Mashood's Beginner 5 Day Split

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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

This routine is the right way to work out for beginners. Master these simple fundamentals, and there won't be much left to learn about fitness.

These sets should be hard for you. If you can complete all 3 sets of 10, that means you should increase the weight slightly until you are unable to complete every rep. If you can do both 45 second planks, turn them into 1-minute planks. The beauty of this workout is that you can keep doing it forever, and you'll just keep getting stronger and stronger. If you can nail this routine for 4 weeks straight, you've established a fitness skill-set that you can use to reach any fitness goal you desire.

Day 5
Day 2
Day 1
Day 4
Day 3

CHEST DAY 11 exercises, 1 hr 3 mins

Barbell Bench Press	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Machine Fly	3x8 reps	rest: 60s
Push-Up	1x50 reps	rest: 30s
Plank	1x8 reps	rest: 0s
Leg Raise	1x15 reps	rest: 0s
Air Bike	1x21 reps	rest: 0s
Plank	1x8 reps	rest: 0s
Leg Raise	1x15 reps	rest: 0s
Air Bike	1x21 reps	rest: 0s
Treadmill Running	0x0 reps	rest: 25s

BACK DAY 11 exercises, 1 hr 4 mins

Cable Seated Row	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Leverage Machine Iso Row	3x10 reps	rest: 30s
	2x50 reps	rest: 30s
Plank	1x8 reps	rest: 0s
Leg Raise	1x15 reps	rest: 0s
Air Bike	1x21 reps	rest: 0s
Plank	1x8 reps	rest: 0s
Leg Raise	1x15 reps	rest: 0s
Air Bike	1x21 reps	rest: 0s
Treadmill Running	0x0 reps	rest: 25s

SHOULDER DAY 11 exercises, 1 hr 3 mins

Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	1x50 reps	rest: 30s
Plank	1x8 reps	rest: 0s
Leg Raise	1x15 reps	rest: 0s
Air Bike	1x21 reps	rest: 0s
Plank	1x8 reps	rest: 0s
Leg Raise	1x15 reps	rest: 0s
Air Bike	1x21 reps	rest: 0s
Treadmill Running	0x0 reps	rest: 25s

LEG DAY 11 exercises, 1 hr 0 min

Machine Leg Press	3x10 reps	rest: 30s
Machine Leg Curl (Prone)	3x10 reps	rest: 30s
Machine Leg Extension	3x10 reps	rest: 30s
Jump Squat	1x50 reps	rest: 30s
Plank	1x8 reps	rest: 0s
Leg Raise	1x15 reps	rest: 0s
Air Bike	1x21 reps	rest: 0s
Plank	1x8 reps	rest: 0s
Leg Raise	1x15 reps	rest: 0s
Air Bike	1x21 reps	rest: 0s
Treadmill Running	0x0 reps	rest: 25s

ARMS DAY 13 exercises, 1 hr 13 mins

Dumbbell Alternating Bicep Curl	3x10 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 30s
Cable Rope Hammer Curl	3x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Barbell Preacher Curl	3x10 reps	rest: 30s
Dumbbell Bent-Over Tricep Extension	3x10 reps	rest: 30s
Plank	1x8 reps	rest: 0s
Leg Raise	1x15 reps	rest: 0s
Air Bike	1x21 reps	rest: 0s
Plank	1x8 reps	rest: 0s
Leg Raise	1x15 reps	rest: 0s
Air Bike	1x21 reps	rest: 0s
Treadmill Running	0x0 reps	rest: 25s