5 Day Workout Routine for beginners
This 5 day workout routine for beginners is a fitness program designed for amateurs in bodybuilding. As a beginner
you may be wondering exactly where to kick-start, how to fit it all without getting too sore, or worse, getting injured.
Well, the route to a perfect physique isn’t easy, but never impossible. The workout routine is designed to build
strength and utilizes exercises and rep schemes that work well for beginners.
Interestingly, this program isn’t just for true beginners who have never indulged in any fitness routine, but
sustainable for anyone who has taken an extended leave of absence from training.
This five (5) day workout routine for beginners will create intensity, consistency, and longevity that you’ve never had
before in your workout program. All that is required of you is your time, dedication and effort to craft out something
you can be proud of.
The main purpose of working out is to rid excess fat and amass muscle. Whether you’re old or young this 5 day
the workout will suit your capabilities while reaching its major objective of improving your lots in weight training.
5 Day Workout Routine Schedule
This workout placed emphasis on different body regions each day; it is known as a split routine. Split routine in
weight training refers to the designation of training to various body regions and muscle groups in a workout.
|Days||Body part||Duration||Muscle target|
|Day 1||shoulder||60 sec of 10 reps|
|Day 2||Biceps/forearms/abs||60 sec of 10 reps|
|Day3||Back||60 sec of 10 reps|
|Day 4||Chest/triceps||60 sec of 10 reps|
|Day 5||Cardio||60 sec of 10 reps|
Under this section, we’ll discuss 2 shoulder workout routine for beginners, their benefits, and instructions on how to
1. Military Press
The military press is a shoulder workout that focuses primarily on the deltoids, rear deltoids, and triceps. This
compound exercise for beginners is a great way to train the upper body. There are about three types of military
press, but this article will focus only on the standing barbell military press.
- Stand by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated grip. Ensure to grip the bar wider than shoulder-width apart from each other.
- Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder-width apart from each other.
- Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the collar bone slowly as you exhale.
- Repeat three times.
Benefits of Military Press
- This beginner workout can whip your upper body into shape in a hurry.
- It hits multiple muscle groups, thereby increasing overall upper body muscle mass and strength.
- It improves overall shoulder health.
The upright row is a compound exercise that is best for a starter. It involves the trapezius, the deltoids, and the
biceps. It works the shoulders, upper back, etc
- Grasps a barbell or dumbbells and allow it to hang in front of you at the length of your arms. Your palms should be facing your body.
- Standing up straight, adjust your grip so that your hands are about in line with the thighs.
- Breathe in and brace the abdominals, keep the back straight, chest up, and eyes focused forward.
- Lift the barbell straight up toward the chin, leading with the elbows and keeping the bar close to the body. Breathe out during the effort. Your arms should go no higher than parallel with the shoulders.
- Pause at the top of the lift.
- Return the barbell back to the starting position, breathing in as you lower it.
- Repeat three times
Biceps/ Arms workouts
This section will deliberate on two biceps/ arms workouts; pushdowns and preacher curls.
Pushdown is a strength training exercise. This beginner-friendly workout is used in strengthening the triceps muscles
in the back of the arm.
- Attach a straight or angled bar to a high pulley and grab with an overhand grip t shoulder width.
- Standing upright with the torso and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar.
- Bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arm should always remain stationary next to your torso and only the forearms should move. Exhale s you perform this step.
- Do three reps
Benefits of pushdowns
- Helps in muscle building, endurance, volume tolerance, and recovery.
- Enhances fat loss
- Gives quality performance in work capacity.
Dumbbell lateral lunge
Dumbbell engages the core and other muscles in your glute. It improves hip mobility and stability.
- Stand upright with your feet firmly on the ground.
- Step to the right with the right foot.
- Keep your toes forward and feet flat.
- Squat as low as possible.
- Hold on to that position for 2 seconds.
- Push back to the starting position and repeat on the opposite.
