5 day full body workout pdf

 

Day 7 – Abs and Oblique (Core) This Push, Pull, and Legs (PPL) split workout involves training two to three Dec 17, 2023 · The Full Body Printable Dumbbell Schedule (Good for Beginners) The Dumbbell Monster program has been designed to increase muscle growth with a 5-day body part split. Day 5 – Back and Biceps. 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. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. After the push ups, rest for 45-60 seconds and then repeat the sequence for a total of two times through. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. If you do HIIT exercises, the intervals should be around 20 to 60 seconds, depending on the exercise type and your fitness level. Aimed at: Beginner. Day 7: Pull + Abs. Thursday and Sunday – OFF. Push Workout PDF DOWNLOAD. Fitness & Nutrition Programs. Kettlebell Clean And Press-3 sets of 8-10 reps. 5. Dynamic Warm-Up and Stretching. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. 3 Day Upper Lower Split for Strength & Mass. Aug 27, 2021 · PPL 7 Day Gym Workout Plan for Beginners. Sets 3-5 - 100% (working weight) x 5 reps. Overhead Press- 4 sets of 12-10 reps. Set 3: 100 pounds x 8 reps. Sep 27, 2022 · Clean your dumbbells onto your shoulders, palms facing in. Your week is arranged like this: Day 1: Legs and abs. Day 4: Chest. Day 3: OFF. Here’s a breakdown of the training split: Day One: Arms. High Knees: 3 sets x 1 minute. Wall Push Ups: 3 sets x 10 reps. Dec 7, 2022 · I’ve created a couple of 5-day home workout plans that requires no equipment. T Bar Rows Supersetted with Barbell Curl: 3 sets x 10-12 reps. As long as you are experiencing strength and muscle gains, stick with this routine! Jan 2, 2024 · Scheduling Rest Days in a 3-Day PPL Split Format. Lateral Raise 3 10 - 15 Planet Fitness Full Body Workout Day 2 Exercise Sets Reps 1. 30 seconds high resistance, fast pedaling. Estimated calories burned: 280-350. Summing Up. Standing Hammer Curl (Drop sets) 3. Day 4 – Chest, Shoulder, Abs, and Legs. Leg extension or Lying leg curl- 3 sets of 10 reps + 1 drop set. Goblet Squat 4 8 - 12 2. Wide grip lat pulldown: 3 sets x 10-15 reps. Day 2: Speed and Agility. Day 1: Full Body HIIT. Subscribe Free. Day 3: Rest. 5-Day Barbell Workout Program PDF. Light: 26-30 reps; Workout 2: 9-11 and 21-25 reps; Workout 3: 8-10 and 16-20 reps; Workout 4: 3-5 and 12-15 reps; Workout 5: Dumbbell Row 3 sets x 5-8 reps. Day 3: Pull + Abs. Day 2 – Back and Biceps. Workout #3 on Friday. The program calls for you to work out 5 days per week. 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 Raise 1 10 - 12 Dumbbell Shrug 2 10 - 15 Tricep Pushdown 2 10 - 15 Barbell Curl 2 10 - 12 Barbell Wrist Curl 2 10 - 12 Workout 2: Lower Body Oct 17, 2019 · The workout follows an upper/lower split to an extent. Thoughtful scheduling of your rest days matters if you’re training intensely. Jun 13, 2020 · Strength Phase. 5-Day Cable Machine Workout Program PDF. Full Body Isometric Bodyweight Workout Routine At Home: 1. I’ve created two full body barbell workout routines, A and B. Nov 15, 2020 · For example, with a push/pull/legs split, you’re training all of the upper body “pushing” muscles (chest, shoulders, triceps) and “pulling” muscles (back/biceps/rear delts) in their own individual workouts. Day 1: Push Workout - Chest, Deltoids & Triceps. 