5 Day Workout Program For Beginners to Intermediate


Working out 5 days a week consecutively can be very taxing on the body system. So in order to get the most out of your 5 day workout plan, you will need to adjust your training intensity down to a level that will allow you to recover between workout.

I have added a simple set of workouts (WO) from A-D. The heavy compound exercises like squats, deadlifts etc are trained twice a week; Tuesday and Friday.

WO No. Exercise Reps Sets
A 1. Bench Press 6-10 3
2. Incline Dumbbell Press 6-10 3
3. Incline Flyes 6-10 3
4. Biceps Curl 6-10 3
5. Biceps Preacher Curl 6-10 3
WO No. Exercise Reps Sets
B 6. Deadlift 6-10 3
7. Squats 8-12 3
8. Leg Extension 8-12 3
9. Leg Curl 8-12 3
10. Calf Raise 8-12 3
WO No. Exercise Reps Sets
C 11. Underhand Pull-down 6-10 3
12. Bent-over Barbell Row 6-10 3
13. Low Pulley Cable-row 6-10 3
14. One Arm Dumbbell Row 6-10 3
WO No. Exercise Reps Sets
D 15. Delt Press 6-10 3
16. Delt Front Raise 6-10 3
17. Delt Rear Raise 6-10 3
18. Tricep Press-down 6-10 3
19. Close Grip Bench Press 6-10 3

Your weekly schedule is following:

Mon Tue Wed Thur Fri Sat Sun
WO A B C D B

If the schedule doesnt fit your work week or weekly plan, then its a simple matter to insert a rest day into your 5 day training cycle. Lets say you need a rest day on Wednesday then you move (WO) workouts C,D,B to Thursday, Friday and Saturday.


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The information presented is intended to be used for educational purposes only. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.