days
10. Conclusion
11. FAQ

Introduction

Did you know that according to the Centers for Disease Control and Prevention (CDC), only about 24% of adults in the United States actually meet the combined aerobic and muscle-strengthening guidelines? We often think that showing up is the hardest part, but once you’ve cleared the hurdle of consistency, a new question arises: what exactly should you be doing with that time? If you’ve committed to a five-day-a-week routine, you’re already ahead of the curve. However, the architecture of those five sessions—specifically how many of your five weekly workouts are dedicated to strength versus cardio—can be the difference between hitting a plateau and reaching your peak physical potential.

At BUBS Naturals, we live by a philosophy of adventure, wellness, and giving back. Our brand was founded to honor the legacy of Glen “BUB” Doherty, a Navy SEAL, adventurer, and humanitarian who lived life to the fullest. Whether he was on a mission or on a mountain, Glen knew that a body is a tool that requires the right maintenance, the right fuel, and a balanced approach to training. We carry that legacy forward by providing clean, no-BS supplements and donating 10% of our profits to veteran-focused charities.

The purpose of this article is to help you navigate the complexities of program design. By the end of this deep dive, you’ll understand how to structure a five-day training week that supports your unique goals—whether that’s building lean muscle, improving longevity, or simply having more energy for your weekend adventures. We’ll explore the physiological demands of strength training, the necessity of recovery, and how products like our Collagen Peptides can play a pivotal role in keeping you in the game. We’re moving beyond the "more is better" mindset and toward a "better is better" approach, ensuring that every minute you spend in the gym or on the trail serves a higher purpose.

The Foundation of Five: Why the Five-Day Split Works

The five-day-a-week workout schedule is widely considered the "gold standard" for those who are serious about their fitness but still have jobs, families, and lives to lead. It provides enough frequency to see significant physiological adaptations—such as increased bone density, muscle hypertrophy, and improved metabolic health—while allowing for two full days of rest and recovery. But when we look at how many of your five weekly workouts should be high-intensity, we have to look at the body’s ability to recover.

For most individuals, a split of three strength sessions and two cardio or mobility sessions is a sustainable baseline. This allows you to hit major muscle groups with enough volume to stimulate growth without overtaxing your central nervous system. Strength training is the engine of metabolism; the more lean muscle mass you carry, the more efficiently your body burns energy, even at rest. However, lifting heavy five days a week can lead to diminishing returns if you aren’t supporting that work with the right nutrients.

This is where the BUBS Naturals philosophy comes in. We believe in simple, effective ingredients that work as hard as you do. When you’re pushing through a five-day split, your connective tissues—tendons, ligaments, and cartilage—take a beating. To support these critical structures, many of our athletes incorporate Collagen Peptides into their daily routine. Because our collagen is grass-fed, pasture-raised, and hydrolyzed, it mixes effortlessly into your morning coffee or post-workout shake, providing the essential amino acids your body needs to maintain joint health and skin elasticity.

The Strength-Cardio Balance: Finding Your Ratio

When determining how many of your five weekly workouts should be dedicated to the iron, you must first define your primary objective. If your goal is maximum strength and muscle gain, your ratio might look like four strength days and one day of low-intensity steady-state (LISS) cardio. If you’re training for an obstacle course race or general "functional" fitness, a three-strength, two-cardio split might be more appropriate.

The Case for Three Days of Strength

Three days of full-body strength training per week is often the "sweet spot" for longevity. This frequency allows for 48 hours of recovery between sessions, which is the typical window for muscle protein synthesis. On these days, you focus on compound movements: squats, deadlifts, presses, and rows. These movements recruit the most muscle fibers and trigger the greatest hormonal response.

On the off-days, you don’t just sit on the couch. You engage in "active recovery." This might be a brisk three-mile walk or a light cycling session. This keeps the blood flowing and helps flush out metabolic byproducts from your heavy lifting days. To keep your energy levels sustained during these active recovery days, a scoop of our MCT Oil Creamer in your tea or coffee can provide the healthy fats needed for mental clarity and metabolic support.

The Case for Four or Five Days of Strength

For those looking to specialize—perhaps you’re following a "Push, Pull, Legs" or an "Upper/Lower" split—you might find that four or five of your weekly workouts are strength-focused. This allows for higher volume on specific muscle groups. However, this increased demand requires a more disciplined approach to supplementation.

If you’re lifting four to five times a week, you should consider adding Creatine Monohydrate to your regimen. Our creatine is a single-ingredient powerhouse designed to support strength, power, and training performance. It helps your muscles produce energy during heavy lifting or high-intensity exercise, making those fourth and fifth workouts of the week feel just as productive as the first.

Fueling the Five-Day Grind

A five-day workout week is a commitment not just of time, but of biological resources. You cannot expect to perform at your peak if you are running on empty. At BUBS, we focus on the "no-BS" approach to nutrition. We don't believe in fillers or artificial sweeteners; we believe in functional foods that provide tangible results.

