5 days workout plan pdf

5 days workout plan pdf. Skull Crushers: 3 sets x 12-15 reps. Day-1: HIIT. This is an effective way to train all of your major muscle Oct 4, 2021 · Lateral Raises: 3×10-15. Oct 6, 2022 · The Best 5-Day Bro Split Workout Plan with PDF. You can create an effective gym workout schedule by combining different types of exercise, such as compound workouts, isolation workouts, and bodyweight exercises. Lying Leg Raises: 4 sets of 10 reps. Inclined Dumbell Press: 3 sets x 10-15 reps. Each phase is a milestone Jan 21, 2022 · Number of training days per week: 5 days Targeted Gender: Male and Female Workout Duration of one session: 20-30 minutes Plan Goal: Increase strength, lean mass, balance, and improve shape. Workout #3 on Friday. Heel to Toe Walk: 5 minutes. Day 5: Full Body Conditioning. 5-Day Cable Machine Workout Program PDF. Looking to switch up your training routine? Maximize performance, strength, and body composition with this 6-week high-intensity functional bodybuilding program. Nov 4, 2023 · Build muscle, burn fat and increase endurance with this effective 5-day workout split. Workout #1 on Wednesday of Week 2 and so on. Day 1 – Chest, Triceps, and calves. It can be customized into a 3-day or 6-day split, allowing you to choose the intensity and frequency of your workouts. Rest: 1-3 minutes. Day 2: HIIT (High-Intensity Interval Training) Day 3: Upper Body. 4. Set 1: 100 pounds x 8 reps. Pecs–obviously–appear on Chest Day. ” Progress in cardiovascular diseases vol. Day 8: OFF. Lying Leg Raises: 3 sets x 10-20 reps. Workout Type: Resistance Training. Weighted Crunch 3 sets x 20-25 reps. For example, if you perform 30 pushups in Jun 13, 2020 · Strength Phase. The first 2 workouts in this program focus on big compound movements such as the deadlift, squat, and bench press. Warm-up- Slow-Paced Light Treadmill Jogging- 5 Minutes. txt) or read online for free. Day 5: Pull Day. You should take the following amount of nutrients according to an article published on the National Institute of Health: 2 Protein – You need to consume sufficient protein 1. Workout 1: Upper Body Exercise Sets Reps Flat Dumbbell Press 2 10 - 12 Pec Deck Fly 1 10 - 12 Single Arm Dumbbell Row 2 10 - 12 Seated Cable Row 1 10 - 12 Seated Dumbbell Press 2 10 - 12 Dumbbell Lateral May 30, 2022 · Thank you for downloading this 30 day CrossFit Workout Plan PDF! This program is aimed at beginners and seasoned athletes. Legs Split, and the Bro Split. Feb 2, 2019 · In this 5 day workout routine for weight loss and muscle gain we lift the lid on the most simple, effective workout plan to carve out muscle gains while shredding excess belly fat. Day 4: Rest. The last day makes this plan an effective 5-day workout routine at home for women. Functional Fitness Training Program. Battle Ropes: 3 sets x 30-60 seconds. By cutting back on 250-500 calories per day, you can lose around 0. So here’s the six-day PPL workout schedule: Day 1: Chest, Shoulder, Triceps (Part 1 – Hypertrophy) Day 2: Back, Biceps, Forearms. Like any other day, you will also start with some warm-up exercises. Month 6 – Total Body Bodyweight Workout. Day 3: Legs and Core. Jan 27, 2014 · It’s a 5 day body part split designed to sculpt aesthetic muscle. It’s a full-body gym workout plan for weight loss and muscle gain. 2 g/kg/day with optimal amounts 0. Day 7: Biceps and Triceps. Split Type: Hybrid Split. Ring Pushup. Standing Calf Raises: 4×6-10. Squat- 4 sets of 10 reps. Wall Push Ups: 3 sets x 10 reps. Weighted Pull Up 4 5 2. Workout Instructions: Rep-Set Approach: You’ll do exercises in rounds, which means you’ll have to perform exercises one after Jul 12, 2023 · A 45-minute cardio training session can shed around 500 to 700 calories. Month 4 – Full Body Workout. Day 5- Shoulders & Abs; Day 6- Rest; Day 7- Rest; 5 Day Dumbbell Workout Routine. Day 6: Hypertrophy and Muscular Endurance. Target