Low Impact H.I.R.T 5 Day Total Body
Bulking
Intermediate
Machine strength
Plan Details
The Low Impact H.I.R.T 5 Day Total Body routine by bigmig is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Designed to be low impact for arthritic joints with focus on 30 mins strength/ Hypertrophy , 30 mins of stretching 5 days a week. (each excersice can be replicated with resistance bands). To increase intensity increase time under tension or increase resistance and reduce number of reps. to decrease intensity, increase rest time or lessen the weight. To reduce recovery time consider utilizing the daily yoga routine as a warm up/ cool down as consistancy is key with this 5 day split. This plan prioritizes compound movements to maximize gains and minimize time investment per movement. Pro tip: focus on mind muscle connection and acheiving near failure with good form rather than heavy resistance. Nutrition: dependent upon your goals calculate your resting metabolic rate to recognize your calorie goal. If you are looking for gains there is a calorie deficit. Proper sleep and water consumption are also a must.
Routine detail
Day 1
Chest & Shoulders/ Back
Est. 27 min
14 exercises
Squat + Press (Bands)
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Band Bench Press
2 Sets x 10 Reps
Cable Pull Through
2 Sets x 10 Reps
Cable External Rotation
2 Sets x 10 Reps
Band Lateral Raise
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
High to Low unilateral Crossover
2 Sets x 8 Reps
Rear Delt Band pull
2 Sets x 10 Reps
Low to High unilateral crossover
2 Sets x 8 Reps
Kneeling Lat Pulldown
2 Sets x 10 Reps
V-Up
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
Day 1
Daily Yoga
Est. 17 min
20 exercises
Arm Circles
1 Set x 3 Reps
Shoulder Circles
1 Set x 3 Reps
Tricep Side Stretch
1 Set x 3 Reps
Shoulder Rotation
1 Set x 3 Reps
Wrist Circles
1 Set x 3 Reps
Lateral Stretch
1 Set x 8 Reps
Warrior Pose
1 Set x 8 Reps
Downward Facing Dog
1 Set x 8 Reps
Cat Stretch
1 Set x 8 Reps
Kneeling Forearm Stretch
1 Set
Threading the needle
2 Sets
Superman
1 Set
90/90 Hamstring Stretch
1 Set x 3 Reps
Knee Circles
1 Set x 3 Reps
Ankle Circles
1 Set x 3 Reps
Pelvic Tilt to Glute Bridge
1 Set x 8 Reps
Figure 4 Stretch
2 Sets
90/ 90 Shin Box
2 Sets
Kneeling Hip Flexor
1 Set x 8 Reps
Bodyweight Squat
1 Set x 3 Reps
Day 2
Legs/Back
Est. 28 min
14 exercises
Bodyweight Step-Up
2 Sets x 10 Reps
Band Squat
2 Sets x 10 Reps
Cable Deadlift
2 Sets x 10 Reps
Bodyweight Lunge
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Kneeling Lat Pulldown
2 Sets x 10 Reps
Cable Pull Through
2 Sets x 10 Reps
Glute Kickback
2 Sets x 10 Reps
Cable Hip Abduction
2 Sets x 10 Reps
Hip Abduction (Banded)
2 Sets x 10 Reps
Band Calf Raise
2 Sets x 10 Reps
Cable One-Arm Bicep Curl
2 Sets x 10 Reps
Cable Reverse Crunch
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
Day 3
Chest & Shoulders/ Back
Est. 28 min
14 exercises
Squat + Press (Bands)
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Band Bench Press
2 Sets x 10 Reps
Cable Pull Through
2 Sets x 10 Reps
Cable External Rotation
2 Sets x 10 Reps
Band Lateral Raise
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
V-Up
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
High to Low unilateral Crossover
2 Sets x 8 Reps
Low to High unilateral crossover
2 Sets x 8 Reps
Rear Delt Band pull
2 Sets x 10 Reps
Day 4
Legs/Back
Est. 28 min
14 exercises
Bodyweight Step-Up
2 Sets x 10 Reps
Band Squat
2 Sets x 10 Reps
Cable Deadlift
2 Sets x 10 Reps
Bodyweight Lunge
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Kneeling Lat Pulldown
2 Sets x 10 Reps
Cable Pull Through
2 Sets x 10 Reps
Glute Kickback
2 Sets x 10 Reps
Hip Abduction (Banded)
2 Sets x 10 Reps
Cable Hip Abduction
2 Sets x 10 Reps
Band Calf Raise
2 Sets x 10 Reps
Cable One-Arm Bicep Curl
2 Sets x 10 Reps
Cable Reverse Crunch
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
Day 5
Chest & Shoulders/ Back
Est. 29 min
14 exercises
Squat + Press (Bands)
2 Sets x 10 Reps
Machine Inverted Row
2 Sets x 10 Reps
Band Bench Press
2 Sets x 10 Reps
Cable Pull Through
2 Sets x 10 Reps
Cable External Rotation
2 Sets x 10 Reps
Band Lateral Raise
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
High to Low unilateral Crossover
2 Sets x 8 Reps
Rear Delt Band pull
2 Sets x 10 Reps
Low to High unilateral crossover
2 Sets x 8 Reps
Kneeling Lat Pulldown
2 Sets x 10 Reps
Air Bike
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
