5-Day Home Workout Plan

By Christopher Stone

	Beginner (1-2 years)
	37 minutes/day \| 5 days/week \| 4 weeks
	Build Muscle, Gain Strength, Increase Stamina, Tone Body
	Bodyweight, Box, Flat Bench, Steps Show More

Average Exertion

Average Cardio Intensity

The 5-Day plan differs greatly from the 2, 3, and 4 day plans. Firstly, the 5-day plan last for four weeks in total rather than six. Instead of incorporating strength and cardio work together in the same workout, the workouts are split - there are 3 strength workouts and 2 cardio workouts to complete each week. Although the structure is different, the way in which progressive overload is applied is the same. For the first three weeks, the number of reps and time are incrementally increased. In week four, rather than continuing to add reps, an additional set is added in order to increase training volume.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1 - Strength

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Exercise	Sets	Reps	Rest
1.Bodyweight Squat See Exercise Notes	3 sets	6 reps	120s
2.Bodyweight Reverse Lunge	3 sets	10 reps	120s
3.Push-up See Exercise Notes	3 sets	6 reps	120s
4.Plank See Exercise Notes	3 sets	10 reps	120s

Day 2 - Cardio

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Exercise	Sets	Reps	Rest
1.Stepup	4 sets	30s	30s
2.Heel Flicks	4 sets	30 reps	30s
3.Flutter Kicks (Reverse)	4 sets	30s	30s

Day 3 - Strength

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Exercise	Sets	Reps	Rest
1.Glute Bridge	3 sets	6 reps	120s
2.Curtsy Lunge	3 sets	10 reps	120s
3.Bench Dip	3 sets	6 reps	120s
4.Crunches See Exercise Notes	3 sets	10 reps	120s

Day 4 - Cardio

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Exercise	Sets	Reps	Rest
1.Side Shuffle	4 sets	30s	60s
2.High Knee Run	4 sets	30s	60s
3.Bicycle Crunch	4 sets	30s	60s

Day 5 - Strength

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Exercise	Sets	Reps	Rest
1.Split Squat See Exercise Notes	3 sets	6 reps	120s
2.Standing Calf Raises	3 sets	10 reps	120s
3.Pike Push Up on Floor	3 sets	6 reps	120s
4.Lying Knee Raise (on floor)	3 sets	10 reps	120s

Date Created: 3/28/2020, UTC

Last Updated: 6/3/2021, UTC

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