Gender: Male and Female. The first option looks like this: Workout #1 on Monday. Day 5: Lower Body. Day 4: OFF. Workout Goal: Build muscle and improve shape. Saturday and Sunday - Rest Day. Face Pulls: 3×10-15. Keep the same exercises as the 3-day workout routine for the first 3 days. Perry Mykleby, ACE CPT. It is essential that when running a program such as this you get excessive amounts of sleep and quality food. Day 7: Rest. 5-Day Barbell Workout Program PDF. Leg Day Workout Routine For beginners. Day 7 – Abs and Oblique (Core) This Push, Pull, and Legs (PPL) split workout involves training two to three Jun 19, 2023 · This 90 day home workout routine will help you build your foundational strength, increase lean mass, develop a better posture, improve cardiovascular health, and enhance your overall fitness. Grab your free 5-day barbell-only workout program now! Click the download button below to download it for free. Jul 7, 2021 · For hypertrophy, lift weight at around 40-60% of your 1RM, and for strength, lift at more than 50-90% of your 1RM. Incline Dumbbell Press. Day 2 – Arms, Shoulder, Legs, and Abs. This is a specialization program, and should not be run any longer than this. Get The Body Of Your Dreams! The push-pull workout routine is perfect for beginners, intermediate, and even advanced-level bodybuilders. Day 1: Lower Body. Standing Calf Raise 5 10, 8, 8, 8, 6 (heavy) Seated Calf Raise 5 15 (light) Thursday - Chest, Triceps & Shoulders Exercise Sets Reps Chest Barbell Bench Press 4 10, 10, 8, 6 Dumbbell Flys 3 10 Cable Crossovers 3 10 Triceps Close Grip Bench Press 4 10, 10, 8, 6 Lying Dumbbell Extension 3 10 Tricep Kickback 3 10 Shoulders Seated Dumbbell Press 4 It’s a form of progression known as the double progression method. Wide Grip Lat Pull Down 4 10 - 12 4. 3. •Weeks 1, 4, 7: Follow routine as described above. Day 2: Speed and Agility. 3 Day Upper Lower Split for Strength & Mass. Dumbbell Hammer Curl 3 12 5. Elevate your gains and redefine your limits. In your dumbbell only workout plan for 5 days, you can dedicate one day for all key muscle groups (chest, back, shoulder, legs and arms), also training Abs on one or two days a week. New to the gym scene? This first part of the Start from Scratch program can be used as a road May 23, 2013 · Double Split Specialization Training. Resistance Band Workout Program for Women PDF. How to do exercises: The exercises will be done in circuits, meaning you’ll do one exercise after another with little rest in between. If you want a complete physique overhaul, you’re in the right place. Day 1: Workout A. Leg extension or Lying leg curl- 3 sets of 10 reps + 1 drop set. Always consult a CrossFit certified coach for advice if unsure about how to perform certain movements. Day 7 – Rest. Sit to Stand: 3 sets x 10 reps. I’ve created a couple of 5-day home workout plans that requires no equipment. At home. Gym. On active recovery days, warm up by foam rolling for 5 minutes. Download your complete 4-Week Workout Plan for women with daily, guided workout videos on YouTube. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. Workout #2 on Wednesday. Jump To Week 3. M/W/F). Your blueprint to transcend the ectomorph plateau! Dec 7, 2022 · If you’re looking for an easy-to-follow and effective home workout plan to get fit and lose weight, you can check out this article. Day 3: OFF. Suggested Program Duration: 12-16 Weeks. Day 4: Cardio and Core. Day 6: Hamstrings and Back. There are 3 workout days, organized similarly to a traditional Push Pull Legs split. EZ Bar Curl 3 12 Day 4: Leg Workout - Quads, Hamstrings, Glutes & Calves Exercise Sets Reps 1. May 13, 2023. Dec 4, 2022 · Scheduling. This workout program utilizes the same principles I apply to all of my Metabolic Masterpiece body sculpting workouts. Dec 15, 2023 · Our Ectomorph Workout Plan utilizes a 6-day PPL splir that propels