4 Day Split Advanced Full Body Workout Routine for Mass. Dumbbell Hammer Curl 2 sets x 8-12 reps. T-bar row- 3 sets of 8-10 reps. In that case, beginner-focused workouts are your best bet. By Chris Stone. Day 2: Legs. So, external isolation exercises are needed for the same. Workout 1: Press Emphasis. So without further ado, let’s move on to our ideal 7 day gym workout schedule: Day 1 – Upper. When you feel physically and mentally ready, start knocking out reps again, even if it's only a few. Day 6: Rest. Drop slowly to a low squat position, thighs at a right angle to the upper body and parallel to the floor, then stand back up. Day 2 – Legs & Abs. Incline dumbbell bench press- 3 sets of 10 reps + 1 drop set. Workout 5. Number of rounds: 5. With your starting weight, do 5 reps with one arm or leg, then 5 with the other. After you finish your superset, you’ll want to take a rest period of between 45-90secs. Choose chest, arm, and Dumbbell Workout 2: Lower Body. Barbell Only Muscle Building Workout. The Bottom Line . Leaning cable lateral raises: 3 sets of 10-15 reps. Muscle-Ups: 4 sets of 6-12 reps. 5) Eat plenty of fruit and vegetables to boost fiber intake. Lie down on the floor with your feet flat and a pair of dumbbells in your hands. 0Custom Meal PlanFat Loss Cookbook. Program duration: 5-days. Arnold Press: 3 sets of 8-10 reps. 45 Minute Gym Workout Routine (5 Days a Week) The Best Hybrid Workout Program. Kettlebell Single-Hand Rows-3 sets of 8-10 reps. Instead of just aesthetics, we’re adding an aspect of athleticism and performance. Day-1. Day 5 – Full Body. Set 2: 100 pounds x 8 reps. Overhead Triceps Extension 2 sets x 8-12 reps. For the second workout, you perform the two exercises grouped in each superset back-to-back and rest 60-90 seconds between each superset. Chest Supported Row OR Inverted Row: 3-4 sets of 6-12 reps. 1. Set 2 - 160 pounds (80%) x 5 reps. So, that’s it; that’s the entire full-week workout schedule for muscle gain that you need to follow. Upperlower PDF DOWNLOAD. Lateral Raise-3 sets of 8-10 reps. Workout schedule. Our 12-week dumbbell workout plan integrates power and hypertrophy exercises by combining the Push-Pull-Leg (PPL) and Upper/Lower splits, offering a balanced approach to strength training and hypertrophy training. A five-day split isn't a protocol for most beginners to jump right into. Day 3 – Push. Workout 2: Squat Emphasis. Perform each exercise twice to complete a 1-minute workout at a ratio of 20-sec workout and 10-sec rest. Beginner Shred 2. Land Mine One Arm Bent Rows- 4 sets of 10 reps. Day 4: Chest and triceps. Repeat 5 times. Standing Calf Raise 2 15 - 20 4. This 5 day high definition routine is designed to increase muscle definition and burn bodyfat. Standing Calf Raises: 4×6-10. As you can see, in workout four, once you’re able to do 8 reps in all 3 sets, you add weight in the fifth workout and repeat the cycle. Goblet Squat or Dumbbell Hack Squat 3 sets x 10-15 reps. Incline Dumbbell Press* 4 8 - 10 3. As you are following a pure cable pulley full-body workout, you are not actively engaging your core for balance and coordination. Day 6 – Legs & Abs. Day 1: Workout A. The same can be said for cardio training. Jan 17, 2020 · For a 5-day split, I find it best to rest a day during the split and rest a day after completing the 5 workouts. Day 2 – Arms, Shoulder, Legs, and Abs. Day 2: Back and biceps. 6) Print 10 week workout below and do the workout. After that, you can train your arms, legs, and shoulders. Take a breath and brace your core. Sep 4, 2013 · When you rest, rack or unload the weight and catch your breath. Aug 9, 2023 · For TRX rows, the focus is on squeezing your back and shoulders muscles to help bring your body towards the handles. Instead, the microcycles will change every workout like this: Workout 1: Heavy: 12-15 reps. Dumbbell Pinwheel Curl 2 8 - 12 6. Functional Fitness Workout Schedule. Push-ups – 3 sets of 8-12 reps. Push-Ups: 3 sets x maximum reps. