Categories5 Day
By

5 Day: Upper, Lower, Push, Pull, Legs

(Download Workout Program)

Day 1: Upper Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Bench Press: 3 sets of 8-10 reps
  2. Barbell Rows: 3 sets of 8-10 reps
  3. Incline Dumbbell Press: 3 sets of 10-12 reps
  4. Pull-ups: 3 sets of 8-10 reps
  5. Cable Bicep Curls: 3 sets of 10-12 reps
  6. Skull Crushers: 3 sets of 10-12 reps

Cool-down:

  • Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 2: Lower Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Squats: 3 sets of 8-10 reps
  2. Romanian Deadlifts: 3 sets of 8-10 reps
  3. Leg Press: 3 sets of 10-12 reps
  4. Calf Raises: 3 sets of 12-15 reps
  5. Hanging Leg Raises: 3 sets of 10-12 reps

Cool-down:

  1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 3: Push

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Military Press: 3 sets of 8-10 reps
  2. Dumbbell Flyes: 3 sets of 10-12 reps
  3. Close-Grip Bench Press: 3 sets of 10-12 reps
  4. Cable Tricep Pushdowns: 3 sets of 10-12 reps
  5. Standing Dumbbell Shoulder Press: 3 sets of 8-10 reps

Cool-down:

  1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 4: Pull

Warm-up:

  1. Deadlifts: 3 sets of 8-10 reps
  2. Pull-ups: 3 sets of 8-10 reps
  3. Dumbbell Rows: 3 sets of 10-12 reps
  4. Hammer Curls: 3 sets of 10-12 reps
  5. Cable Face Pulls: 3 sets of 10-12 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 5: Legs

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Lunges: 3 sets of 8-10 reps
  2. Leg Extensions: 3 sets of 10-12 reps
  3. Leg Curls: 3 sets of 10-12 reps
  4. Glute Bridges: 3 sets of 10-12 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Note: Don’t forget to warm up before each workout and cool down with stretching exercises after each workout. Also, make sure to use proper form and technique when performing each exercise to avoid injury.

Categories5 Day
By

5 Day: Upper, Lower, Push, Pull, Lower

(Download Workout Program)

Day 1: Upper Body

  1. Push-Ups: 3 sets of 12 reps
  2. Bent-Over Rows: 3 sets of 12 reps
  3. Dumbbell Chest Fly: 3 sets of 12 reps
  4. Dumbbell Shoulder Press: 3 sets of 12 reps
  5. Bicep Curls: 3 sets of 12 reps
  6. Tricep Dips: 3 sets of 12 reps

Day 2: Lower Body

  1. Bodyweight Squats: 3 sets of 12 reps
  2. Lunges: 3 sets of 12 reps per leg
  3. Deadlifts: 3 sets of 12 reps
  4. Glute Bridges: 3 sets of 12 reps
  5. Calf Raises: 3 sets of 12 reps

Day 3: Push Day

  1. Push-Ups: 3 sets of 12 reps
  2. Dumbbell Bench Press: 3 sets of 12 reps
  3. Arnold Press: 3 sets of 12 reps
  4. Dumbbell Fly: 3 sets of 12 reps
  5. Tricep Extensions: 3 sets of 12 reps

Day 4: Pull Day

  1. Dumbbell Rows: 3 sets of 12 reps per arm
  2. Pull-Ups or Inverted Rows: 3 sets of 12 reps
  3. Bicep Curls: 3 sets of 12 reps
  4. Face Pulls: 3 sets of 12 reps
  5. Reverse Fly: 3 sets of 12 reps

Day 5: Lower Body

  1. Bulgarian Split Squats: 3 sets of 12 reps per leg
  2. Romanian Deadlifts: 3 sets of 12 reps
  3. Single Leg Glute Bridge: 3 sets of 12 reps per leg
  4. Step-Ups: 3 sets of 12 reps per leg
  5. Calf Raises: 3 sets of 12 reps

Remember to adjust the weights and repetitions based on your fitness level and always listen to your body. Rest for at least one day between workout days to allow your muscles to recover and grow.

Note: Before starting any exercise routine, it’s important to warm up for 5-10 minutes with some light cardio and stretching. Similarly, after finishing your workout, cool down with stretching to help your muscles recover and prevent injury.

