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Break-In Routine for beginners /Week 5-8
General
Beginner
Machine strength
Plan Details
The Break-In Routine for beginners /Week 5-8 routine by Triptamine is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full body workout 3 days a week. Never 2 days in a row. Do a short general warmup, 5-10 mins, and some dynamic stretching. Week 1 = 15-20 RM. 30 sec break. Week 2 = 8-10 RM. Plus 1 warmup set @ 60% of 1RM. 1-2 min break. Week 3 = 3-5 RM. Plus 2 warmup sets @ 50% & 70% of 1RM. 3-5 min break. Week 4 = 15-20 RM. 30 sec break. 1 set = RPE 7. 2 set = RPE 8-9. 3 set = Failure.
Routine detail
Day 1
Full Body
Est. 85 min
10 exercises
Running
1 Set
Barbell Bench Press
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Barbell Single-Leg Squat
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 20 Reps
Barbell Curl
3 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Barbell Tricep Extension
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 2
Full Body
Est. 84 min
10 exercises
Running
1 Set
Barbell Deep Squat
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Lat Pulldown
3 Sets x 20 Reps
Air Bike
3 Sets x 30 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Day 3
Full Body
Est. 85 min
10 exercises
Running
1 Set
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Barbell Good Morning
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Dumbbell Upright Row
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 20 Reps
