YOUR TRUSTED SOURCE FOR ALL THINGS HEALTH, FITNESS AND NUTRITION

Planning Your 5 Day Workout Routine (You Must Check This)

5-day-workout-bulksupplementsdirect-01

 

Our Summary And Answer:

 

Following a 5-day workout routine is a great way to stay fit and healthy. There are many benefits to following this regimen; including toning your muscles, improving your cardiovascular endurance, burning fat more efficiently, boosting strength, increasing bone density, and improving overall health. Before starting any workout routine you must speak with your physician or health care provider. This will ensure that your body is healthy enough for an increased workout schedule.

 

Planning your workout routine can be a daunting task. There are so many different exercises and routines that it can be hard to know where to start. In this blog post, we will outline a 5-day workout routine that is both effective and easy to follow. So, whether you are just starting or you are looking for a new routine, this post is for you! Keep reading to learn more.

 

What Is A Good Workout Routine?

There are a few things to consider when creating a workout routine. First, you need to make sure that the exercises you choose target all of the major muscle groups. Second, you should aim for a variety of activities that will keep your body guessing and help you avoid plateaus. Finally, it is important to make sure that you are constantly challenging yourself. This can be accomplished by either adding more weight or doing an extra set of reps each week. As long as you are making progress, this approach will work.

 

Routine Details And Guidelines

Now that you understand the basics, let’s dive into the specifics of our 5-day routine. This routine includes five total body workouts that can be completed in about 45 minutes each. The exercises are simple and easy to follow, so don’t worry if you are a beginner.

 

Day 1: Lower Body

On day one you will focus on your lower body. The exercises include squats, lunges, hamstring curls, and calf raises. These 4 exercises will target your glutes, quads, hamstrings, and calves. Be sure to do 2-3 sets of each exercise, and complete 10-15 reps per set.

 

Exercises:

 

  • Squats
  • Lunges
  • Hamstring Curls
  • Calf Raises

Day 2: Upper Body

On day two you will work on your upper body. Aside from your arms, this routine includes exercises for your chest, shoulders, back, and abdominals. This circuit is great for increasing muscle endurance while also working to sculpt a well-rounded physique! Be sure to do 3-4 sets of each exercise before moving on to the next one.

 

Exercises:

  • Seated or Standing Rows
  • Chest Presses
  • Shoulder Presses
  • Triceps Extensions
  • Biceps Curls

 

Day 3: Rest Day

On day three you should rest and allow your body to recover. This is an important part of any workout routine and should not be overlooked!

 

Day 4: Lower Body

On day four you will focus on working your lower body again. This workout is very similar to day one, but you need to focus on deadlifts instead of squats. Be sure to do 2-3 sets of each exercise, and complete 8-10 reps per set.

 

Exercises:

  • Deadlifts
  • Step-Ups
  • Glute Bridges
  • Reverse Lunges

 

Day 5: Upper Body

On day five you will work on your upper body again. This time you will focus more on the muscles of your back, biceps, and triceps. For the majority of these exercises you should be seated or lying down; this is because gravity can help to stretch out your back and inhibit movement in your arms when standing. Be sure to do 3-4 sets of each exercise and 10-12 reps per set.

 

Exercises:

  • Pushups
  • Lat Pulldowns
  • Dips
  • Side Raises
  • Front Raises

 

Day 6: Light Cardio

On day six you should complete 20-30 minutes of light cardio. This will move fluid through your body and maintain a healthy cardiovascular system. If you are new to working out, start with 10 minutes and work your way up from there!

 

Day 7: Rest Day

On day seven you should rest. This will allow your body to recover and get prepared to do it all over again! If you are training on consecutive days, take this day off in between each routine.

 

Following this routine for five days a week is a great way to develop muscle tone and increase strength. However, if you are a beginner, it is important to start slowly and build up gradually. Don’t try to do too much too soon. Start with two or three days per week and add another day as your strength increases.