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools DUMBBELL ONLY WORKOUT: 5 DAY DUMBBELL WORKOUT SPLIT This 5 day dumbbell only workout program Feb 2, 2019 · Use a 5-day split to build muscle and shred fat. The first routine will help you gain lean mass and muscular strength while the second one will be helpful for those who want to burn maximum calories, improve cardiovascular fitness, and reduce excess body fats. Dumbbell Row 4 8 - 12 5. Hamstring leg curls: 4 sets. Stiff Leg Deadlift- 4 sets of 12-10 reps. Banded Leg Raises: 3 sets x 15-20 reps. 4) Print 7 day keto meal plan & cheat sheet. Cable bicep curl: 3 sets x 10-15 reps. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and movements – ie, back and chest, triceps and biceps, straight-arm pushdowns and upright rows (opposing movements), etc. The rest between each set should be about 1 to 3 minutes. Set 3: Do 6-8 reps at 100% of your 1RM. The first option looks like this: Workout #1 on Monday. Bulgarian split squat 3 sets each side. As usual in my #TrainWithJim series, my 5x5+1 program trains all major muscle groups in each workout: chest, back, shoulders, legs, biceps, triceps, traps, forearms, calves, and abs in all five weekly workouts. Mar 18, 2023 · Download a free PDF of a 12-week full body workout plan that targets all major muscles and improves fitness and physique. Day Five: Legs. Workout #2 on Wednesday. 0Intermediate Build 2. If you’re new to total body training, then just start with the A exercise routine. Each day focuses on a different muscle group, hitting the upper body, lower body, and core on alternating days. Push-Up Hold 10-sec, 3. Increase core strength, flexibility and mobility. Workout #1 on Wednesday of Week 2 and so on. Feb 11, 2024 · Full body workout plans are commonly recommended for many beginner lifters, but are also well suited for intermediate and advanced lifters. 3) Don’t stock junk food in the pantry. Workout #4 on Monday of Week 2. This science-base workout plan is designed for the best muscle and strength Sep 28, 2023 · Workout 1. Decline Barbell Bench Press: 3 sets x 10-12 reps. Face Pulls: 3×10-15. Y Raises Hold 10-sec 4. Day 1: Push. The Best Full-Body Workout Plans for Building Muscle. workouts/8-week-full-body-womens-workout-routine Main Goal: Build Muscle Training Level: Beginner Program Duration: 8 Weeks Days Per Week: 3 Days Time Per Workout: 45 Apr 1, 2021 · Here is the set up: Set 1 - 60% x 5 reps. Burpees: 3 sets x maximum reps. Download | 8-week Biceps Growth Plan DOWNLOAD. 4. But with a typical 5-day split, you often have schedules like chest on Monday, shoulders on Tuesday, biceps/triceps on Wednesday Set 1: 100 pounds x 8 reps. The barbell only muscle building workout is an upper lower split. Day 1 – Chest, Shoulder, and Triceps. Cable chest press: 3 sets of 10-15 reps. This workout was birthed from Joey D’s personal training experience with different workout splits and represents how he has been training as of January 2020. Lower them back to chest level, pause for a moment and then repeat. Incline Bench Press - 50 reps in 5 minutes. Day 5: Rest. A Straight Barbell; Weight Plates; Flexible Bench; Goal – Build muscles strength and mass Banded Bicep Curls: 3 sets x 10 – 12 reps. Glute Bridges: 4 sets of 12-15 reps. Set 2: Perform 8-10 reps at 80% of your 1RM. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session. You can start off your dumbbell routine with Chest Day followed by back. Set 2: 105 pounds x 6 reps. THE FULL BODY HOME WORKOUT THE FULL BODY HOME WORKOUT Exercise Sets Reps* Rest (min) SUPERSET: Diamond Push-Ups (2 flat, 2 decline) Inverted row 4 4 At least 1-3 reps short of failure 30-45s between exercises SUPERSET: Pike Push-Ups Sliding Lat Pulldowns 3 3 At least 1-3 reps short of failure 30-45s between exercises SUPERSET: Jan 27, 2019 · Workout B Summary. Day 6: Shoulders and traps. Day 1: Upper Body. Day 4: Upper Body. Without resting, go straight to the next heavier weight and repeat the sequence: 5 reps on each side. Day 6- Hamstrings and Glutes. Day 7 – Upper Body. Bench press- 4 sets of 8-10 reps. We’ve designed this split to maximize productivity and output. Jun 13, 2020 · Describing The Fast Mass Workout. Triceps Extensions- 3 sets of 10 reps. Jun 13, 2020 · In the first workout, you can rest around 60-90 seconds between each set. So if you see 1a and 1b, then you perform 1a, immediately perform 1b, and then rest. Bicep curls – 3 sets of 8-12 reps. May 12, 2024 · We’ve created this free 12 week dumbbell workout plan, and the accompanying printable PDF version, to empower you with the structure and guidance you need to target each muscle group in your body effectively. The Bottom Line. Oct 4, 2021 · Lateral Raises: 3×10-15. 2. Elliptical Trainer: 20-30 minutes focusing on smooth, controlled movements. Day Four: Chest. Full body workouts train all muscle groups in a single workout. Squats- 4 sets of 12-10 reps. Lying Dumbbell Tricep Extension 3 10 - 12 5. Dec 16, 2021 · I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier. This will allow you to build functional strength, tone muscles and burn calories. Cable tricep pushdown: 3 sets x 10-15 reps. Incline Dumbbell Press: 3-4 sets of 6-12 reps. Incline press – 3 sets of 8-12 reps. Oct 14, 2009 · EZ Bar Preacher Curls. Rest after the first and second rounds: 2 minutes. Saturday and Sunday - Rest Day. Leg Workout PDF DOWNLOAD. Jun 13, 2020 · I was doing full body that rotated also, so my cycle was Monday Lift 1 Strength 5x5, Lift 2 Power 3x3, Lift 3 Hypertrophy 3x8-12, Lift 4 5x10 @60% 1rm Each day would rotate different lifts so on workout 1 Squat, Bench, Bent over Rows, Dumbbell overhead Press - Workout 2 Bench, Rows, Seated barbell press, Front Squats - Workout 3 Seated Overhead Aug 27, 2022 · Summary. 0Female Strong 2. Apr 11, 2022 · Here’s how much you should lift if you do four sets of 12, 10, 8, and 6 reps. Vince Gironda 8×8 Workout Routine 5 Day Unilateral Workout Program 6 Day High Volume Workout Routine Antagonistic Superset Workout Program Every Other Day Full Body Workout Routine. Bulgarian Split Squat 4 sets x 8-12 reps. 5 Day Dumbbell Workout Routine. 30-1-minute rest intervals. A more upright starting position will be easier too. Workout duration: 45-60 minutes. FITNESS & NUTRITION PROGRAMS. The goal rep range is 4-6. Lateral Raise 2 sets x 15-20 reps. 3-Day Barbell-Only Push Pull Leg Split Workout Routine. Pause at the top Download | Fat Loss Meal Plan Free Download DOWNLOAD. You will hit the gym 4 times per week. V Ups: 3 sets x 10-15 reps. Day 4 – Leg & Abs. Learn the program structure, exercises, sets, reps, and tips from a certified personal trainer. The 5-Day Full-Body Workout Routine. Day Two: Shoulders and Abs. How to perform it: perform the first two exercises back to back without rest. Jul 7, 2021 · 6 Day Bro-Split Gym Workout Plan; 6-Day Full Body Gym Training Routine; 6-Day Gym Workout Program for Weight Loss; Rest or Interval between sets. Banded Tibialis Extension: 3 sets x 15-20 reps. Day 5: Back. The Ultimate 4-Day Bro Split. 