There is almost an infinite variety of workouts when it comes to a five-day workout plan. Each individual person has different needs and limitations that determine the workout. Beginners with no limitations perform three whole body workouts that are on nonconsecutive days. Intermediate exercisers perform two separate workouts that together train the entire body two times each. Advanced exercisers perform four different workouts that together train the whole body.
Beginner
The beginner workout includes exercises for each major body part and is performed on days one, three and five with days two and four as rest days. Each exercise is executed two times for 10 to 12 repetitions with 60 to 90 seconds rest in between sets. Perform the following exercises in the following order: leg extension, leg curl, flat chest press, seated row, shoulder press, biceps curl, triceps extension and abdominal crunches.
Intermediate
There are two intermediate workouts that together train the whole body. The first workout is performed on days one and four, and the second workout is performed on days two and five, with day three being a rest day. Each exercise is executed three times for 8 to 12 repetitions with 30 to 60 seconds rest in between sets. Perform the following exercises in the following order for the first workout: dumbbell flat bench press, seated row, dumbbell incline bench press, lat pull-down, barbell biceps curl and triceps push-down. Perform the following exercises in the following order for the second workout: leg extension, leg curl, leg press, dumbbell shoulder press, dumbbell lateral raise and stability ball crunches.
Advanced
There are four advanced workouts that together train the whole body. The first workout is performed on day one, the second is performed on day two, the third on day three, the fourth on day four, and day five is the rest day. Each exercise is executed three to four times for 8 to 12 repetitions with 30 seconds rest in between sets. Perform the following exercises in the following order for the first workout: dumbbell flat bench press, dumbbell incline bench press, dumbbell decline bench press and cable flyes. Perform the following exercises in the following order for the second workout: wide-grip pull-ups, seated row, dumbbell pull-over, neutral grip lat pull-down and stability ball crunches. Perform the following exercises in the following order for the third workout: dumbbell shoulder press, cable upright row, dumbbell lateral raise and dumbbell front raise. Perform the following exercises in the following order for the fourth workout: barbell biceps curl, dumbbell biceps curl, triceps push-down, supine triceps extension and stability ball alternating crunches.
References
- "NSCA's Essentials of Personal Training"; Roger W. Earle and Thomas R. Baechle; 2004
- "Essentials of Strength and Conditioning"; Roger W. Earle and Thomas R. Baechle; 1991
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