 

Detail Explanation of Every Exercise on The Workout Routine

Let’s take a closer look at each exercise so you can become familiar with them before starting the routine.

 

#1 - Squats:

These are great exercise for your glutes, quads, and hamstrings. They are simple to do and can be completed with or without weights. To do a squat, stand with your feet shoulder-width apart and slowly lower yourself down until your thighs are parallel to the ground. Be sure to keep your back straight and your core engaged. Then, press yourself back up to the starting position.

 

#2 - Lunges:

Lunges are another great exercise for your glutes, quads, and hamstrings. They can also help to improve balance and coordination. To do a lunge, stand with your feet together and step forward with one foot. Bend your knee and lower your body until your front thigh is parallel to the ground. Keep your back straight and don’t allow your front knee to go past your toes. Then, press yourself back up to the starting position.

 

#3 - Hamstring Curls:

Hamstring curls are a great exercise for your hamstrings and glutes. They can be done with or without weights. To do a hamstring curl, lie on your back with your feet flat on the ground. Place a weight (or ankle weight) around your ankles and raise your hips off the ground so your body forms a straight line from your shoulders to your knees. Slowly bend one knee and bring your heel toward your glutes. Then, straighten out your leg back to the starting position.

 

#4 - Calf Raises:

Calf raises are a great way to tone and strengthen your calves. They can be done with or without weights. To do a calf raise, stand with your feet shoulder-width apart and slowly raise your heels off the ground so you are standing on your toes. Hold for a second, then lower your heels back to the starting position.

 

#5 - Seated or Standing Rows:

Rows are a great exercise for your back and biceps. They can be done with or without weights. To do a row, stand or sit with your feet hip-width apart and hold a weight in your left hand. Bend your elbow and pull the weight toward your ribcage. Be sure to keep your back straight and don’t let your elbow flare out. Then, lower the weight back to the starting position.

 

#6 - Chest Presses:

Chest presses are a good way to build up your shoulder muscles, which is a big help when it comes to increasing the weight you can use for chest flys. It’s a great way to work out your pectorals and deltoids. Doing chest presses with dumbbells will help you maintain good form, and it’s a more natural movement than using a machine. This exercise is a compound movement that works for more than one muscle group at a time, which is why it’s great for increasing your overall strength.

 

#7 - Shoulder Presses:

This is an awesome exercise for working out your deltoids and triceps. It also makes it possible for you to work on your core muscles, which is especially good for people who sit in front of a computer all day. Raise your arms to shoulder level and keep your palms facing forward. Press both arms upward over your head until they are straight, then lower them back down to the starting position.

 

#8 - Triceps Extensions:

This exercise targets the back of your arms and allows you to add a little resistance by using weights. Sit with your knees slightly bent, feet on the floor, and use both hands to pick up a weight. Lean back against a chair or wall so that your head is off the support. Then, bring the weight down next to your head and slowly move it back up again with control. This will allow you to work on toning that area in the back of your arms that is typically difficult to target.

 

#9 - Bicep Curls:

Curls are a great exercise for working out your biceps and forearms. They also help to strengthen your core muscles, which is why many people include them as part of their regular workout routine. To do a bicep curl, stand with your feet hip-width apart and hold a weight in each hand with your arms extended at your sides. Bend your elbows and curl the weights toward your shoulders. Be sure to keep your back straight and don’t let your arms swing forward. Then, slowly lower the weights back to the starting position.

 

#10 - Deadlifts:

Deadlifts are a great all-around exercise that works your hamstrings, glutes, back, and shoulders. They can be done with or without weights. To do a deadlift, stand with your feet hip-width apart and hold a weight in each hand. Bend your knees and hinge at the waist to lower the weights toward the ground. Keep your back straight and don’t let your knees go past your toes. Then, slowly lift the weights back to the starting position.