3. Jun 13, 2020 · The routine can be adapted if you prefer not to have two workout days in a row and if you want to work out one day during the weekend: Monday: Workout 1 Tuesday: Off Wednesday: Workout 2 Thursday: Off Friday: Workout 1 Saturday: Off Sunday: Workout 2. Sliding Leg Curl 3 sets x 10-15 reps. Overhead Dumbbell Tricep Extension 3 8 - 12 7. Romanian Deadlift 3 sets x 8-12 reps. Day 4: Strength. Cable squat: 3 sets of 10-15 reps. Burn calories, lose weight and burn fat at home. Shoulder press – 3 sets of 8-12 reps. 30 seconds low resistance, slow pedaling. 6-Day Upper Lower Split for an Aesthetic Body. Barbell, Squat Rack, Lat Pulldown Cable Machine, Lat Pulldown Bar, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Flat Bench, 2 x Dumbbell, Box, Smith Machine, 1 x Dumbbell, Incline Bench, 45 Friday: Cardio and Functional. Lying Leg Raises: 3 sets x 10-20 reps. Warm-up: 2 minutes slow pedaling. Incline Dumbbell Lying Row: 3 sets x 10 reps. Mountain Climbers: 3 sets x 1 minute. Bent Over Rows- 4 sets of 12-10 reps. . 2) Pick healthier options for breakfast. 0 version won't be presented as a 4-week program like the other, so the periodization won't work exactly the same. Since supersets are good for improving strength, weight will be on the heavy side with sets of 6-8 reps. Dumbbell Tricep Kickback: 3 sets x 10 reps. Interval after the third and fourth rounds: 3 minutes. Combine weight training and cardio workouts. Pike Push-Ups: 4 sets of 15-20 reps. Set 2 - 80% x 5 reps. Continue “running the rack” in this fashion Jun 10, 2022 · Other gym workout plans: 30-Minute Split Workout (5x Week) with PDF. The workout can be performed for up to 12 weeks. Resistance bands provide a simple and accessible way to incorporate resistance training into your fitness routine. FREE 30-DAY TOTAL BODY WORKOUT PLAN (DOWNLOAD NOW) Build muscle at home with NO equipment. Fundamentally bodybuilding and HIFB are very similar, the only difference is the training objective. Mountain Climbers: 3 sets x maximum reps. As we mentioned earlier, take proper rest between two workout days. Abs Workout PDF DOWNLOAD. Home Workout PDF DOWNLOAD. x2 sets. Set 1: 105 pounds x 7 reps. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools DUMBBELL ONLY WORKOUT: 5 DAY DUMBBELL WORKOUT SPLIT This 5 day dumbbell only workout program Oct 18, 2023 · 5 Day Dumbbell Workout Split Overview. Jan 21, 2022 · This workout program will help you develop a better physique and scale you up for weight training. Anterior Pelvic Tilt PDF DOWNLOAD. Mar 22, 2013 · This workout takes things a step further and add in several other proven barbell exercises. Machine shoulder press: 3 sets x 10-15 reps. Day 3 – Upper Body, Glutes, and Calves. Bench press – 3 sets of 8-12 reps. Training Level: Advanced; Training Days: 4 Days Jun 10, 2010 · The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. Skull Crushers: 3 sets x 12-15 reps. Day 4 – Chest, Shoulder, and Triceps. This 5 day routine is designed to retain muscle mass while stripping fat! It’s a mixture of cardio and weight training. 7) Consume mostly water and cut down on alcohol. Don’t be duped into thinking machines can’t exhaust the muscles. Day 5: Push. Dec 4, 2022 · Joe Delaney’s 5 day full body workout split is a bodybuilding workout routine focused on aesthetic goals and having fun in the gym. Day 1: bench press, barbell row, squat, tricep extensions, ab rollouts; Day 2: rest; Day 3: overhead press, chin ups, deadlift, bicep curls, shrugs; Day 4: rest Equipment (OPTIONAL): Barbell or dumbbells that weigh up to 60% of your body weight. Barbell shoulder press-3 sets of 8-10 reps. Set 4: Do 4-6 reps at 100% of your 1RM. Do your compound exercises at the beginning of your workouts. Our 5-day workout plan can help you achieve your fitness goals efficiently. 