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5x5 Strength Training Plan for Beginners
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 5x5 Strength Training Plan for Beginners routine by SmithDevin1997 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is an introductory, 5x5 training program for a beginner-level gym-goers. It would be beneficial, though, if you had at least 6 months of strength training under your belt. There are four training sessions each week. You will cycle through working the upper body before transitioning to legs and then repeat this sequence one more time. For best results follow this routine for 4 to 8-weeks before moving to a new program. WORKOUT SCHEDULE Day 1: Upper Body. 8 exercises. 60-minute training session. Day 2: Legs. 6 exercises. 52-minute training session. Day 3: Upper Body. 8 exercises. 60-minute session. Day 4: Legs. 6 exercises and a 50-minute workout. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Upper Body Day 1
Est. 80 min
10 exercises
Dip
5 Sets x 5 Reps
Chin-Up with Knee Raise
5 Sets x 1 Reps
EZ Bar Curl
5 Sets x 5 Reps
Preacher Curl Machine
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Smith Machine Bench Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dumbbell Shoulder Press
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Walking
1 Set
Day 2
Lower Body Day 1
Est. 66 min
8 exercises
Glute machine
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Machine Hip Abduction
5 Sets x 5 Reps
Machine Hip Adduction
5 Sets x 5 Reps
Smith Machine Squat
5 Sets x 5 Reps
Machine Calf Press
5 Sets x 5 Reps
Day 3
Upper Body Day 2
Est. 114 min
14 exercises
Pull-Up
5 Sets x 1 Reps
Dip
5 Sets x 1 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
Cable Cross-Over
5 Sets x 5 Reps
Cable Lower Chest Raise
5 Sets x 5 Reps
Cable Mid Chest Crossover
5 Sets x 5 Reps
Cable Rope Face Pull
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Dumbbell Tricep Extension
5 Sets x 5 Reps
Cable Tricep Kickback
5 Sets x 5 Reps
Walking
1 Set
Day 4
Lower Body Day 2
Est. 75 min
9 exercises
Kettlebell Front Squat
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Machine Hip Abduction
5 Sets x 5 Reps
Machine Hip Adduction
5 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Dumbbell Calf Raise
5 Sets x 5 Reps
Glute machine
5 Sets x 5 Reps
Day 5
Core
Est. 50 min
7 exercises
Plank
4 Sets
Side Plank
4 Sets x 8 Reps
Bench Leg Pull-In
4 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
Cable Kneeling Crunch
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Walking
1 Set