Morning Momentum

Consistency starts the moment you wake up. For many in the BUBS community, the day begins with a cup of coffee enhanced by our Butter MCT Oil Creamer. MCTs (medium-chain triglycerides) are unique because they are processed by the liver for immediate energy, providing a clean alternative to the sugar-heavy creamers found on most grocery shelves. This helps stabilize your energy levels so you don't crash before your noon workout.

Intra-Workout Hydration

As you move through your weekly sessions, hydration becomes paramount. Dehydration by as little as 2% of body weight can significantly impair exercise performance. If you’re wondering why your fourth workout of the week feels sluggish, it might not be a lack of sleep—it might be a lack of electrolytes.

Our Hydrate or Die – Lemon formula is designed for those who push their limits. With no added sugar and a performance-focused electrolyte profile, it supports muscle function and prevents the dreaded "heavy leg" feeling during intense cardio or high-rep strength sets. Whether you’re at the gym or on a remote trail, having a packet of Hydrate or Die in your bag ensures you stay sharp.

The Role of Collagen in an Active Lifestyle

We cannot talk about how many of your five weekly workouts should be intense without talking about what happens after the workout. Recovery is where the magic happens. When you lift weights, you are essentially creating microscopic tears in your muscle fibers and placing stress on your connective tissues. Your body’s ability to repair that damage is what makes you stronger.

Collagen is the most abundant protein in the human body, acting as the "glue" that holds everything together. However, as we age, our natural collagen production begins to decline. For an athlete performing five workouts a week, this decline can manifest as nagging joint pain, slower recovery times, and decreased skin elasticity.

By integrating our Collagen Peptides into your post-workout routine, you are providing your body with Types I and III collagen. Type I is essential for bones, skin, and tendons, while Type III supports the structure of muscles and organs. Because our collagen is NSF for Sport certified, you can trust that it is free of banned substances and meets the highest standards for purity and safety. It’s an easy, flavorless way to ensure your joints are as resilient as your muscles.

Mental Fortitude and the Glen "BUB" Doherty Legacy

Fitness is as much a mental game as it is a physical one. Deciding how many of your five weekly workouts you’re actually going to show up for requires discipline—a trait that was synonymous with Glen "BUB" Doherty. Glen’s life was a testament to the idea that we should always be ready for the next adventure. Whether he was training for a grueling mission or simply enjoying a day of surfing, he understood that a strong body supports a strong mind.

When you choose BUBS Naturals, you’re not just buying a tub of protein; you’re joining a movement. Our commitment to donating 10% of all profits to veteran charities, like the Glen Doherty Memorial Foundation, means that your wellness journey is helping to provide scholarships and transitional support for those who have served. This "10% Rule" is our way of ensuring that every scoop of Collagen Peptides serves a purpose larger than yourself.

Knowing that your purchase supports a greater cause can be a powerful motivator on those days when you don't feel like hitting your fifth workout of the week. It’s about more than just aesthetics; it’s about honoring a legacy of service and living a life of purpose.

Advanced Strategies: Adjusting Based on Biofeedback

As you become more in tune with your body, you may find that the answer to how many of your five weekly workouts should be high-intensity changes from week to week. This is known as "auto-regulation." If you had a stressful week at work or missed a few hours of sleep, your body’s capacity to recover is diminished. On these days, it’s better to swap a heavy lifting session for a long walk or a light yoga flow.

Monitoring Recovery

A great way to monitor your recovery is by tracking your resting heart rate or heart rate variability (HRV). If your HRV is low, it’s a sign that your nervous system is still recovering from a previous session. In these instances, focusing on micronutrients and antioxidant support can be helpful. Our Vitamin C supplement, which includes citrus bioflavonoids, supports antioxidant activity and collagen formation, helping your body fight oxidative stress.

Digestive Health and Performance

It’s also important to remember that you are not what you eat; you are what you absorb. Digestive health is the foundation of any successful fitness program. If your gut is inflamed, you won't be absorbing the amino acids from your Collagen Peptides efficiently. Many of our customers use our Apple Cider Vinegar Gummies as a daily habit to support digestive wellness. Made with "the Mother," these gummies are a convenient, tasty way to keep your gut health on track without the harsh taste of liquid ACV.

Sample Five-Day Workout Structures

To give you a clearer picture of how to apply these concepts, let’s look at two different ways to structure your five weekly workouts.

The "Strength & Longevity" Split

This is ideal for the person who wants to be strong, lean, and mobile for decades to come.

