5 day workout routine - Building Muscle 101
5 day workout routine
Workout Overview The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one body part per day for duration of 5 days. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. Warm Up The warm up prepares your body for increased physical demands and helps to reduce the chance of injury. A typical warm up might include light stretching and/or low intensity cardiovascular exercise. A few minutes on a bike or treadmill is a great place to start! You could also try a 10 to 15 minute brisk walk. Cool Down A cool down period is recommended as it will allow the heart rate to return to its resting rate. This is important because it helps to prevent dizziness and fainting. During the cool down, you might perform activities similar to a warm up. The aim is to gradually decrease the intensity of your workout over the course of several minutes. Training Sequence
Notes Please make as many copies as you need of the workout charts listed below It may be a good idea to store the charts in a folder and update as you progress. Don't know how much weight to use? Don't know when to increase weight? Don't know what to eat? Don't know when or how much to eat? Let me help. If you're confused and need help, click here and I'll give you a hand.
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5 day workout routine
DAY 1 WORKOUT A - MONDAY - LEGS
WEEK
/ /
to
/ /
FOR:
GOALS
DAY 1 WORKOUT A - LEGS
EXERCISES
SETS / REPS
SQUATS SQUATS LEG PRESS LEG CURLS LUNGES LEG EXTENSTIONS SEATED CALF RAISE STANDING CALF RAISE
1
15
4
8
4
25
5
8
3
15-20
3
15-20
5
12
4
25-30
WEIGHT
Days:
REST TIME
NOTES
2 MIN 2 MIN 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN
WARM UP
CARDIO TRAINING
EXERCISES
TIME / DIST
TARGET HR
Days:
INTENSITY*
NOTES
Moderate 20 - 25 min cardio
*Choose a preferred cardio exercise - Intensity can be low / moderate / high Notes:
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5 day workout routine
DAY 2 WORKOUT B - TUESDAY - CHEST / ABS
WEEK
/ /
to
/ /
FOR:
GOALS
DAY 2 WORKOUT B - CHEST / AB
EXERCISES
SETS / REPS
BARBELL BENCH PRESS BARBELL BENCH PRESS INCLINE DUMBBELL PRESS FLAT DUMBBELL FLY DUMMBELL PULL OVER PUSH UPS LEG RAISES OFF BENCH CABLE CRUNCHES INCLINE SIT UPS
1
15
4
6
4
8
4
12
4
15
3
FAILURE
3
25
3
15
3
20
WEIGHT
Days:
REST TIME
NOTES
WARM UP 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN 30 SECS 30 SECS 30 SECS
CARDIO TRAINING
EXERCISES
TIME / DIST
TARGET HR
Days:
INTENSITY*
NOTES
Moderate 20 - 25 min cardio
*Choose a preferred cardio exercise - Intensity can be low / moderate / high Notes:
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5 day workout routine
DAY 3 WORKOUT C - WEDNESDAY - BACK
WEEK
/ /
to
/ /
FOR:
GOALS
DAY 3 WORKOUT C - BACK
EXERCISES
SETS / REPS
CHIN UPS ONE ARM DUMMBBELL ROWS REVERSE GRIP PULL DOWN BARBELL POWER CLEANS HYPEREXTENSIONS DUMBBELL SIDE BENDS
4
FAILURE
4
10
4
12
4
8
4
20
4
20
WEIGHT
Days:
REST TIME
NOTES
1 MIN 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN
CARDIO TRAINING
EXERCISES
TIME / DIST
TARGET HR
Days:
INTENSITY*
NOTES
Moderate 20 - 25 min cardio
*Choose a preferred cardio exercise - Intensity can be low / moderate / high Notes:
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5 day workout routine
DAY 4 WORKOUT D - THURSDAY - SHOULDERS / ABS
WEEK
/ /
to
/ /
FOR:
GOALS
DAY 4 WORKOUT D - SHOULDERS / ABS
EXERCISES
SETS / REPS
MILITARY PRESS MILITARY PRESS SIDE LATERALS BARBELL UPRIGHT ROWS BENT OVER LATERALS INCLINE SIT UPS
1
15
5
8
4
10
4
12
5
12
4
30
WEIGHT
Days:
REST TIME
NOTES
WARM UP 2 MINS 1 MIN 1 MIN 1 MIN 1 MIN
CARDIO TRAINING
EXERCISES
TIME / DIST
TARGET HR
Days:
INTENSITY*
NOTES
Moderate 20 - 25 min cardio
*Choose a preferred cardio exercise - Intensity can be low / moderate / high Notes:
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5 day workout routine
DAY 5 WORKOUT E - FRIDAY - BICEPS / TRICEPS
WEEK
/ /
to
/ /
FOR:
GOALS
DAY 5 WORKOUT E - BICEPS / TRICEPS
EXERCISES
SETS / REPS
CLOSE GRIP BENCH PRESS
1
15
CLOSE GRIP BENCH PRESS
5
6
STANDING BARBELL CURLS
5
6
SKULL CRUSHERS
4
10
INCLINE DUMBBELL CURLS
4
10
TRICEPS CABLE PRESS DOWNS 3
15
CONCENTRATION CURLS
3
15
SEATED CALF RAISE
3
30
STANDING CALF RAISE
3
25
CARDIO TRAINING
EXERCISES
TIME / DIST
WEIGHT
Days:
REST TIME
NOTES
WARM UP 2 MINS 2 MINS 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN 1 MIN
TARGET HR
Days:
INTENSITY*
NOTES
Moderate 20 - 25 min cardio
*Choose a preferred cardio exercise - Intensity can be low / moderate / high Notes:
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