slender physiques to muscular marvels. Pike Push-Ups: 4 sets of 15-20 reps. If you have any questions about the 5 Day Body Part Planet Fitness Workout Split, please feel free to leave us a comment down below. Discover the ultimate resource for Stronglifts 5×5, the proven strength training program to help you build strength and muscle. You could also do an upper/lower or push/pull split with a “weaknesses” day as your 5th training day in the week. Day 4 – Chest, Shoulder, and Triceps. How to perform exercises: You’ll need to perform exercises in a circuit or round. This FREE Full Body Workout Plan is designed to build muscle, burn fat and help you create a consistent fitness routine you look forward to daily. Start here. Anterior and middle delts are trained on Chest Day. Rest 60-90 seconds between sets. Mar 31, 2023 · The Ultimate 5 Day HIIT Workout Routine at Home. Jun 22, 2020 · Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. Day 4: Push. 4 Day Full Body Workout Routine For Mass with PDF: 1. Jump To Week 1. Day 2: Quads and Calves. Lunges: 4 sets of 10-12 reps per leg. Barbell Squats- 5 sets of 10 reps. Pulse Squats: 4 sets of 12-15 reps. Set 3: 100 pounds x 5 reps. Skull Oct 14, 2009 · EZ Bar Preacher Curls. 14 Day Workout Plan to Lose Weight and Build Muscle: Day 1 – Push Workout and Cardio, Day 2 – Leg and Core Workout, Day 3 – Pull Workout and Cardio, Day - OFF. Triceps Skull Crushers: 3 sets x 12-15 reps. May 6, 2024 · Day 1: Upper Body. Jan 12, 2024 · Weeks 6-12 (Upper Lower Split) Day 1: Chest and Triceps. Table of Contents1 Starscream Overview2 Starscream General Notes3 Starscream Program Spreadsheet Starscream Overview Starscream is a 12 week hypertrophy program, training 5 days per week. Day 5: Full Body. Apr 17, 2023 · The Ultimate Strength Training Program for Over 50 (with PDF) Perry Mykleby, ACE CPT. 2) Targets the muscles from a variety of angles and Dec 1, 2023 · Our Ectomorph Workout Plan utilizes a 6-day PPL splir that propels slender physiques to muscular marvels. Check out one of our most popular programs to get started: 3 Day Full Body Dumbbell In other words, Power Hypertrophy Adaptive Training is an efficient 5-day workout program. Finish with a 5-10 minute cool down of light cardio and stretching. Workout #4 on Monday of Week 2. This isn’t just fitness, it’s a metamorphosis into a chiseled, muscular masterpiece. Negative Push Up. Aug 3, 2023 · Recently, I’ve designed an ultimate 6-week hybrid workout program that includes strength, mobility, endurance, and flexibility exercises. At your discretion: Core and cardio. T-bar row- 3 sets of 8-10 reps. Jul 19, 2023 · The Ultimate Planet Fitness Workout Plan with PDF. Month 5 – Cardio and Strength Workout Alternate Day. Sep 21, 2023 · I’ve designed an ultimate 5 day bodyweight workout routine for building muscle and strength and improving athletic fitness. Pin Press 2 sets of 15-20 reps with an empty barbell. It utilizes 2 of its workout days for strength training and the rest for hypertrophy training. 5 to 1 pounds every week. HIIT Treadmill Sprinting- 30 seconds all out, 30 seconds light x 5 rounds. Pull vs. Toe Walking: 4 sets of 20-meter. This is a 5-day bro split program with workouts for the chest, back, legs, shoulders, and arms. Incline Dumbell Chest Flyes: 3 sets x 12-15 reps. Dynamic Warm-Up and Stretching. The 5-day ULPPL split, a hybrid that combines both the upper-lower and push-pull-legs splits, is designed to optimize gains by targeting each muscle group twice a week. Set 2: 100 pounds x 7 reps. Decline pushup. Full body workouts train all muscle groups in a single workout. The calorie-burning rate is usually high in overweight and obese people compared to fit and lean ones. Perfect for gym-goers of all levels! If you’re an ambitious or an advanced bodybuilder, a 7-day workout plan can benefit you immensely. Day 6 and 7: Rest. Lunges to Single-leg