3 Day PPL Barbell Workout Schedule at Home For Beginners; 4 Day Upper Lower Split Barbell Workout Routine at Home; 5 Day Full Body Barbell Workout Plan at Home; Equipment Needed. Intermediate (2-3 years) 37 minutes/day | 5 days/week. So, for example, you'd perform a set of the push-ups, rest for 30-45 seconds, then go right into a set of the inverted row, rest for 30-45 seconds, and then go back to the push-ups and repeat. You can do these workouts on alternative days. The following example may be altered to fit your schedule: Monday - Lower Body; Tuesday - Upper Body; Thursday Sep 29, 2022 · Rest. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. Ready to kickstart your fitness journey with our 5-day full-body landmine workout? Download your free printable PDF template right now. Tricep pull-downs – 3 sets of 8-12 reps. Jun 3, 2024 · As a refresher, here’s how to do each 5-System set: Select a weight that’s relatively light for that exercise. The strength phase is all about moving as much weight as possible. Day 3- Quads and Calves. Set 1: Lift weight at 60% of your 1RM; perform 12 reps. Dumbbell Skull-crushers : 3 sets Day-4: On. You can learn more about Joe Delaney, […] Day 1 Exercise Sets Reps Squat 5 5 Dumbbell Bench 4 10 Dumbbell Row 4 10 Seated Dumbbell Press 4 10 Lunge 4 10 Dumbbell Curl 3 10 Standing Barbell Tricep Extension 3 10 May 27, 2021 · A typical 5x5 program entails using a relatively heavy weight and taking ample rest periods between sets (2-3 minutes or more). Wall Sit - 10-sec, 2. Mar 29, 2021 · Rules of the Five-Day Split. Incline Dumbbell Bench Press 4 8 - 12 7. Goal: Muscle building and fat loss. Squat- 4 sets of 10 reps. Download. The file is available in PDF format and can easily be downloaded and printed. If you’re pushed for time, just do the first 4-5 exercises in each workout. Mar 12, 2023 · There are two ways to do 3 day full body splits. Dec 14, 2021 · 2 Day Full Body Workout; 3-Day Upper Lower Split; 4-Day Push/Pull Split; 5-Day Mix Workout; 6 Days PPL Split; Whether you work out two or six days a week, you can download one of the routines depending on your fitness level and needs. Single Leg Deadlift-3 sets of 8-10 reps. Lying Leg Raises: 4 sets of 10 reps. Heel to Toe Walk: 5 minutes. Day 2: Lower Body. (Also, I have made the program into a PDF, if you wish to download it, the download URL is in the Program Summary). Dumbbell Push Press: 3 sets x 10 reps. Dumbbell Stiff Leg 5 Day Full Body Muscle and Strength Routine. You want to be bending at the elbows. Plank with Shoulder Taps: 3 sets x maximum reps. Cable Fly** 3 10 - 12 4. Gain Strength, Build Muscle. Oct 7, 2021 · Summary of the Barbell Home Workout Program Types of Workout Plans. Jul 25, 2019 · My full-body 2. Lat Pull Down 3 10 - 15 6. Rest periods will be 2-3 minutes between sets. Day 5: Full Body Conditioning. Toe Walking: 4 sets of 20-meter. Good Morning-3 sets of 8-10 reps. The inclusion of abdominal workouts is vital for the overall strengthening of your body. Don’t miss: 6 Day Dumbbell Workout Plan 4 Day Dumbbell Workout Plan 3 Day Full Body Dumbbell Workout Plan 5 Day Dumbbell Workout Plan. 2-on-1 Coaching1-on-1 Nutrition. Recommended frequency: 4-5 times/week. Planet Fitness Full Body Workout Day 1 Exercise Sets Reps 1. Jump Squats: 3 sets x maximum reps. The split found in this workout plan is a simplified full body workout split appropriate for both beginners and more advanced lifters alike. Add weight to the following movements when you the goal number of reps in 5 minutes: Leg Press - 100 reps in 5 minutes. Functional Fitness Training Program. Day 6: Hypertrophy and Muscular Endurance. Intermediate Shred 2. Machine chest press: 3 sets x 10-15 reps. 