 

#11 - Step-Ups:

This is a great exercise for working your quads and glutes, as well as for building up strength in all the lower body muscles. It’s best to use an aerobic stepper with these steps, but if you don’t have access to one, you can always use stairs in your household or at the gym. To do step-ups, stand facing the step. Lift your right foot and place it on the step, then push up with your left leg so that both feet are on top of the step. Step down with your right foot, then bring your left foot back to the floor. Repeat this movement for a set number of repetitions or until you reach muscle failure.

 

#12 - Glute Bridges:

This is a very simple exercise that can be done anywhere. It’s an efficient way to work on your glutes and hamstrings at the same time. To do a glute bridge, lie on your back with your arms at your sides and bend both knees so that your heels are close to your body. Then, push up through your heels so that your hips raise off the floor. Hold for a brief pause at the top, then slowly return to the starting position.

 

#13 - Reverse Lunges:

Lunges are a great way to add variety to your workout routine. Plus, they work more muscles than regular lunges do, because you’re stepping backward rather than forward. To do reverse lunges, stand with both feet together and take a big step backward with your right leg while simultaneously bending the front knee. Keep your left knee bent at a 90-degree angle with your thigh parallel to the floor. Press through your right heel to return to the starting position, then repeat on the other side.

 

#14 - Push-Ups:

Push-ups are a classic exercise that works your chest, triceps, and shoulders. They can be done with or without weights. To do a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Bend your elbows and lower your body toward the floor until your chest touches the ground. Then, push yourself back up to the starting position.

 

#15 - Lat Pulldowns:

Lat pulldowns are a great way to target the muscles in your back. If you don’t have access to a lat pulldown machine at the gym, you can always ask someone for help or use resistance bands instead. To do a lat pulldown, sit on a weight bench with your feet flat on the floor and hold either a bar or resistance band with your hands above your head. Lean back a little bit and pull the bar or band down to the top of your chest. Pause for a moment, then slowly return to the starting position.

 

#16 - Dips:

Dips are an exercise that works your triceps and chest. To do dips, hold onto the bars of a dip station and slowly lower yourself until your upper arms are parallel with the ground. Then, press yourself back up to the starting position. Make sure you keep your back straight and don’t let your hips sag toward the floor.

 

#17 - Side Raises:

This is a great exercise for targeting the muscles in your shoulders. You can do side raises with either free weights or resistance bands. To do side raises, stand with your feet hip-width apart and hold a weight in each hand with your palms facing your thighs. Raise your arms out to the sides until they’re at shoulder height, then slowly lower them back to the starting position.

 

#18 - Front Raises:

This exercise is great for targeting your shoulders and upper back. You can do it with free weights, resistance bands, or even small dumbbells. To complete a front raise, hold a weight in each hand and stand with your feet hip-width apart. Keep your arms straight with your palms facing down and slowly raise the weights in front of your body until they’re at shoulder height. Pause for a moment, then slowly lower them back to the starting position.

 

Benefits of a 5-Day Workout Routine

Now that you know some of the best exercises to include in your 5-day workout routine, let’s take a look at some of the benefits you can expect to see.

 

#1 - You'll Burn More Fat:

If you’re looking to burn fat, a 5-day workout routine is a great way to do it. When you do the same exercises every day, your body gets used to them and adapts. This means that you’ll burn fewer calories doing them over time. By adding different exercises to your routine, you keep your body guessing and it has to work harder to burn the same number of calories.

 

#2 - You'll Get Stronger:

When you work your muscles in different ways, you’ll get stronger. This is because when you exercise using the same technique every day (e.g., regular push-ups), they gradually become easier to do and your muscles adapt to them. When your body gets used to doing exercise, it doesn’t need to work as hard. By working your muscles in new and different ways, you’ll get stronger and your muscles will be forced to adapt. You’ll also see greater strength gains if you include heavy weightlifting-type exercises in your routine.