• Monday: Heavy Upper Body (Push/Pull) + Creatine Monohydrate
• Tuesday: Low-Intensity Cardio (30-45 min walk/hike) + MCT Oil Creamer in coffee
• Wednesday: Heavy Lower Body (Squats/Lunges) + Hydrate or Die – Mixed Berry
• Thursday: Mobility & Core (Yoga or Pilates) + Collagen Peptides
• Friday: Full-Body Functional Strength (Kettlebells/Bodyweight)
• Saturday/Sunday: Complete Rest or light family adventure.

The "Hypertrophy & Performance" Split

This is for the individual looking to maximize muscle growth and metabolic rate.

• Monday: Chest and Back + Collagen Peptides
• Tuesday: Legs and Calves + Hydrate or Die – Lemon
• Wednesday: Shoulders and Arms + Creatine Monohydrate
• Thursday: Active Recovery (Zone 2 Cardio) + MCT Oil Creamer
• Friday: Full Body Power / Explosiveness
• Saturday/Sunday: Complete Rest.

Regardless of which split you choose, the key is consistency. As we like to say at BUBS, "One scoop. Feel the difference." But that scoop only works if you're putting in the work alongside it.

The Importance of the "Down" Days

While we’ve spent a lot of time discussing how many of your five weekly workouts should be focused on effort, we must emphasize that your two rest days are just as important as your five training days. It is during rest that your hormones rebalance, your glycogen stores replenish, and your muscle tissue rebuilds.

If you find it difficult to sit still on rest days, focus on "lifestyle movement." Spend time in the garden, go for a leisurely walk with a friend, or spend twenty minutes foam rolling. Use these days to double down on your nutrition. A morning ritual involving our Collagen Peptides can help maintain that "recovery signal" even when you aren't in the gym.

Conclusion

Finding the right balance for your weekly routine is a journey of self-discovery. Whether you decide that three, four, or all five of your weekly workouts should be strength-based, the goal remains the same: to live a life of adventure and wellness. We’ve explored how strength training serves as the foundation for health, how proper hydration and MCTs fuel your performance, and how collagen serves as the essential scaffolding for your recovery.

By following a structured five-day split, you are giving your body the stimulus it needs to evolve while respecting the biological necessity of rest. Remember that your fitness journey is not a sprint; it’s a marathon that honors the capability of the human body. As you move forward, keep the legacy of Glen "BUB" Doherty in mind—be curious, be brave, and always give back.

If you’re ready to take your five-day routine to the next level, start by addressing your recovery foundation. Our Collagen Peptides Collection offers a variety of ways to integrate high-quality, pasture-raised collagen into your life. Whether you prefer the 20 oz Tub for your kitchen counter or the 20 ct Travel Packs for your gym bag, we’ve made it easy for you to support your joints and muscles every single day.

Take the BUBS challenge: commit to your five workouts, fuel your body with clean ingredients, and see how much of a difference the right support can make. Your adventure is just beginning, and we’re honored to be a part of it.

FAQ

1. Can I do strength training for all five of my weekly workouts?

Yes, you can perform strength training five days a week, but it requires a very specific "split" to avoid overtraining. Instead of doing five full-body sessions, which would likely lead to burnout and injury, you should divide your workouts by muscle groups. For example, you might do Upper Body on Monday, Lower Body on Tuesday, take an active recovery day Wednesday, and then repeat. This ensures that while you are working out five days a week, each specific muscle group is getting the 48–72 hours of rest it needs to recover. Supporting this high volume with Creatine Monohydrate and Collagen Peptides is highly recommended.

2. What is the best time to take BUBS Collagen on workout days?

While you can take Collagen Peptides at any time, many athletes prefer taking it about 30 to 60 minutes before a workout or immediately after. Taking it before exercise, especially when paired with a source of Vitamin C like our Vitamin C capsules, may help support collagen synthesis in the tendons and ligaments as they are being stressed. However, the most important factor is consistency—taking it every day, even on rest days, ensures your body has a steady supply of the amino acids it needs for repair.

3. Should I skip a workout if I’m feeling excessively sore?

If you are experiencing "Delayed Onset Muscle Soreness" (DOMS), light movement is actually better than complete rest. A "workout" on a very sore day might just be a 20-minute walk and some light stretching. However, if you feel a sharp pain or if your performance is drastically dropping, it’s a sign to listen to your body and take a full rest day. During these times, focus on hydration with Hydrate or Die and ensure you’re getting enough anti-inflammatory support through quality nutrition.

4. How does the 10% Rule work at BUBS Naturals?

Our "10% Rule" is a commitment to donate 10% of all our profits to veteran-focused charities. This is primarily done through the Glen Doherty Memorial Foundation, which helps transitioning veterans and their families through scholarships and re-entry programs. Every time you purchase a product, whether it’s our MCT Oil Creamer or our Apple Cider Vinegar Gummies, you are directly contributing to this mission. It’s our way of ensuring that our business honors the legacy of Glen "BUB" Doherty and supports the community he loved.