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5-Day Workout Plan

The document outlines a 5-day beginner workout plan focusing on push, pull, and leg exercises. Each workout day is categorized into strength and hypertrophy focuses, detailing specific exercises, sets, and repetitions. The plan includes a variety of movements targeting different muscle groups to promote overall strength and muscle growth.

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thedecoderyadav020
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12 views2 pages

5-Day Workout Plan

The document outlines a 5-day beginner workout plan focusing on push, pull, and leg exercises. Each workout day is categorized into strength and hypertrophy focuses, detailing specific exercises, sets, and repetitions. The plan includes a variety of movements targeting different muscle groups to promote overall strength and muscle growth.

Uploaded by

thedecoderyadav020
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

5-Day Beginner Push Pull Leg Workout Plan

Push Day 1 (Strength Focus)


Exercise Sets Reps
Barbell Bench Press 4 6-8
Dumbbell Shoulder Press 3 8-10
Incline Dumbbell Press 3 8-10
Lateral Raises 3 12-15
Triceps Pushdowns 3 10-12
Overhead Dumbbell Triceps Extension
2 12-15

Pull Day 1 (Strength Focus)


Exercise Sets Reps
Lat Pulldown or Pull-ups 4 8-10
Barbell Bent-over Row 3 8-10
Dumbbell Rows 3 10
Face Pulls 3 12-15
EZ Bar Curl 3 10-12
Hammer Curl 2 12-15

Leg Day (Full Lower Body)


Exercise Sets Reps
Barbell Squat (or Goblet Squat) 4 6-8
Leg Press or Lunges 3 10-12
Romanian Deadlifts 3 10
Seated Leg Curl 3 12-15
Standing Calf Raises 3 15-20
Seated Calf Raises 2 20

Push Day 2 (Hypertrophy Focus)


Exercise Sets Reps
Dumbbell Bench Press 3 10-12
Arnold Press 3 10-12
Cable Flyes 3 12-15
Upright Row (EZ Bar or Cable) 3 10-12
Skull Crushers 3 10-12
Rope Triceps Pushdown 2 15

Pull Day 2 (Hypertrophy Focus)


Exercise Sets Reps
Seated Cable Row 3 10-12
One-arm Dumbbell Row 3 12
Reverse Pec Deck (Rear Delt Focus)
3 15
Concentration Curl 3 10-12
Preacher Curl 2 12-15
Barbell Shrugs 3 15-20

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