Sometimes we simply just need a plan laid out for us to follow, and this one is as simple as it gets. Here's the best 5 day workout plan.
You could search the web for hours and compile some workout routines that sound like they would be great for you. But how do you construct this load of information into a handy, easy to follow daily workout plan for men
? How do you know which moves to do on which day and how many reps of each are ideal? If you’re a beginner just starting on your fitness journey, then you probably don’t know these answers and you’re wasting your time surfing the web. Here you’ll find an easy to follow 5 day workout plan for men that focuses on one area of the body each day and is simply foolproof.
This workout routine outlines everything you need to know in order to successfully implement it into your daily regime. T
he 5-day system is repeated over the course of a 6-week period with rest days included to help keep you motivated and not scare you away.
The main goal of the entire gym workout is to increase muscle mass with optimal rest time without the need for a personal trainer. Over a 5-day period, we focus on one main body part per day while still engaging the other areas at the same time. Each day ends with round of cardio to disperse blood flow and help bring your body back to normal.
Day 1: Leg Day! 5 Day Workout
Leg day is an important gym workout factor in any workout plans for men
. Place the barbell over your head to rest on your shoulder muscles. Stand in a supported position, feet a little more than shoulder width apart, and proceed to doing a simple squat. Repeat reps of 8
in sets of 4, making sure to rest for 1-2 minutes afterwards.
Find yourself in a seated position on the machine, with your back firmly flat against the pad. Lift your feet in the air to meet the weight and proceed to extend your legs upward before bringing them back down again. Continue in reps of 8, sets of 4, and rest for 1-2 minutes afterwards.
Hop on the gym machine and secure your shins behind the pad. Rest your back against the seat and proceed to curl your legs in an outward motion, lifting the weight and then bringing them back down again. Repeat in eps of 10, sets of 4, and rest for 1-2 minutes.
You definitely don’t need a personal trainer for this exercise as part of any daily workout plan for men. Stand with your feet shoulder width apart and your hands firmly resting at you hips. With your back straight, move one leg forward in a wide stride and bend slightly. Hold for a second and bring your body back to standing position. Repeat, alternating leg muscles
in reps of 10 and sets of 4. Don’t forget to rest for at least a minute afterwards.
Finish off the day with a round of cardio. It can be your choice; treadmill, aerobics, jumping jacks, etc. Aim for 20-25 minutes. You can spread this out over a few different moves or focus on one main exercise each day.
Day 2: Chest/Ab Day! 5 Day Workout
Lay with your back flat against the padding in a horizontal position. Dangle your legs over the bottom so your feet can firmly plant on the floor and are not raised off at all. Situate yourself under the barbell and proceed to lift the weight up, bring down to touch your chest, and then lift back up again by extending your arm muscles straight up. Repeat for 8 reps, 4 sets, and rest for 2 minutes afterwards.
One of the most basic, yet most effective, exercise move. Get down on the floor and assume the plank position. Place your hands shoulder width apart and begin by lowering your body to the floor. Push up until your arms are straight, keeping your body in the plank position, and then repeat. Continue for reps of 10 in sets of 4 and rest for at least a minute.
Head over to the gym equipment and kneel down in front of a cable pulley so that the cable handle rests near your face. Grab a hold of the handle, keeping it close to your head at all times, and proceed to pull down towards your body so that your torso folds in the crunch position. Repeat for at least 4 sets of 8 and rest for 2 minutes afterwards.
Another one of the most basic and effective exercise moves to date as part of any workout plan for men. Sits up target your abdominal muscles and provide one of the best ab workouts you can get. Just make sure to engage with your core and not your back to avoid back pain. Lay down on the floor, flat on your back, with your knees up and feet firmly on the ground. Stick your hands behind your neck/shoulders
and begin by hoisting your body up so your face meets your knees. Repeat for at least 4 sets or 10 and rest for 2 minutes afterwards.
Just like before, and with all our daily routines, end your workout with some cardio. Keep it up for at least 20-25 minutes.
Day 3: Back Day! 5 Day Workout
Stand at the chin up bar and place your hands firmly on the grip, wrists facing outward. Fold your ankles across one another behind you and proceed to hoist your body up so your chin meets the bar. Ease yourself back down again without touching the floor and repeat for 8reps and 4 sets. Don’t forget to rest.