Deadlift. Round 1 – 2 sets of 6 reps (desired weight) 2-min rest. Sliding Leg Curl 3 sets x 10-15 reps. Nov 22, 2022 · Workout Plan Structure. The Ultimate 4-Day Bro Split. Day 3: Upper Body. “ The role of exercise and physical activity in weight loss and maintenance. Day 6 – Rest. Each program will consist of a four-day-per-week workout of 40 mins to an hour. Barbell Bench Press: 4 sets x 8-12 reps. Overhead Press- 5 sets of 10 reps. Muscle-Ups: 4 sets of 6-12 reps. Aug 14, 2023 · Here are more exercises you can integrate in the following weeks of this 5 day calisthenics workout routine to build strength, balance, and flexibility. •Weeks 3, 6, 9: Follow routine as describe above, but do a drop set on the last set. However, gaining mass with bodyweight exercises will require consistent work, a proper diet, and discipline. Sit-ups with a Twist (right elbow-left knee, left elbow-right knee) Side Bends. Barbell shoulder press-3 sets of 8-10 reps. Mar 12, 2023 · There are two ways to do 3 day full body splits. 5 Day Full Body Workout Routine. And the last 3 days’ workouts are as follows. 14. Program Duration: 8-10 weeks. Rest periods will be 2-3 minutes between sets. 55 g/kg per meal and distributed evenly throughout the day (3–6 meals) including within 1–2 hours pre- and post Jan 22, 2022 · Day 2. The accessibility, versatility, and efficiency it provides, propel you toward self-improvement. It’s simple, easy to keep track of, and highly effective. This program is based on the Every Minute On the Minute (EMOM) method, where each exercise is performed for one minute (including the rest time). To lose weight, it’s important to eat fewer calories than your body needs. Month 3 – Compound Bodyweight Workout Split. •Weeks 2, 5, 8: 3 sets of 12 - 20 reps for each exercise. Apr 1, 2021 · By: Lindsey Bomgren, CPT | April 1, 2021. If you want faster gain, you can start this Jan 19, 2022 · Swift, Damon L et al. Flat Bench Press. Dec 15, 2023 · I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier. Barbell Pause Squat: 4 sets x 8-10 reps. Month 1: Day 1: Lower Body. Rest 60 - 90 Secs. The effective exercises above are all included in the following bro split workout plan, along with many other great movements. 10 Floor Dips, 30-sec rest. Day 4: Push Day. May 13, 2023 · Mike Julom, ACE CPT. If your goal is to build the most muscle in the least time (in other words, you are a bodybuilder) and get ripped, the 5-day workout routine is optimal. Incline dumbbell bench press- 3 sets of 10 reps + 1 drop set. Day 6: Leg Day. Embark on a transformative journey with our Shredded Workout Plan, a 12 week blueprint to your ultimate physique. Summing Up. Chest Down Pause Row 4 8 - 10 3. Goblet Squat or Dumbbell Hack Squat 3 sets x 10-15 reps. What is a good 5 day workout routine? A good 5 day workout routine would be an upper/lower workout or push/pull/legs workout performed in a rotating training day fashion. Push Workout. To download the entire workout plan, click on the button below. Day 2: Freeform Cardio Minutes RPE Notes 3 3 Warm up at low intensity Jan 17, 2020 · Throughout my 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. Bulgarian Split Squat 4 sets x 8-12 reps. Romanian Deadlift 4 6 - 8 3. 40–0. You can start off your dumbbell routine with Chest Day followed by back. Sessions/Week: Five (Three upper body and two lower body workouts) Duration/Session: 60-90 minutes. The plan includes pictures of each exercise. Sep 29, 2021 · This FREE 30-Day Home Workout Plan for women will get you fitter and stronger! From full body HIIT workouts to leg days, arms days and rest and recovery days. The program design implements active rest so that you keep moving and improving while having the opportunity to recover appropriately for optimal outcomes. Day 5 Exercise Sets Reps Lower Body Leg Press 3 10 - 20 Dumbbell Stiff Leg Deadlifts 3 8 - 12 Leg Press Calf Raise 3 10 - 15 Hack Squat 2 8 - 12 Seated Leg Curl* 2 10 - 12 Seated Calf Raise* 2 10 - 12 Planks 3 60 sec Hyperextension 3 10 - 12 *3 sec negative Day 4 Exercise Sets Reps Upper Body Incline Dumbbell Bench Press 3 8 - 12 Rack Deadlifts Jun 19, 2022 · For example, rest days allow muscles to recover from damage, reduce the risk of injuries, and enhance performance. 