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5-Day Bodyweight Workout Plan

The document outlines a 5-day bodyweight training plan focusing on different muscle groups each day. It includes warm-up, workout exercises with recommended sets, reps, and RPE (Rate of Perceived Exertion), and cool down routines. Each day targets specific areas: full body, upper body, lower body, core and cardio, and concludes with a variation of the full body workout.

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rishabhsuri2022
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265 views2 pages

5-Day Bodyweight Workout Plan

The document outlines a 5-day bodyweight training plan focusing on different muscle groups each day. It includes warm-up, workout exercises with recommended sets, reps, and RPE (Rate of Perceived Exertion), and cool down routines. Each day targets specific areas: full body, upper body, lower body, core and cardio, and concludes with a variation of the full body workout.

Uploaded by

rishabhsuri2022
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

5-Day Bodyweight Training Plan

Day 1: Full Body Workout

- Warm-Up: 5-10 minutes of light cardio (e.g., jogging in place, jumping jacks)

- Push-Ups: 3 sets of 8-12 reps (RPE 7)

- Bodyweight Squats: 3 sets of 15-20 reps (RPE 6-7)

- Plank: 3 sets of 30-60 seconds (RPE 7)

- Glute Bridges: 3 sets of 15 reps (RPE 6-7)

- Cool Down: 5-10 minutes of stretching

Day 2: Upper Body Focus

- Warm-Up: 5-10 minutes of arm circles, shoulder rolls

- Incline Push-Ups: 3 sets of 10-15 reps (RPE 7)

- Pike Push-Ups: 3 sets of 8-12 reps (RPE 7-8)

- Tricep Dips (on a chair or edge of a sturdy surface): 3 sets of 10-15 reps (RPE 7)

- Plank Shoulder Taps: 3 sets of 20 taps (10 each side) (RPE 6-7)

- Cool Down: 5-10 minutes of upper body stretching

Day 3: Lower Body Focus

- Warm-Up: 5-10 minutes of dynamic leg swings, lunges

- Lunges: 3 sets of 12-15 reps per leg (RPE 7)

- Wall Sit: 3 sets of 30-60 seconds (RPE 7-8)

- Step-Ups (using stairs or a sturdy chair): 3 sets of 12-15 reps per leg (RPE 7)

- Calf Raises: 3 sets of 20 reps (RPE 6-7)


- Cool Down: 5-10 minutes of lower body stretching

Day 4: Core and Cardio

- Warm-Up: 5-10 minutes of light cardio

- Mountain Climbers: 3 sets of 30 seconds (RPE 7)

- Bicycle Crunches: 3 sets of 15-20 reps per side (RPE 7)

- Leg Raises: 3 sets of 12-15 reps (RPE 7)

- Burpees: 3 sets of 10-15 reps (RPE 8)

- Cool Down: 5-10 minutes of stretching focusing on the core and legs

Day 5: Full Body Workout (Variation)

- Warm-Up: 5-10 minutes of light cardio

- Push-Ups (Wide or Close Grip): 3 sets of 8-12 reps (RPE 7)

- Bodyweight Squats (with a pause at the bottom): 3 sets of 12-15 reps (RPE 7-8)

- Side Plank: 3 sets of 30-45 seconds per side (RPE 7)

- Reverse Lunges: 3 sets of 12-15 reps per leg (RPE 7)

- Cool Down: 5-10 minutes of stretching

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