Getting back into shape
General
Beginner
Body
Plan Details
The Getting back into shape routine by voidkun is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Who is this program for? This program focuses on doing cardio in each workout while maintaining strength with compound exercises. We're not going to pretend that this program is magic, you're still going to have to watch your diet for the most effective way to reach your goals! 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!
Routine detail
Mon
Chest & Triceps
Est. 86 min
11 exercises
Warmup
1 Set
Rowing
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Cool Down
1 Set
Tue
Cardio & Leg
Est. 99 min
8 exercises
Warmup
1 Set
Rowing
1 Set
Treadmill Running
1 Set
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Bridge
4 Sets
Cool Down
1 Set
Thu
Abs
Est. 108 min
15 exercises
Warmup
1 Set
Rowing
1 Set
Stability Ball Crunch
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Hundreds
4 Sets x 10 Reps
Flutter Kick
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Prisoner Squat
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Side Bridge
4 Sets
Plank
4 Sets
Cool Down
1 Set
Fri
Back & Biceps
Est. 95 min
12 exercises
Warmup
1 Set
Rowing
1 Set
Pull-Up
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Plank
4 Sets
Cool Down
1 Set
Any
Cycle
Est. 45 min
3 exercises
Warmup
1 Set
Road Cycling
1 Set
Cool Down
1 Set
