Searching for a complete 5-day weekly workout plan? Look no further! Whether you're new to exercising or a seasoned pro, our 5-day workout schedule is aimed at enhancing strength, stamina, and flexibility while targeting diverse muscle groups.
Note: It's strongly recommended to consult a fitness professional before embarking on any new workout routine.
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedKickstart your week with a chest and tricep workout that will have you feeling pumped and ready to tackle anything that comes your way.
| Exercise | Sets | Reps/Duration (Seconds) | Instructions |
|---|---|---|---|
| Push-ups | 3 | 12-15 reps | Keep your back straight and go as low as possible. |
| Bench Press | 4 | 10 reps | Use a medium grip and keep your feet flat on the ground. |
| Tricep Dips | 3 | 10-12 reps | Keep your elbows close to your body. |
| Overhead Tricep Extension | 3 | 12 reps | Use a dumbbell and keep your elbows in. |
Tuesday is the day for back and biceps. Building these muscle groups will contribute to a balanced and powerful upper body.
| Exercise | Sets | Reps/Duration (Seconds) | Instructions |
|---|---|---|---|
| Pull-ups | 3 | 8-12 reps | Keep your grip wider than shoulder-width. |
| Barbell Rows | 4 | 10 reps | Bend at the hips and keep your back straight. |
| Hammer Curls | 3 | 12 reps | Use dumbbells and keep your elbows close to your torso. |
| Seated Rows | 3 | 10-12 reps | Use a cable machine and pull towards your torso. |
Wave goodbye to the midweek slump with an invigorating leg and abs workout. Strong legs and a firm core are integral for overall fitness.
| Exercise | Sets | Reps/Duration (Seconds) | Instructions |
|---|---|---|---|
| Squats | 4 | 12-15 reps | Keep your feet shoulder-width apart. |
| Lunges | 3 | 10 reps per leg | Take a big step forward and lower your body. |
| Planks | 2 | 30-45 seconds | Keep your body in a straight line. |
| Bicycle Crunches | 3 | 12-15 reps | Lie on your back and bring your knee to the opposite elbow. |
Thursday is all about building powerful shoulders and forearms. A strong upper body is incomplete without them.
| Exercise | Sets | Reps/Duration (Seconds) | Instructions |
|---|---|---|---|
| Military Press | 4 | 10 reps | Keep your back straight and press the weights overhead. |
| Lateral Raises | 3 | 12 reps | Stand with dumbbells at your sides and raise your arms out to the sides. |
| Front Raises | 3 | 12 reps | Hold dumbbells in front of you and raise your arms straight ahead. |
| Wrist Curls | 3 | 15 reps | Sit on a bench and curl your wrists upwards. |
Wrap up the week with a session of cardio and stretching. This will not only burn calories but also improve your flexibility and reduce muscle tension.
| Exercise | Sets | Reps/Duration (Minutes) | Instructions |
|---|---|---|---|
| Jogging | 1 | 15-20 minutes | Maintain a moderate pace. |
| Jumping Jacks | 3 | 1 minute | Keep your legs straight and arms extended while jumping. |
| High Knees | 3 | 1 minute | Run in place, bringing your knees as high as possible. |
| Stretching | 1 | 10-15 minutes | Focus on major muscle groups, holding each stretch for 15-30 seconds. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedThis 5-day weekly workout plan is a well-rounded approach to fitness that targets different muscle groups each day. Consistency is the key to success, so make sure you stick to the plan.
For a workout plan tailored specifically to your needs, consider upgrading to our Pro Plan. Our experts will provide you with a customized workout regimen to help you reach your fitness goals more effectively.
Happy working out!