5 Day Exercise Routine

5 Day Exercise Routine

5 Day Exercise Routine

The best exercise routine is one that makes you sweat, and this 5 day routine is sure to do just that!

Planning your exercise routine is a necessary step in reaching your fitness goals. A good plan will improve your motivation and increase the likelihood that you’ll follow through with your daily and weekly goals.

And writing things down is even better. Use an excel spreadsheet, grab a notebook, or invest in this handy Fitlosophy Fitbook to keep track of your exercise and workout routine. Reflecting on your progress may be just the mental boost you need to keep pushing through!

Before we get to the schedule, let’s look at the goals of this 5 day exercise routine.

5 Day Exercise Routine – Your Goals

This exercise routine is designed to improve your overall fitness. This means increasing lean muscle mass through weight training exercises, and burning tons of calories and fat through cardiovascular exercise. The best routine is one that combines a number of different approaches to fitness.

One thing that many people don’t realize is that improving your body’s fat-burning potential is most effectively done with weight training. Increasing lean muscle mass enhances your resting metabolic rate, which means you’ll burn more fat even when you’re sitting on the couch. So don’t avoid the weights!

Now for the routine…

5 Day Exercise Routine – Your Schedule

This 5 day schedule can start on any day of the week, but keep in mind that these workouts are designed to happen across 5 consecutive days, followed by 2 days of rest.

I also recommend starting each morning with a cup of Magic Matcha Green Tea. It will jumpstart your metabolism, give your energy a boost, and help you burn more fat during your workout!

For a more serious source of energy, consider trying Gaspari Nutrition SuperPump MAX! And make sure you stay hydrated throughout your workout.

Workout Day 1

  • 5-10 Minute Warm-Up on cardio equipment of choice
  • 10-15 Minutes of High-Intensity Cardio on equipment of choice
  • 30-40 Minutes of Weight Training
  • Muscle Focus for Weights: Middle/Upper Back, Biceps

Workout Day 2

  • 5-10 Minute Warm-Up on cardio equipment of choice
  • 15-20 Minutes of High-Intensity Cardio on equipment of choice
  • 20-30 Minutes of Weight Training
  • Muscle Focus for Weights: Abs, Obliques, Lower Back, Core

Workout Day 3

  • 5-10 Minute Warm-Up on cardio equipment of choice
  • 10-15 Minutes of High-Intensity Cardio on equipment of choice
  • 30-40 Minutes of Weight Training
  • Muscle Focus for Weights: Chest, Triceps

Workout Day 4

  • 5-10 Minute Warm-Up on cardio equipment of choice
  • 15-20 Minutes of High-Intensity Cardio on equipment of choice
  • 20-30 Minutes of Weight Training
  • Muscle Focus for Weights: Quads, Hamstrings, Calves, Hips

Workout Day 5

  • 5-10 Minute Warm-Up on cardio equipment of choice
  • 15-20 Minutes of High-Intensity Cardio on equipment of choice
  • 20-30 Minutes of Weight Training
  • Muscle Focus for Weights: Shoulders, Rotator Cuff

5 Day Exercise Routine – Your Recovery

Make sure you end each workout with 5-10 minutes of stretching and flexibility training. This is the most effective time to stretch, and you’ll improve your overall recovery and muscle gains.

To get the most out of this 5 day routine, I recommend a post-workout protein shake using Optimum 100% Natural Whey or Vega Sport Performance Protein. Protein is a key ingredient in any successful workout program!

Have any questions or feedback about this 5 Day Exercise Routine? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


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