Overview
The 5-day split workout plan for beginners is designed to build a solid foundation of strength and muscle. This plan divides the week into different muscle group days, allowing adequate recovery between sessions. It is important to focus on proper form and gradually increase intensity over time.
Workout Schedule
- Day 1: Upper Body (Chest, Shoulders, Triceps)
- Day 2: Lower Body (Legs, Glutes)
- Day 3: Upper Body (Back, Biceps)
- Day 4: Core and Abs
- Day 5: Full Body (Full-body workout for muscle balance)
Detailed Exercises
Day 1: Upper Body (Chest, Shoulders, Triceps)
- Push-Ups (Modified if needed): 3 sets of 10-12 reps
- Dumbbell Bench Press: 3 sets of 8-10 reps
- Dumbbell Shoulder Press: 3 sets of 8-10 reps
- Lateral Raises: 3 sets of 12-15 reps
- Tricep Dips (Bench Dips if needed): 3 sets of 8-10 reps
Day 2: Lower Body (Legs, Glutes)
- Bodyweight Squats: 3 sets of 12-15 reps
- Leg Press Machine: 3 sets of 10-12 reps
- Lunges (Bodyweight or Light Dumbbells): 3 sets of 10 steps per leg
- Glute Bridges: 3 sets of 12-15 reps
- Calf Raises: 3 sets of 15-20 reps
Day 3: Upper Body (Back, Biceps)
- Lat Pulldown (or Assisted Pull-Ups): 3 sets of 10-12 reps
- Dumbbell Rows: 3 sets of 8-10 reps
- Seated Cable Rows: 3 sets of 10-12 reps
- Bicep Curls (Dumbbell or Barbell): 3 sets of 10-12 reps
- Hammer Curls: 3 sets of 10-12 reps
Day 4: Core and Abs
- Plank: 3 sets of 20-30 seconds
- Crunches: 3 sets of 15 reps
- Bicycle Crunches: 3 sets of 15 reps per side
- Leg Raises: 3 sets of 12-15 reps
- Russian Twists: 3 sets of 20 reps
Day 5: Full Body (Muscle Balance)
- Deadlifts (Light Weight): 3 sets of 8-10 reps
- Push-Ups: 3 sets of 12-15 reps
- Squats (Bodyweight or Dumbbells): 3 sets of 12-15 reps
- Shoulder Press (Dumbbells or Machine): 3 sets of 8-10 reps
- Plank: 3 sets of 30 seconds
Tips for Success
- Focus on mastering your form before increasing weight or intensity.
- Start with light weights or bodyweight exercises to avoid injury.
- Take 30-60 seconds of rest between sets to maintain a steady pace.
- Stay consistent with your workouts and gradually challenge yourself.
- Ensure you are eating a balanced diet to fuel your workouts and recovery.