TRAINING Best Albumen Powder for Runners

Published on May 2nd, 2015 | by Mark


5 Day Workout Routine

Nothing is better than a  5 day workout routine. A good 5 day routine can keep you stay motivated to get to the gym. You can even get to the gym after work on the way home. And the best part is just about every day is used to transform you into a better version of you.

And today you are going to get two different workout routines. One is designed for the beginner in mind. The other will be designed for someone that has been working out for a while. The equipment you will need is your running shoes, dumbbells or Power Blocks, a pull-up bar, an adjustable bench, or a gym membership…and Planet Fitness has their membership at $10/month (it’s a place that I enjoy at this inexpensive and highly recommend).

As you can see, this workout routine is going to encompass cardio and resistance. The best workouts cover both forms. And this exercise routine is for both men and women.

And no ladies. Don’t worry, you are not going to bulk out. The resistance workouts are going to tone your muscles up. The reason is that you don’t have the testosterone levels needed to bulk out. So don’t worry about bulking ladies, it won’t happen.

Beginner Routine


All exercises will be done for three sets of twelve reps maximum. In other words you will move the weights 12 times, then take a break for one minute. You will do that three times for each exercise. When you get to three sets of 12, you will move up to the next higher weight.

For instructional videos on the exercises, type the exercise name in a Youtube search.

This beginner exercise is a full-body workout. It can be done either on a Monday/Wednesday/Friday or a Tuesday/Thursday/Saturday schedule:

  • Chest Fly-Chest
  • Lat-Pulldown (or assisted pullups)-Biceps and Lats (back muscles)
  • Shrugs (shoulders)
  • Bicep Curls (biceps)
  • Leg Press (Thighs and gluteus)
  • Seated Leg Curl (Hamstrings)
  • Calf Press (Calves)
  • Stomach Crunches (Abs)
  • Dumbbell Extension (triceps)

Follow this up 30 minutes of cardio. If you have been pulling couch potato duty, then you may have to start with a slow walk and work up. But you should be doing no less than 30 minutes for this program to work…especially for fat burn.

Increase the speed as you get adjusted to your cardio workout. You should be doing cardio all five days.

This five day workout had you doing resistance training three days per week and the cardio will be every day for the five day workout plan.

More Advanced Routine

In this program, you will be working out five days a week. The difference is that you will be doing resistance training for four of those five days on a split schedule and cardio all five days.

This resistance program will be done on Mondays and Thursdays:

  • Chest Flies
  • Lat Pulldowns
  • Shrugs
  • Bicep Curl

And this resistance program will be done on Tuesdays and Fridays:

  • Leg Press
  • Seated Leg Curl
  • Calf Press
  • Stomach Crunch
  • Dumbbell Extension

This split will allow you to work out faster and get out of the gym faster. You may also find that you are not as tired when you leave. The reason is that you are not working out as many big muscle groups in each workout.

For the Cardio, push the time up to 45 minutes and you should be at a decent jog at this point. Keep it up. The more you get through, the more your gains, either in weight loss or endurance.

Above is a fairly comprehensive 5 day workout routine. If the exercises start to get boring, then I recommend getting a hold of some books on resistance training and getting more workout ideas. This will allow you to build out your resistance plans so they never get stale. Good luck and stay strong.

Further Information:

Image Credit: Herc by ccdoh1, on Flickr

About the Author

is actually a super running fan.

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