5-Day Home Strength Program

DOWNLOADS/VIEWS: 34/9597

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

What you can expect in this 5-day home strength training program is an efficient, full body, routine. You will only need minimal exercise equipment to get the job done.

If you have a pair of dumbbells and some exercise tubing, then you can do this program at home, the gym or while traveling.

The goal is to develop your overall fitness level. With that said, you will perform many supersets in each of the five workouts. You will cycle through alternating days where you target the upper and then lower body.

The majority of your sets are repetition-based, a few however, are interval sets (for time).

*Note: for the internal & external rotation exercises - use an exercise band or tubing if you don't have access to a cable system.

Day 1: Upper Body (34:00 = length of workout)

Day 2: Lower Body (26:00)

Day 3: Upper Body (34:00)

Day 4: Lower Body (36:00)

Day 5: Upper Body (41:00)

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Coach

Day 1
Day 2
Day 3
Day 4
Day 5

Workout 1: Upper Body 9 exercises, 4 mins

Dumbbell One-Arm Row	4x8,10,12,15 reps	rest: 0s
Push-Up	4x8,10,12,15 reps	rest: 0s
Cable Internal Rotation	4x12,12,15,15 reps	rest: 0s
Dumbbell Alternating Bicep Curl	4x6,8,10,12 reps	rest: 0s
Cable External Rotation	3x12,12,15,15 reps	rest: 0s
Dumbbell Bicep Curl	4x6,8,10,12 reps	rest: 0s
Dumbbell One-Arm Shoulder Press	4x8 reps	rest: 0s
Forearm Plank with Hip Abduction	4x8 reps • 30s	rest: 0s
Air Bike	1x15 reps	rest: 10s

Workout 2: Lower Body 6 exercises, 18 mins

Jump Rope	3x0 reps • 120s	rest: 60s
Bird Dog	1x0 reps • 30s	rest: 10s
Bodyweight Squat	3x8 reps	rest: 30s
Single-Leg Squat	3x8 reps	rest: 60s
Side Bridge	3x8 reps • 30s	rest: 10s
Extended Arm Child Pose	1x0 reps • 60s	rest: 0s

Workout 3: Upper Body 9 exercises, 4 mins

Dumbbell One-Arm Row	4x8,10,12,15 reps	rest: 0s
Push-Up	4x8,10,12,15 reps	rest: 0s
Cable Internal Rotation	4x12,12,15,15 reps	rest: 0s
Dumbbell Alternating Bicep Curl	4x6,8,10,12 reps	rest: 0s
Cable External Rotation	3x12,12,15,15 reps	rest: 0s
Dumbbell Bicep Curl	4x6,8,10,12 reps	rest: 0s
Dumbbell One-Arm Shoulder Press	4x8 reps	rest: 0s
Forearm Plank with Hip Abduction	4x0 reps • 30s	rest: 0s
Air Bike	1x20 reps	rest: 10s

Workout 4: Lower Body 7 exercises, 27 mins

Stationary Bike	3x0 reps • 300s	rest: 1s
Prisoner Squat	1x0 reps • 30s	rest: 0s
Bird Dog	1x0 reps • 30s	rest: 0s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Bodyweight Rear Lunge	3x6 reps	rest: 60s
Reverse Hyper (Flat Bench)	3x6 reps	rest: 60s
Extended Arm Child Pose	1x0 reps • 75s	rest: 0s

Workout 5: Upper Body 9 exercises, 8 mins

Dumbbell One-Arm Row	4x8,10,12,15 reps	rest: 0s
Bench Push-Up	4x6,6,8,8 reps	rest: 60s
Cable Internal Rotation	4x12 reps	rest: 0s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 0s
Cable External Rotation	3x12 reps	rest: 0s
Dumbbell Bicep Curl	4x10 reps	rest: 0s
Dumbbell One-Arm Shoulder Press	4x8 reps	rest: 0s
Forearm Plank with Hip Abduction	4x0 reps • 30s	rest: 0s
Air Bike	1x15 reps	rest: 10s