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5-Day Muscle Maintenance Workout Plan

This document outlines a 5-day gym routine for intermediate lifters aimed at maintaining muscle mass while promoting fat loss through a combination of weight training and the 12-3-30 cardio method. Each day focuses on different muscle groups, with specific exercises, sets, and reps provided, along with rest times and cardio recommendations. The schedule includes designated rest days to ensure recovery.

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sudipt pandey
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7 views2 pages

5-Day Muscle Maintenance Workout Plan

This document outlines a 5-day gym routine for intermediate lifters aimed at maintaining muscle mass while promoting fat loss through a combination of weight training and the 12-3-30 cardio method. Each day focuses on different muscle groups, with specific exercises, sets, and reps provided, along with rest times and cardio recommendations. The schedule includes designated rest days to ensure recovery.

Uploaded by

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

Gym

This 5-day routine is designed for an intermediate lifter focused


on maintaining muscle mass while driving fat loss.
Since you want to avoid running, the cardio protocol uses the 12-
3-30 method (Incline Walking). This is low-impact on the joints but
keeps the heart rate in the fat-burning zone.
The Strategy
* Primary Goal: Hypertrophy (Muscle Growth) to boost
metabolism.
* Cardio Protocol: Perform after weight training or as a separate
session.
* Treadmill Settings: Incline 12, Speed 3 mph (approx 4.8 km/h),
Duration 30 minutes.
* Note: If 30 minutes is too much initially, start with 15-20
minutes.
* Rest Times: 60–90 seconds between sets to keep intensity high.

Day 1: Chest & Abs


Focus on heavy compound movements first.
* Barbell Bench Press: 4 sets x 8–10 reps
* Incline Dumbbell Press: 3 sets x 10–12 reps
* Cable Flys (High to Low): 3 sets x 12–15 reps
* Dumbbell Pullovers: 3 sets x 12 reps
* Core:
* Hanging Leg Raises: 3 sets x 12–15 reps
* Plank: 3 sets x 1 minute
* Cardio: 12-3-30 Treadmill Walk

Day 2: Back & Rear Delts


Focus on width and thickness.
* Deadlift (or Rack Pulls): 3 sets x 6–8 reps
* Lat Pulldowns (Wide Grip): 4 sets x 10–12 reps
* Seated Cable Rows: 3 sets x 10–12 reps
* Single-Arm Dumbbell Rows: 3 sets x 10 reps (each side)
* Face Pulls: 4 sets x 15 reps (Focus on rear delts/posture)
* Cardio: 12-3-30 Treadmill Walk

Day 3: Shoulders & Traps


Building broad shoulders to improve the V-taper look.
* Overhead Barbell/Dumbbell Press: 4 sets x 8–10 reps
* Dumbbell Lateral Raises: 4 sets x 12–15 reps (Control the
negative)
* Front Plate Raises: 3 sets x 12 reps
* Upright Rows (Cable or Barbell): 3 sets x 10–12 reps
* Dumbbell Shrugs: 4 sets x 15 reps (Hold at top for 2 seconds)
* Cardio: 12-3-30 Treadmill Walk

Day 4: Arms (Biceps & Triceps)


Antagonist supersets to maximize blood flow (pump).
* Tricep Rope Pushdowns: 4 sets x 12–15 reps
* Barbell Curls: 4 sets x 10–12 reps
* Skull Crushers (EZ Bar): 3 sets x 10–12 reps
* Hammer Curls: 3 sets x 10–12 reps
* Overhead Dumbbell Tricep Extension: 3 sets x 12 reps
* Concentration Curls: 3 sets x 12 reps
* Cardio: 12-3-30 Treadmill Walk

Day 5: Legs
High calorie-burning session placed at the end of the week for
maximum recovery time over the weekend.
* Barbell Squats: 4 sets x 6–10 reps
* Leg Press: 3 sets x 10–12 reps (Feet standard width)
* Romanian Deadlifts (RDL): 4 sets x 10–12 reps (Focus on
hamstring stretch)
* Leg Extensions: 3 sets x 15 reps (Burnout)
* Seated/Lying Leg Curls: 3 sets x 12–15 reps
* Calf Raises (Seated or Standing): 4 sets x 15–20 reps
* Cardio: Optional today (Legs typically burn enough calories, but
you can do 15 mins cool-down walk).

* Monday: Day 1 (Chest & Abs)


* Tuesday: Day 2 (Back & Rear Delts)
* Wednesday: Rest (or light stretching/walking only)
* Thursday: Day 3 (Shoulders & Traps)
* Friday: Day 4 (Arms)
* Saturday: Day 5 (Legs)
* Sunday: Rest

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