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. Bench Press 4 6 - 8 2. Dumbbell Zottman Curl: 3 sets x 10 reps. Here’s what I mean: Day 1: Shoulders. Day 5: Lower Body. Day 4: Rest. 4-Day Barbell-Only Upper/Lower Split Workout Routine. To download the entire workout plan, click on the button below. Day one works legs and shoulder, day 2 is purely upper body focused, day 3 is a glute focused training day, day 4 is upper focused again, and we wrap up the week with another leg workout. You can adjust your foot placement to target more of your shoulders or mid-back. Keep your elbows tucked into your sides and press the weights up until your arms are straight. Establish a solid fitness routine at home Eg: Spinning Bike: Repeat the intervals for a total of 10-20 minutes for an efficient and effective HIIT cardio workout. Full Body Workout Routine Example. Rest Day. Sit to Stand: 3 sets x 10 reps. This high-intensity functional bodybuilding program follows a 3-Day Resistance Band Full Body Workout Routine 3 Day Resistance Band Push Pull Leg Split Workout Routine 4-Day Resistance Band Upper Lower Split Workout Routine 5 Day Dumbbell Workout Plan. 0Beginner Build 2. Dips – 3 sets of 8-12 reps. Day 5 – Pull. Mar 19, 2020 · Assisted pistol squat: 3 sets each side. Diamond Push-Ups: 4 sets of 15-20 reps. Workout Instructions: Rep-Set Approach: You’ll do exercises in rounds, which means you’ll have to perform exercises one after 5 DAY PUSH, PULL, LEGS WORKOUT PROGRAM CYCLE. Lying Leg Raises: 3 sets x 10 reps. 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. The Fast Mass program is a 4 day split composed entirely of supersets. Compound exercises target Apr 8, 2021 · HIFB is performed at 80-90% intensity, 3-5 sets, 10-16 reps with . 30 seconds moderate resistance, moderate pedaling. Day 2: Rest. As a result, you’ll be training the muscles of the glutes and legs 3 times per week, which is a solid Here is the complete day one routine of our full-body workout: Smith machine squat: 3 sets x 10-15 reps. Day 3: Arms. Check out one of our most popular programs to get started: 3 Day Full Body Dumbbell Workout. Banded Kneeling Abs Crunch: 3 sets x 20 reps. Day 3: Active Recovery. Side Lunges-3 sets of 8-10 reps. Improve athletic and cardiovascular fitness level. Lunges: 4 sets of 10-12 reps per leg. 1 Hour Full Body Workout to Build Muscle. So to sum everything up for you, here’s what your full body workout B could look like: Barbell Deadlift: 3-4 sets of 6-10 reps. Biceps Curls- 3 sets of 10 reps. 5 Day Full Body Workout Routine. Curl the weights to chest level, arms bent at 90 degrees. 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. Leg Extension 3 sets x 15-20 reps. The Gym Machine Workout will get into your muscles in a big way making your rest days crucial. Dumbbell Romanian Deadlift 4 sets x 10-15 reps. Make Sure It Matches Your Experience Level. Grab your free 5-day barbell-only workout program now! Click the download button below to download it for free. 0Custom Workout Plan. Don’t miss: 3 Day Barbell-Only Full Body Workout Routine. The other option is to just use three unique workouts which you do once per week. 10. My version of the classic 5x5s keeps the weight heavy, but differs in two important ways. 0Female Lean 2. Upper Body Workout PDF DOWNLOAD. Mar 26, 2020 · 5x5+1 Guidelines. Dumbbell