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5-Day Full Body Workout Plan

The document outlines a comprehensive 5-day workout plan focusing on different muscle groups each day: Push, Pull, Leg, Upper Body, and a second Leg day. Each day includes specific exercises with recommended sets and repetitions, along with cardio sessions. It also provides notes on rest periods, weight adjustments, and recovery strategies.

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challaakhil1997
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10 views3 pages

5-Day Full Body Workout Plan

The document outlines a comprehensive 5-day workout plan focusing on different muscle groups each day: Push, Pull, Leg, Upper Body, and a second Leg day. Each day includes specific exercises with recommended sets and repetitions, along with cardio sessions. It also provides notes on rest periods, weight adjustments, and recovery strategies.

Uploaded by

challaakhil1997
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

Workout Plan

Day 1: Push Day

- Chest: Bench Press (Barbell/Dumbbell) - 4 sets of 8-12 reps

- Chest: Incline Dumbbell Press or Cable Fly - 3 sets of 12-15 reps

- Shoulders: Overhead Dumbbell Press - 3 sets of 8-12 reps

- Shoulders: Lateral Raises - 3 sets of 15-20 reps

- Triceps: Tricep Dips or Close-Grip Bench Press - 3 sets of 8-12 reps

- Triceps: Overhead Tricep Extension - 3 sets of 12-15 reps

- Abs: Hanging Leg Raises - 3 sets of 12-15 reps

- Abs: Bicycle Crunches - 3 sets of 15-20 reps

- Cardio: 30 minutes incline walking at a moderate pace.

Day 2: Pull Day

- Back: Pull-Ups or Lat Pulldown - 4 sets of 8-12 reps

- Back: Barbell Rows or Dumbbell Rows - 4 sets of 8-12 reps

- Back: Face Pulls or Rear Delt Flys - 3 sets of 15-20 reps

- Biceps: Barbell or Dumbbell Curls - 3 sets of 8-12 reps

- Biceps: Hammer Curls - 3 sets of 12-15 reps

- Traps: Barbell Shrugs - 4 sets of 15-20 reps

- Cardio: 30 minutes incline walking at a moderate pace.

Day 3: Leg Day

- Quads: Barbell Squats - 4 sets of 8-12 reps

- Quads: Bulgarian Split Squats - 3 sets of 12-15 reps per leg

- Hamstrings: Romanian Deadlifts - 4 sets of 8-12 reps


- Glutes: Hip Thrusts - 4 sets of 8-12 reps

- Calves: Standing Calf Raises - 4 sets of 15-20 reps

- Calves: Seated Calf Raises - 4 sets of 15-20 reps

Day 4: Upper Body Day

- Back: Lat Pulldowns or Pull-Ups - 4 sets of 8-12 reps

- Chest: Incline Dumbbell Press - 3 sets of 8-12 reps

- Shoulders: Arnold Press - 3 sets of 8-12 reps

- Biceps: Concentration Curls - 3 sets of 12-15 reps

- Triceps: Rope Pushdowns - 3 sets of 12-15 reps

- Abs: Weighted Russian Twists - 3 sets of 15-20 reps per side

- Abs: Plank Holds - 3 sets of 1-2 minutes each

- Cardio: 30 minutes incline walking at a moderate pace.

Day 5: Second Leg Day

- Quads: Front Squats - 4 sets of 8-12 reps

- Quads: Leg Press - 3 sets of 12-15 reps

- Hamstrings: Good Mornings or Nordic Curls - 3 sets of 8-12 reps

- Hamstrings: Lying Hamstring Curl Machine - 3 sets of 12-15 reps

- Glutes: Cable Kickbacks - 3 sets of 15-20 reps per leg

- Calves: Donkey Calf Raises - 3 sets of 15-20 reps

- Abs: Cable Crunches - 3 sets of 15-20 reps

- Abs: Side Plank (each side) - 3 sets of 30-60 seconds

Notes:

- Rest for 60-90 seconds between sets for most exercises.

- For compound lifts (e.g., squats, deadlifts, bench press), rest 2-3 minutes for better performance.
- Adjust the weights to suit your fitness level; focus on progressive overload.

- Take rest days when needed, or follow an active recovery day with light cardio or stretching.

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