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.
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.