Categories5 Day
By

5 Day: Full, Push, Pull, Legs, Full

(Download Workout Program)

Day 1: Full Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Squat: 3 sets of 8-10 reps
  2. Barbell Deadlifts: 3 sets of 8-10 reps
  3. Barbell Bench Press: 3 sets of 8-10 reps
  4. Pull-ups: 3 sets of 8-10 reps
  5. Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
  6. Cable Bicep Curls: 3 sets of 10-12 reps
  7. Cable Tricep Extensions: 3 sets of 10-12 reps
  8. Abdominal Crunches: 3 sets of 15-20 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 2: Push

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Bench Press: 3 sets of 8-10 reps
  2. Incline Dumbbell Press: 3 sets of 10-12 reps
  3. Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
  4. Cable Flyes: 3 sets of 10-12 reps
  5. Cable Tricep Extensions: 3 sets of 10-12 reps
  6. Overhead Tricep Extension: 3 sets of 10-12 reps

Cool-down:

  1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 3: Pull

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Pull-ups: 3 sets of 8-10 reps
  2. Barbell Rows: 3 sets of 8-10 reps
  3. Dumbbell Curls: 3 sets of 10-12 reps
  4. Cable Rows: 3 sets of 10-12 reps
  5. Hammer Curls: 3 sets of 10-12 reps
  6. Face Pulls: 3 sets of 10-12 reps

Cool-down:

  1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 4: Legs

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Barbell Squats: 3 sets of 8-10 reps
  2. Romanian Deadlifts: 3 sets of 8-10 reps
  3. Leg Press: 3 sets of 10-12 reps
  4. Walking Lunges: 3 sets of 10-12 reps (each leg)
  5. Calf Raises: 3 sets of 12-15 reps

Cool-down:

  • Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 5: Full Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Barbell Deadlifts: 3 sets of 8-10 reps
  2. Barbell Bench Press: 3 sets of 8-10 reps
  3. Pull-ups: 3 sets of 8-10 reps
  4. Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
  5. Cable Bicep Curls: 3 sets of 10-12 reps
  6. Cable Tricep Extensions: 3 sets of 10-12 reps
  7. Abdominal Crunches: 3 sets of 15-20 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Note: If you find it difficult to complete a full body workout on the last day, you can switch to a lower intensity workout such as yoga or Pilates. This will allow you to work on your flexibility and mobility while still giving your body a chance to recover.

Categories5 Day
By

5 Day: Full, Upper, Lower, Push, Pull

(Download Workout Program)

Day 1: Full Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Squats: 3 sets of 8-10 reps
  2. Romanian Deadlifts: 3 sets of 8-10 reps
  3. Incline Dumbbell Bench Press: 3 sets of 8-10 reps
  4. Pull-ups: 3 sets of 8-10 reps
  5. Dumbbell Shoulder Press: 3 sets of 10-12 reps
  6. Dumbbell Bicep Curls: 3 sets of 10-12 reps
  7. Cable Tricep Extensions: 3 sets of 10-12 reps
  8. Plank: 3 sets of 30-60 seconds

Cool-down:

  • Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 2: Upper Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Barbell Bench Press: 3 sets of 8-10 reps
  2. Bent Over Rows: 3 sets of 8-10 reps
  3. Incline Dumbbell Flyes: 3 sets of 10-12 reps
  4. Seated Cable Rows: 3 sets of 10-12 reps
  5. Cable Bicep Curls: 3 sets of 10-12 reps
  6. Skull Crushers: 3 sets of 10-12 reps
  7. Hanging Leg Raises: 3 sets of 15-20 reps

Cool-down:

  • Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 3: Lower Body

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

  1. Deadlifts: 3 sets of 8-10 reps
  2. Barbell Lunges: 3 sets of 8-10 reps
  3. Leg Press: 3 sets of 10-12 reps
  4. Seated Calf Raises: 3 sets of 10-12 reps
  5. Leg Extensions: 3 sets of 10-12 reps
  6. Leg Curls: 3 sets of 10-12 reps
  7. Russian Twists: 3 sets of 15-20 reps

Cool-down:

