New plan
General
Beginner
None
Plan Details
The New plan routine by leahthetourist is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full body beginner 4x weeks
Routine detail
Mon
Mega leg
Est. 0 min
25 exercises
Wall Calf Stretch
2 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Single-Leg Calf Raise
4 Sets x 10 Reps
Kneeling Back Stretch
1 Set x 10 Reps
90/90 Hamstring Stretch
2 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
2 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Hip Stretch
2 Sets x 10 Reps
Cable Hip Abduction
4 Sets x 10 Reps
Glute Stretch
2 Sets x 10 Reps
Cable Leg Kickback
2 Sets x 10 Reps
Flutter Kick
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Lateral Lunge
4 Sets x 10 Reps
Lateral Stretch
2 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Side Plank
2 Sets x 10 Reps
Sphinx
1 Set x 10 Reps
Stability Ball Neck Flexion
4 Sets
Wed
Rest day
Est. 0 min
0 exercises
This day is empty
Thu
Quick lower body
Est. 0 min
8 exercises
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Lateral Lunge
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Side Plank
4 Sets x 10 Reps
Scissor Kick
4 Sets x 10 Reps
World's Greatest Stretch
2 Sets x 10 Reps
Fri
Quick Upper
Est. 0 min
10 exercises
Reverse Crunch
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Posterior Capsule Stretch
2 Sets
Sphinx
1 Set x 10 Reps
Tue
Mega upper body
Est. 0 min
24 exercises
Stability Ball Neck Flexion
4 Sets
Shoulder Stretch
2 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Upper Back Stretch
2 Sets x 10 Reps
Low Back Chair Stretch
2 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Sphinx
1 Set x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Bicep Stretch
1 Set x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Tricep Stretch
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Chest and Shoulder Stretch
2 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