10 Jump Squats, 30-sec rest. 3-Day Barbell-Only Push Pull Leg Split Workout Routine. Difficulty Level: Beginner to Intermediate. Decline Barbell Bench Press: 3 sets x 10-12 reps. Each split will focus on one of four fundamental movement systems each day. Sep 21, 2023 · Day 1 – Chest, Biceps, Legs, and Abs. Overhead Press. The plan is structured based on scientific conclusions and evidence. 56,4 (2014): 441-7. The workout days are structured using training splits. Perform two rounds. Day 4 – Chest, Shoulder, Abs, and Legs. Day 4: Upper Body. April 17, 2023. Rest 30 Secs. High Knees: 3 sets x 1 minute. Lateral Raises: 3 sets x 15-20 reps. pdf), Text File (. Pete Williams is a NASM-certified personal Jan 27, 2014 · It’s a 5 day body part split designed to sculpt aesthetic muscle. Aug 5, 2023 · Here’s a quick summary of the bench and dumbbell workout program. During the deloading period you should be working with 60-70% of your normal weights. Cool down with 10 reps of active-isolated stretching for each leg. 5. This double split training routine is intense. Sets: 2-3 Sets. Bench press- 4 sets of 8-10 reps. Oct 29, 2021 · About Program. Aug 27, 2021 · PPL 7 Day Gym Workout Plan for Beginners. We’re proud to announce our Ultimate 6 week HIIT Workout Plan Program that is designed for weight loss as well as to improve your endurance and heart health. Round 3 – 2 sets of 3 reps at 70-80% of your 1RM, 4-min rest. Switch to 3 day upper lower split schedule with light weights and do normal 3 sets of 10 reps for all exercises. Alternate Plan: 6 Week Bodyweight Training Plan Jan 7, 2024 · Workout Plan Structure. Bench Press. Jun 25, 2023 · The Ultimate 12 Week Shredded Workout Plan (with PDF) Kundai Murapa, ISSA CPT, Nutrition Coach. If you’re aged 50 or older–or have a loved one who is–and are concerned about getting stronger and feeling more alive, our Ultimate Strength Training Program for Over 50s is the plan for you! Not long ago, age 40 was considered old and Alternate between the following 2 exercise routines for three non-consecutive days per week (i. Our Planet Fitness Workout Plan, utilizing a Push-Pull-Legs format, offers flexibility to fit your schedule and needs. A 12-week workout calendar and weight tracker sheet are included. 5-Day Workout Routine for Beginners - Free download as PDF File (. Round 2 – 2 sets of 5 reps at 60-70% of your 1RM, 3-min rest. It is comprehensive, easy to follow, and effective and will allow you to train in an organized way and help you achieve your best shape. Our 5-Day No Bench Dumbbell Workout at Home is more than a simple fitness routine; it supports your strength training goals and promotes your overall well-being. The interval time between sets: Take 30 seconds to 2 minutes of rest between sets Jul 19, 2019 · Ab and core workouts can be added to this program either in the morning of your workout days, immediately after your workouts, and/or on your rest days. 10 Forward Lunges on each side, 45-sec rest. July 19, 2023. 10 Glute Bridges, 30-sec rest. Day 1: Power. 