5 Day Beginer Workout Routine


chin up

DESCRIPTION

This is a 5 day workout routine designed for beginners.

The purpose for this 5 day full body split is to ensure that:

  1. You focus all of your energy and effort on one main muscle group per session;
  2. Allow for maximum rest and recovery periods for each muscle group;
  3. Train each body part once per week;
  4. Cut down on session training time

Although the workout is designed for beginners it will allow for more training flexibility in terms of exercise selection and repetition/set schemes.

The important thing to remember is that this schedule will allow ample rest and recovery time between direct and indirect muscle groups.

Here is the training sequence:

Day 1 Shoulders / Traps
Day 2
Legs / Abs
Day 3
Back
Day 4
Chest / Triceps
Day 5 Biceps / Forearms / Abs)
Day 6 Cardio
Day 7 Rest

Let's take a look at the workout:

Workout Points

Duration: 8 to 12 weeks
Goal: To build additional strength levels and allow for maximum muscle rest and recovery periods for deeper levels of muscle development.
Method: 5 workouts weekly with one main muscle group trained at each session.

Cardio to be performed at the end of each workout and once on a non workout day.

Push/pull principle will allow muscles additional rest and recovery. Mid to high repetition ranges to ensure full muscle stimulation.

Uses a spill over technique to ensure that each muscle group is worked once directly and once indirectly.

3 sets for each exercise including one warm up.

Notes:
Weight Increments: Once you are able to complete all repetitions on your last set (unassisted), increase the weight by 10% to 15% for your next workout for the same exercise.

Rest: As indicated below, rest the recommended time in between sets. Once an exercise is complete, immediately set up and perform the next exercise.

Water: Ensure you drink at least 2 cups of water before your workout and 3 during and another 2 afterwards in order to keep the muscles hydrated and working at optimal levels.

Warm up: If possible, warm up on a cardio device such as an elliptical trainer or treadmill for 5 to 10 minutes prior to each workout. In addition, stretch your muscles after each exercise.

I strongly suggest doing one rotator cuff exercise twice per week to keep these very important muscles strong and active. Get into the habit of strengthening your rotator cuffs to avoid debilitating shoulder problems. In addition, ice your shoulders after each shoulder session for 5 to 10 minutes.

Each session starts with one warm up exercise to ensure each muscle group is properly warmed up prior to the main compound movements.

The Workout

Day 1 - Monday - Shoulders / Traps
Exercise Sets Reps Rest
Bent Over Laterals

Warm up exercise. Keep the weight light

2 20 40 seconds in between each set - Stretch in between each set
Seated Shoulder Press

Use progressively heavier weight with each set

1
1
1
1
20 (warm up)
12
10
8
60 seconds in between each set
Seated Arnold Press 3 12 60 seconds in between each set
Side Laterals 2 12-15 40 seconds in between each set
Dumbbell Shrugs

Use progressively heavier dumbbells with each passing set

1
1
1
2
20 (warm up)
12
10
8
60 seconds in between each set
Cardio Perform for 20 to 25 minutes at moderate pace.
Day 2 - Tuesday - Legs / Abs
Exercise Sets Reps Rest
Leg Extensions

Warm up exercise. Keep the weight light

2 20 40 seconds in between each set- Stretch in between each set
Leg Press

Use progressively heavier weight with each set

1
1
1
1
20 (Warm up)
15
12
12
60 seconds in between each set
Squats

Use progressively heavier weight with each set

1
1
2
20 (Warm up)
12
10
60 seconds in between each set
Lying Leg Curls

Use progressively heavier weight with each set

1
1
1
1
1
20 (Warm up)
15
12
10
8
40 seconds in between each set
Standing Calf Raise 4 20 60 seconds in between each set
Crunches 4 20 60 seconds in between each set
Cardio Perform for 20 to 25 minutes at moderate pace.

Day 3 - Wednesday - Back
Exercise Sets Reps Rest
Lat Machine Pulldowns

Warm up exercise. Keep the weight light

2 20 40 seconds in between each set- Stretch in between each set
Barbell Bent Rows

Use progressively heavier weight with each set

1
1
1
1
20
12
10
8
60 seconds in between each set
Seated Cable Rows 3 12 40 seconds in between each set
Close Grip Pulldowns 3 12 40 seconds in between each set
Cardio Perform for 20 to 25 minutes at moderate pace.
Day 4 - Thursday - Chest / Triceps
Exercise Sets Reps Rest
Pec Deck

Warm up exercise. Keep the weight light

2 20 40 seconds in between each set- Stretch in between each set
Incline Dumbbell Bench Press

Use progressively heavier dumbbells with each set

1
1
1
1
20 (Warm up)
12
10
8
60 seconds in between each set
Flat Bench Dumbbell Press

Use progressively heavier dumbbells with each set

1
1
1
1
20 (Warm up)
12
10
8
40 seconds in between each set
Lying Extensions

Use progressively heavier dumbbells with each set

1
1
1
1
20 (Warm up)
12
10
8
60 seconds in between each set
Standing Cable Pressdowns 3 12 40 seconds
Cardio Perform for 20 to 25 minutes at moderate pace.

Day 5 - Friday - Biceps / Forearms / Abs
Exercise Sets Reps Rest
Standing Dumbbell Curls

Warm up exercise. Keep the weight light

2 20 40 seconds in between each set - Stretch in between each set
Standing Barbell Curl

Use progressively heavier weight with each set

1
1
1
1
20
12
10
8
60 seconds in between each set
Seated Alternate Dumbbell Curls

Use progressively heavier dumbbells with each set

3 12 1 Min
Hammer Curl 2 12 1 Min
Wrist Curl 4 20 1 Min
Roman Chair Sit Ups 4 12 1 Min
Cardio Perform for 20 to 25 minutes at moderate pace.
Day 6 - Saturday - Cardio
Cardio

For more intense cardio sessions, click here

Perform for 20 to 25 minutes at moderate pace.
Day 7 - Sunday - Rest

Rest

Try and give this routine for 8 to 12 weeks. This workout will provide you with enough muscle stimulation for further strength and muscle gains. Once completed feel free to try a more advanced 5 day workout plan.

I suggest using a workout log for this routine which can you can download here. For general workout logs, please see this page here.

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To find the amount of weight you need to be using, please use the one repetition maximum tool here.

If you have any questions about this program, please email me at:

buildingmuscle101 @ vianet.ca (please excuse the spaces - avoid spam bots)

All the best,

Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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