Single Arm Dumbbell Rowing
Stand with your feet shoulder width apart. Grab a dumbbell in one hand and place the other firmly behind your back. Bend your torso at the waist, and bending just slightly at the knees. Proceed to move the dumbbell around in a rowing movement, keeping your shoulders tight. Alternate between arms. Reps of 8 in sets of 4, and don’t forget to rest.
Dumbbell Side Bends
This one targets your love handles
. Stand straight with your feet shoulder width apart and a dumbbell in one hand. Place your free hand firmly on your hip and then tilt your torso in that direction. Bring your body back up to a straight stance and repeat, alternating between arms. Reps of 20, sets of 4, and rest for 1-2 minutes afterwards.
At this point in the week you’ll start to look forward to the cardio. It eases your body off of the focused workout
and send optimal blood flow through your body.
Day 4: Shoulders/Abs Day! 5 Day Workout
Sit firmly on the bench with your back secure against the padding in an slight incline. Grab a hold of the barbell and begin with bringing it down to chest level. Extend your arms upward until they are straight and then ease them back down so the barbell comes to your chest again. Repeat in reps of 8, sets of 4 and rest for 2 minutes afterwards.
Great way to work that upper shoulder muscle. Stand firmly with your feet shoulder width apart and hold a dumbbell in each hand. Bring your hand together in front of your lower torso are, just below the waist, and then proceed to extend your arms up and out so they stop at shoulder level. Ease them back down to the starting position and repeat. Reps of 8, sets of 4 and rest for 1-2 minutes.
Incline Sit Ups
Lay with your back firmly against the inclined pad, your feet above your head and tucked into the hold. Place your hands behind your neck/shoulder area and proceed to bring your body to an upright position where your chin almost touches your bent knees. Repeat in reps of 20, sets of 4, and rest for at least 2 minutes afterwards.
Get that blood pumping and continue to burn calories long after you leave the gym. Cardio is the best way to end any workout routine.
Day 5: Biceps/Triceps Day! 5 Day Workout
Assume the regular position of standing with your feet shoulder width apart and grab a barbell in each hand. Let your arms rest at your sides, wrist facing inwards. Keeping your torso engaged and your back straight, start with curling one barbell up to your body without moving the placement of your elbows. Bring it back down and then repeat with the other arms. Alternate back and forth in reps of 20, sets of 4, and rest for 2 minutes afterwards.
Position your body
on the bench, your back flat against the pad. Grasp the barbell overhead and place your hands closer together in the middle of it. Lift the barbell down towards your forehead and then back up again. Repeat in reps of 10 in sets of 4. Don’t’ forget to rest!
Head over to the cable machine and get your grip on one of the pull down cables. Stand in front of it, feet firmly in place, and proceed to pull down so the handle comes to just below your waist. You may want to give a slight bend at the waist, that’s okay. Picture the same movement as closing a window. Repeat in reps of 15, sets of 4, and rest for 1-2 minutes.
Easy peasy. Push ups require zero gym equipment, all you need is a flat surface and a soft pad. Assume the plank position and proceed to lift your body in the push up
motion. Switch it up if you feel like challenging yourself one day and place one arm behind your back.
Last day of exercise and last day of cardio. Make it fun and keep it going for at least 20-25 minutes. You’ve got two days of rest coming up so you may even top up and push yourself to 30 minutes.
This 5 day workout plan for men actually consists of seven full days if you count the two days of rest after the weekly routine. Rest days are crucial to the success of any good workout regime. They allow your body ample time to rest and recover from the intense training you’re putting it through. It also gives your brain a chance to focus on other things and to help curb the temptation to cheat. While it’s good to keep fit in each day of your life, rest days really should be used for just that. Rest. Get extra sleep, spend time with friends, let your body rest and relax.
Tips : 5 day workout
*Always ensure that you have an adequate source of water. Staying hydrated before, during, and even after a workout is the key to healthy muscles and a strong body. Drinking water mixed with electrolytes, glucose, carbs, and other vitamins helps to feed your body and prevent tired, achy muscles.
*Stretch prior to your workout routine. This preps your muscles for what is about to happen. In addition, stretch after the routine has concluded to help ease your muscles down off the intense workout.
*No matter how good workout plans for men can be, it’s not complete without a healthy and balanced diet. Enrich your new body with proteins, fruits and veggies, and the proper daily calorie count for the amount you’re now burning.
*If you feel major pain or discomfort in your joints or muscles, consult your doctor right away. Exercising while in pain can lead to permanent problems.