10. It will also help you improve your workout performance. Month 2 – Push, Pull, Legs, and Core. HIIT is a highly effective and efficient workout style that combines short bursts of intense exercise with brief periods of rest or active recovery. There are four main types of training splits: the Total Body Split, the Upper vs. Reps: 8-12. In the push-pull split, you work out your muscles based on their mechanics. Renegade Row. Related: Muscle Gain Workout Plan With PDF. 2. Hamstring March. If you’ve had past injuries, double check with a local physician that you are able to perform the movements included To embark on a successful 4-week weight loss challenge, start by setting realistic goals of 1-2 pounds per week, ensuring a sustainable approach. Day 4 – Back, Biceps, and Forearms. Routine Type: Upper Lower Split. Jan 22, 2024 · The 30 Day Ab Challenge. As previously mentioned, the scheduling used in this program will go by a 4-day on, 3-day active rest pattern, for a 7-day week. 5 Day Resistance Band Workout Plan for Women. Day 3: Rest. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that’s designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress. Diamond Push-Ups: 4 sets of 15-20 reps. Apr 3, 2024 · 1. Jump To Week 2. T Bar Rows Supersetted with Barbell Curl: 3 sets x 10-12 reps. HIIT Elliptical Training- 30 seconds all out, 30 seconds light x 5 rounds. Day 5 – Full Body. A fixed flexible routine will keep your progress consistent and your body engaged and challenged for the best results. Overhead Dumbbell Press: 3 sets x 10-15 reps. Stronglifts 5×5: The Complete Guide to Building Strength and Muscle. Day 2: Lower Body. Duration/session: 45-60 minutes. workouts/8-week-full-body-womens-workout-routine Beginner Program Duration: 8 Weeks Days Per Week: 3 Days Time Per Workout: 45-70 Mins Equipment: Barbell, Bodyweight, Aug 3, 2023 · 1-2 minute Band Pull-apart. The same can be said for cardio training. The concept of the PHAT program is very simple – you gain strength by lifting heavy weights, and then you maximize muscle size with hypertrophy training in This deloading period should be planned after every 8-12 weeks of high intensity training. June 25, 2023. 5 Day Dumbbell Weight Loss Workout Routine. Subscribe Free. Thursday and Sunday – OFF. Day 6- Hamstrings and Glutes. Sessions/week: 5 days a week. The other option is to just use three unique workouts which you do once per week. Day 3 – Rest. Mar 1, 2023 · Month 1 – Full Body Bodyweight Workout. This 30-Day Ab Challenge features the 3 ab exercises that isolate and strongly challenge the muscles that matter when the shirt comes off. Lying Leg Raises: 3 sets x 10 reps. Dumbbell Weight Loss Workout Program PDF. Numbers of rounds: It depends on you. 10 Superman Pull, 30-sec rest (more back exercises) 10 Kneeling Triangle Push-ups, 45-sec rest. Day 6: Cardio and Flexibility. Day 1 – Chest, Shoulder, and Triceps. Day 4: Strength. Day 3: Pull Workout - Back, Rear Delts & Biceps Exercise Sets Reps 1. Wide arm pushup. Here’s an example of how it might look in practice: Workout 1. Day 5 – Back and Biceps. Day 5 – Shoulder, Hamstrings, and Glutes. Day 2: Core and Cardio. 2) Targets the muscles from a variety of angles and . Oct 28, 2022 · You can do 2-3 minutes of cardio workout to increase your heart rate and oxygen flow. Friday: Cardio and Functional. Once you complete the above programs, you can start one of the below ones as per your goal: One-Hour Workout Plan to Build Muscle. Muscle worked: Chest, Shoulders, Triceps. 45 Minute Gym Workout Routine (5 Days a Week) The Best Hybrid Workout Program. Download. Day 3 – Upper Body, Glutes, and Calves. Periodization and variety are built in to prevent boredom and plateau. This program removes the constraints of time, space, and experience level. 6-Day Upper Lower Split for an Aesthetic Body. Repetition: Repeat all the above things consistently to get the desired results faster. Learn everything about how the program works to maximize your results and achieve your fitness goals. Day 5: Shoulders and Upper Chest. Dumbbell Workout 2: Lower Body. Round 4 – 2 sets of 2 reps 80-90%, 4-min rest. Download your free full body workout plan with daily guided, videos on YouTube. Tags: Resistance Band Workout. The goal rep range is 4-6. The Total Body Split involves training all major muscle groups in a single session. 