This workout will involve simple back workouts designed for beginners like you.
The barbell deadlift is a lower back workout that hits the entire posterior chain from your calves to your upper traps.
Benefits of Barbell Deadlift
- It develops the posterior chain which helps to develop overall strength and increases performance.
- It can increase fat loss.
- It’s a top exercise for toning legs and glute.
- Stand with your feet hip-width apart, just under the bar which should be close to your shins.
- Bend and grab the bar using an overhead grip, your arms just outside of your legs.
- Bend your knees slightly until your shins are lightly brushing the bar.
- Keep your chest lifted and spine straight by engaging your glutes, lift the bar. Keep it close to your legs.
- Avoid leaning back once you’re upright.
- Return the weight to the floor by engaging your glutes once more, pushing your hips back.
- Repeat for 10 to 12 reps.
The pull-up is one of the best back workouts, especially for beginners. It places emphasis on the upper lats.
- Pull-ups are an incredibly versatile compound that recruits muscles in the back, arms, shoulders, chest, and core to work simultaneously in one fluid movement.
- It can be used to develop maximal strength as well as endurance strength.
- Can be used to increase muscle mass, particularly in the large muscles of the back and the biceps.
- Take a wide grip on a pull-up bar, hanging freely with your arms extended. This will be your starting position.
- Pull yourself up by flexing the elbows and adducting the glenohumeral joint. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands.
- Pause at the top of the motion before lowering yourself to the starting position.
7. Close-Grip Seated Row
Close grip seated row is an upper back workout. This workout targets the traps in the reverse movement to the pull
up to balance the muscle strength along the opposite plain of motion.
- Sit at a seated row cable machine and select a weight that you can do 10 reps with.
- Begin with knees bent, torso upright and shoulders back.
- Hold the double D-handles with straight arms in front of your upper abdomen without moving your torso.
- It strengthens back muscles.
- It’s an excellent all-round compound exercise for developing the upper back.
- It helps to prevent strain and injury
With a properly structured chest and triceps workout, however, you can reap big benefits in strength and size as a
beginner. This section will focus on back extensions and chest dip.
Back extension exercise challenges multiple muscle groups in the arms, chest, back, and core to build overall body
- Lie on a mat on your stomach and straighten your legs behind you. Place your elbows on the ground and slide your shoulders down.
- Lift your upper back, pressing your hips into the mat. Keep your head and neck neutral. Hold for 30 secs.
- Lower to starting position.
- Back Extension is known to build a stronger chest; one that has more endurance.
- It increases your ability to coordinate movement through your lower back.
- It improves overall body posture.
Proper dip form is a sure avenue to avert shoulder and chest pain.
- Grab the parallel bars and jump up, straighten your arms.
- Lower your body by bending your arms while leaning forward.
- Dip until your shoulders are below your elbows
- Lift your body up by straightening your arms.
- Lock your elbows at the top
- It adds unlimited weight to your body.
- Also, It builds upper body mass
- It improves your lockout strength.
Cardio workout tone muscles, burn calories and help you lose weight. Burpees and mountain climbers are excellent
- It burns calories very fast.
- It improves body coordination.
- Improves health level.
This beginner-friendly workout is a killer exercise that gets your heart rate up fast while also firing nearly every
muscle group in the body.
- Place both hands and knees on the floor.
- Place your right foot near your right hand and extend your left leg behind you.
- In one smooth motion, switch your legs and forth twice, such that your right leg is again close to your right hand.
- It improves performance and lowers injury risk.
- It is key to flexibility.
- Very easy to perform.
Do you know that running swiftly for 30 minutes can get of rid symptoms of depression and improve mood? It’s an
established fact that running improves aerobic fitness and is a great way to improve cardiovascular health.
We have really come to a beautiful end of these beginner-friendly workouts. The choice is now left for you to choose
the ones that suit you. Do not hesitate to forward your questions to us on things you don’t grasp.