5-Day Workout Routine For Beginners
5-Day Workout Routine For Beginners
5-Day Workout Routine For Beginners
muscle and develop a solid platform for better long-term health and fitness.
Day 1
1. Pull-ups
2. Barbell Romanian deadlift
3. Barbell shoulder press
4. Lying leg curl
5. Dumbbell lateral raise
6. Reverse grip pulldown
7. Barbell narrow press
8. Barbell bicep curl
Day 3
Rest day
Day 4
1. Leg press
2. Barbell bench press
3. Cable seated row
4. Dumbbell lunges
5. Dumbbell flyes
6. Barbell upright row
7. Leg extension
8. Cal raises
1. Lat pulldown
2. Dumbbell Romanian deadlift
3. Dumbbell shoulder press
4. Lying leg curl
5. Lateral raise
6. Reverse grip pulldown
7. Dumbbell triceps extension
8. Dumbbell seated bicep curl
Day 6
Rest
Day 7
1. Dips
2. Dumbbell hammer curl
3. Rope triceps extension
4. EZ bar curl
5. EZ bar skullcrusher
6. Barbell reverse grip curl
Workout & Nutrition Tips
1. Progressive overload
When you start a workout plan it can be difficult to know which weights to use.
To help, we suggest a weight that pushes you to fatigue without causing
complete muscle failure (where your muscles just switch off due to excessive
overloading).
For example, if the rep range is 8-15 you should shoot for a weight that lets
you squeeze out 16 reps at an absolute maximum… but still stop at rep 15
while you’ve got one rep left in the tank.
However… as soon as that weight feels easy you need to increase it. It’s only
by using progressive overload that you’ll continue to improve.
When you’re motivated by a new program it can be tough to take time off. But
it’s away from the gym when you’re resting that your body adapts and
improves.
So, use those couple of days off to repair, restore and improve.
3. Nutrition
The trigger for a better body is a great workout program. But it’s nutrition that
can truly transform how you look and feel.
• Reduce calorie intake for fat loss and increase it slightly for muscle gain
• Increase vegetables and fruit intake
• Stay hydrated throughout the day
• Opt for wholemeal carb sources such as brown rice
• Track and log foods to stay on point
• Use meal planning to stick to the plan
This 5-day workout routine for beginners has been specifically designed to
help you shred newbie status and build a solid foundation of strength and
fitness to help transform your body forever.