5 Day Strength Building**
felipecj avatar felipecj
Jul 17th 2019
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5 Day Strength Building**

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Who is this workout for?
With just 30-40 minutes per day and 3 days a week you can build strength through this workout. No equipment required except maybe a towel or yoga mat.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

Lower Body  4 exercises, 30 mins
Jump Squat exercise demonstration
Jump Squat

3x20 reps

rest: 60s audio icon
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Bodyweight Walking Lunge exercise demonstration
Bodyweight Walking Lunge

3x20 reps

rest: 60s audio icon
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Bodyweight Calf Raise exercise demonstration
Bodyweight Calf Raise

3x20 reps

rest: 60s audio icon
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Dumbbell Plie Squat exercise demonstration
Dumbbell Plie Squat

3x8 reps

rest: 60s audio icon
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Abs and Core  4 exercises, 27 mins
Sit-Up exercise demonstration
Sit-Up

3x12 reps

rest: 60s audio icon
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Leg Raise exercise demonstration
Leg Raise

3x15 reps

rest: 60s audio icon
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Oblique Crunch exercise demonstration
Oblique Crunch

3x12 reps

rest: 60s audio icon
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Plank exercise demonstration
Plank

3x8 reps

rest: 60s audio icon
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Upper Body  4 exercises, 26 mins
Elevated Push-Up exercise demonstration
Elevated Push-Up

3x8 reps

rest: 60s audio icon
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Bench Dip exercise demonstration
Bench Dip

3x8 reps

rest: 60s audio icon
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Dumbbell One-Arm Row exercise demonstration
Dumbbell One-Arm Row

3x8 reps

rest: 60s audio icon
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Dumbbell Concentration Curl exercise demonstration
Dumbbell Concentration Curl

3x8 reps

rest: 60s audio icon
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Lower Body  4 exercises, 23 mins
Jump Squat exercise demonstration
Jump Squat

3x8 reps

rest: 60s audio icon
add button
Bodyweight Walking Lunge exercise demonstration
Bodyweight Walking Lunge

3x8 reps

rest: 60s audio icon
add button
Bodyweight Calf Raise exercise demonstration
Bodyweight Calf Raise

3x8 reps

rest: 60s audio icon
add button
Dumbbell Plie Squat exercise demonstration
Dumbbell Plie Squat

3x8 reps

rest: 60s audio icon
add button

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