Bench Press: 3 sets of 10-12 reps. Start standing straight up, holding your weights if you have them. Incline Dumbbell Bench Press: 3 sets of 10-12 reps. Weighted Crunch 3 sets x 20-25 reps. This workout can be run for an extended period of time. Bent-over Dumbbell Rows: 3 sets of 8-12 reps. 4 day advanced full body workout routine for mass is designed in such a way that you will train each muscle group twice a week. Banded Cross Body Hammer Curls: 3 sets x 10 – 12 reps. Battle Ropes: 3 sets x 30-60 seconds. Summary Routine Type: Full Body 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. Single Arm Biceps Curls-3 sets of 8-10 reps. If you're only a year or two into lifting, you need to gradually increase training volume over time. Apr 1, 2021 · This 4-Week Workout Plan is for Anyone Looking To: Increase strength in the upper body, lower body and abs. This high frequency workout scheme helps you to keep your muscles in anabolic state throughout the week. Rest between day 2 and day 3, then rest after completing all workouts. Bulgarian Split Squat: 3-4 sets of 6-10 reps. Barbell Pause Squat: 4 sets x 8-10 reps. Then, move on to the next three exercises and perform them without rest. Note: Feel free to customize the sets and reps according to your preferences. So if you are using 200 pounds as your working weight for sets 3, 4 and 5, your workout would look like this: Set 1 - 120 pounds (60%) x 5 reps. Whether you prefer to print it out for easy access or keep it handy on your phone, this PDF template will walk you through each session smoothly and clearly. Train each muscle group with one or two exercises per workout and 10-to-20 sets per week. The plan is structured based on scientific conclusions and evidence. Dumbbell Shrug 3 12 - 15 MUSCLEANDSTRENGTH. Pulse Squats: 4 sets of 12-15 reps. Barbell Bench Press- 4 sets of 12-10 reps. Close Grip Push Up 3 Failure. Leg day workout PDF; P90X Workout sheets PDF; 5 Day dumbbell workout plan; Full body workout helps you tone your body and get stronger. Sep 21, 2023 · Day 1 – Chest, Biceps, Legs, and Abs. These workouts are nearly always done as body-part split routines, ranging from upper-body/lower-body splits to 3-5-day splits. Day 1: Power. Day Six: (Optional): Cardio/Conditioning Jan 19, 2023 · 1) Discover how to eat healthy. Day 4: Push. Feb 2, 2019 · With this 5-day workout plan designed by our expert panel of coaches and trainers, you’ll springboard at rapid speed towards your goal. Set 3: 105 pounds x 5 reps. On each of the 10 exercises per workout, you'll follow the same set/rep scheme: 5 sets of 5, 1, 5, 5, 5, 5 reps. 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. Exercise Sets Reps. The first 2 workouts in this program focus on big compound movements such as the deadlift, squat, and bench press. As you might know, abs make up a large chunk of your body’s “core” muscles. Day Three: Back. Arnold Press: 2 sets x 12-15 reps + 1 AMRAP set. Complete each set within 40-45 seconds with maximum reps, and take 20-30 seconds rest between each set. Enter your details to get the workout sent directly to your inbox! Get Your Workout. Beginner’s Bodybuilding – Nutrition Nov 4, 2023 · There are many different ways to structure a 5 day workout split. Lying Leg Curl 3 10 - 15 3. Let me tell you, it’s not just about the physical transformation; it’s about the journey of self-discovery, discipline, and perseverance. Jun 4, 2024 · This 6 week workout program to build muscle is specifically designed for beginners, intermediates, and pro lifters alike – clear-cut and easy to follow. fo gd zb ff as kr tw rl uu kz