  1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 4: Push

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Barbell Shoulder Press: 3 sets of 8-10 reps
  2. Incline Dumbbell Press: 3 sets of 8-10 reps
  3. Cable Flyes: 3 sets of 10-12 reps
  4. Cable Tricep Pushdowns: 3 sets of 10-12 reps
  5. Barbell Squats: 3 sets of 8-10 reps
  6. Leg Press: 3 sets of 10-12 reps
  7. Standing Calf Raises: 3 sets of 10-12 reps

Cool-down:

  • Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 5: Pull

Warm-up:

  1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
  2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

  1. Barbell Deadlifts: 3 sets of 8-10 reps
  2. Barbell Bench Press: 3 sets of 8-10 reps
  3. Pull-ups: 3 sets of 8-10 reps
  4. Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
  5. Cable Bicep Curls: 3 sets of 10-12 reps
  6. Cable Tricep Extensions: 3 sets of 10-12 reps
  7. Abdominal Crunches: 3 sets of 15-20 reps

Cool-down:

  1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Note: Don’t forget to warm up before each workout and cool down with stretching exercises after each workout. Also, make sure to use proper form and technique when performing each exercise to avoid injury.

Categories5 Day
By

5 Day Home: Full, Push, Pull, Legs, Arms

(Download Workout Program)

Equipment Required:

  • Dumbbells (adjustable preferred)
  • Resistance bands
  • Pull-up bar (optional)

Day 1: Full Body

Warm-up:

  1. 5-10 minutes of jumping jacks, bodyweight squats, lunges, and push-ups

Main Workout:

  1. Dumbbell Goblet Squat: 3 sets of 10 reps
  2. Dumbbell Romanian Deadlift: 3 sets of 10 reps
  3. Dumbbell Bench Press: 3 sets of 10 reps
  4. Dumbbell Bent Over Row: 3 sets of 10 reps
  5. Dumbbell Shoulder Press: 3 sets of 10 reps
  6. Plank: 3 sets of 30-60 seconds

Day 2: Push

Warm-up:

  1. 5-10 minutes of jumping jacks, bodyweight squats, lunges, and push-ups

Main Workout:

  1. Push-ups: 3 sets of 10 reps
  2. Dumbbell Shoulder Press: 3 sets of 10 reps
  3. Dumbbell Lateral Raises: 3 sets of 10 reps
  4. Dumbbell Chest Fly: 3 sets of 10 reps
  5. Tricep Dips (using chair or bench): 3 sets of 10 reps
  6. Plank: 3 sets of 30-60 seconds

Day 3: Pull

Warm-up:

  1. 5-10 minutes of jumping jacks, bodyweight squats, lunges, and push-ups

Main Workout:

  1. Resistance Band Pull-downs: 3 sets of 10 reps
  2. Resistance Band Rows: 3 sets of 10 reps
  3. Dumbbell Hammer Curls: 3 sets of 10 reps
  4. Resistance Band Face Pulls: 3 sets of 10 reps
  5. Pull-ups (optional): 3 sets of as many reps as possible
  6. Plank: 3 sets of 30-60 seconds

Day 4: Legs

Warm-up:

  1. 5-10 minutes of jumping jacks, bodyweight squats, lunges, and push-ups

Main Workout:

  1. Dumbbell Goblet Squat: 3 sets of 10 reps
  2. Dumbbell Bulgarian Split Squat: 3 sets of 10 reps (each leg)
  3. Dumbbell Walking Lunges: 3 sets of 10 reps (each leg)
  4. Dumbbell Calf Raises: 3 sets of 15 reps
  5. Plank: 3 sets of 30-60 seconds

Day 5: Arms

Warm-up:

  1. 5-10 minutes of jumping jacks, bodyweight squats, lunges, and push-ups

Main Workout:

  1. Dumbbell Bicep Curls: 3 sets of 10 reps
  2. Dumbbell Skull Crushers: 3 sets of 10 reps
  3. Resistance Band Hammer Curls: 3 sets of 10 reps
  4. Resistance Band Tricep Extensions: 3 sets of 10 reps
  5. Diamond Push-ups: 3 sets of 10 reps
  6. Plank: 3 sets of 30-60 seconds

Notes:

Each exercise should be performed with proper form and controlled movements

Rest for 60-90 seconds between sets

Increase the weight or resistance when you are able to perform 3 sets of 10 reps with good form

Cool down with 5-10 minutes of stretching at the end