4-Day Barbell-Only Upper/Lower Split Workout Routine. Workout 2. 90 Day Body Recomposition Workout Routine for Women. 1 Hour Full Body Workout to Build Muscle. Functional Fitness Workout Schedule. This method typically follows a 3-day workout routine. If you’d prefer to step outside the garage and take advantage of yard or driveway space to do some interval sprints on one of those active recovery days, go for it. Elliptical Trainer: 20-30 minutes focusing on smooth, controlled movements. Our 5-day workout plan can help you achieve your fitness goals efficiently. It is because it targets the glutes, an area that most women want to tone and sculpt. Glute Bridges: 4 sets of 12-15 reps. All you need is a set of dumbbells and 30 minutes a day. Bench Press 4 x 8-12 RM, DB Overhead Press 4 x 8-12, Back Squat 4 x 10, Deadlift 4 x 2-4. Dumbbell Shoulder Press. Day 8 – Chest, Triceps, and calves. Shoulder muscles are segregated according to the 3 divisions of the deltoids. You will be lifting twice a day, 5 times per week for 3 months. In this routine, I’ve included equal exercises for each muscle group, from legs and core to chest and back. 60-minute Weight Loss Workout Routine. Each day, you will focus on training a specific muscle group. Barbell Back Squat 4 6 2. From beginners to experienced lifters, our database of free, full body workouts is designed to offer a variety of programs to help meet you where you are on your fitness journey. Dumbbell Romanian Deadlift 4 sets x 10-15 reps. The file is available in PDF format and can easily be downloaded and printed. Underhand Inverted Row. Jan 19, 2023 · The 10 Week No Gym Home Workout Plan Is One Of Our Most Popular Workouts To Lose Weight Fast. 5 Day Resistance Band Workout Routine: Day 1– Upper Body, Day 2– Lower Body, Day 3– Upper Body, Day 4 Feb 13, 2023 · Day 5 Target: The Glutes. Plank 5 20 secs Day 3 Exercise Sets Reps Deadlift 5 5 Days Per Week: 3 Days Time Per Workout: 75-90 Mins Equipment: Barbell, Bodyweight, Cables, Dumbbells Oct 18, 2021 · Here’s the outline of the 30-Day mass building workout plan to gain muscle. Arnold Press: 2 sets x 12-15 reps + 1 AMRAP set. A 5 day workout split is a workout routine that divides your weekly workouts into five days of training and two days of rest and recovery. Mountain Climbers: 3 sets x 1 minute. Your blueprint to transcend the ectomorph plateau! Sep 8, 2023 · Unlock your fitness potential with our versatile Cable Machine Workout Routine! Choose from 3 tailored split formats: PPL, Upper/Lower, or Full Body. Crunches. Day 2 – Quadriceps and Core. 15 Standing Calf Raises, 30-sec rest. Warm up with 5-10 minutes of light cardio (such as walking on the treadmill or riding a stationary bike) Do 3 sets of 8-12 reps of squats, lunges, leg press, and leg curls, using a moderate weight. 6–2. Immediately after the warm-up, dive straight into the routine. It’s set up as a 5 day body part split, working the following […] Dec 9, 2022 · Welcome to the Ultimate 6 Day Push Pull Legs Workout Routine, designed to increase muscle gains and improve overall body composition. Standing Hammer Curl (Drop sets) 3. 30 Day Ab Challenge PDF. Day 3: Back and Biceps. e. Don’t miss: 3 Day Barbell-Only Full Body Workout Routine. Full Body Workouts. Exercises. Each lasts for 6 weeks but can be easily extended for several months. Program Goal: Increase strength and lean mass and shape your physique. Day 3- Quads and Calves. You’ll train arms on Leg Day and posterior deltoids on Back Day. The strength phase is all about moving as much weight as possible. Transforming Female Fitness: An Introduction to Body Recomposition. Jun 10, 2022 · Other gym workout plans: 30-Minute Split Workout (5x Week) with PDF. Lower Split, the Push vs. Dumbbell Fly. 1) Includes a synergistic combination of strength and hypertrophy through multiple training protocol. Day 2 – Back and Biceps. at he ko zq vs lk wn sn hl sq