 

#3 - You'll Have More Energy:

Unless you’re a professional athlete or bodybuilder, likely, you don’t get enough exercise. One of the main reasons for this is that you’re tired after work or at the end of your day. Working out five days a week can help to combat this problem since it will leave you feeling energized and less fatigued at the end of the day. You’ll also likely have more energy to get through your regular workout routine if you do it regularly.

 

#4 - You'll Feel Better About Yourself:

Your weight, physical appearance, and physical fitness are not the same thing. Even if you’re overweight or obese, you can still be in good shape. Doing regular exercise will improve your mood and self-esteem, which is due to the way that working out releases endorphins in the brain. This is why many people who exercise regularly feel better about themselves and have an improved sense of self-worth.

 

#5 - You'll Sleep Better:

Staying physically active can help you to get a good night’s sleep. When you work out towards the end of the day, your body will be tired and ready to go to sleep at the usual time. If you’ve struggled with insomnia, regular exercise can help you get back on track and enjoy a better sleeping routine.

 

Considerations Before Planning Your Workout Routine

Before creating your 5-day workout routine, there are some important things that you need to think about.

 

#1 - Your Current Fitness Level:

You should take your current fitness level into account when devising a 5-day workout routine. If you’re new to exercise, it’s important not to push yourself too hard. What does this mean for you? Start with basic exercises and gradually add more challenging ones as you get stronger. If you’re already in good shape, you can probably push yourself harder and do more difficult exercises. Just make sure to give yourself enough time to recover between workouts so that you don’t overwork your muscles.

 

#2 - Your Schedule:

Think about your schedule when creating your routine. Make sure that the days and times that you choose to work out fit with your lifestyle. You don’t want to set yourself up for failure by choosing a time when you know you won’t be able to make it to the gym or complete your workout at home.

 

#3 - The Types of Exercise You Enjoy:

It’s important to enjoy the exercises that you do as part of your routine. If you don’t like running, there’s no point in setting aside time every day to run on the treadmill. Choose exercises that you enjoy doing so that you’ll be more likely to stick with them.

 

#4 - The Type of Equipment You Have Access To:

If you want to do strength training at home, make sure that you have the necessary equipment (e.g., dumbbells). If you don’t have access to any exercise machines or weights at your gym, find another way to work out (e.g., running) so that you’re not stuck without options.

 

#5 - Other Commitments You Have:

Finally, think about your other commitments and whether they will interfere with your workout schedule. Are there certain days of the week when you commit to playing sports or attending classes? Make sure that your schedule allows you enough time for exercise so that you don’t get behind on your workouts.

 

Making Your 5-Day Workout Schedule

If you have been thinking about a 5-day workout schedule, well, this is where it gets interesting. We all know that a simple workout for muscle gains does not exist and that’s the reason why we have various types of workouts which are followed by people depending upon their lifestyles and age. If you want to build muscles then go for a workout that includes lifting heavy weights.

 

To attain the desired results, you need to put in extra effort and time, and working out 5 days a week is not much if we consider the overall picture. To begin with, you need to decide on a specific time for your workout. Workout routines are designed in a way that suits a particular age group and their lifestyle. For instance, some people cannot go for a morning or an evening walk while some have the flexibility of going for a jog at any time of the day. Before you start your workout routine, make sure that you are aware of the time you can dedicate to your regular exercise.

 

So it’s not enough to just think about 5-day workout routines for muscle gains, but you need to consider various other aspects too if you want it to be effective and give out great results in the coming days. It is also important that one should consult a professional before you start working on your body as it would be easier for them to design an effective workout routine that can give the best possible results in a short period.

 

Final Thoughts

A 5-day workout routine can be a great way to get more active and improve your physical fitness. Just make sure that you take into account your current fitness level, schedule, and preferences when creating your routine. Exercising regularly can help you feel better about yourself, sleep better, and have more energy throughout the day. We hope you found this article helpful!

 

5-day-workout-bulksupplementsdirect-02