Welcome! Thank you for checking out this great resource and collection of exercises for your gym workouts. I'm excited to share with you the information I have researched.
In this level, I will introduce you to a 5-day split. This includes:
For these workouts, I want you to go to your local gym to get the full benefits of the exercises. The gym will also have the necessary equipment to progress your workouts.
| Upper Body | Lower Body |
|---|---|
| Pull Up | Deadlift |
| Arnold Press | Squat |
| DB Incline Press | Leg Press |
| DB Upright Row | Hip Thrust |
| MA Chest Flies | Lunges |
| Chest Press | Side Steps |
| MA Overhead Press | Bulgarian Squat |
| Bicep Curls | Calf Raises |
| Tricep Pushdown | Hamstring Curls |
DB = dumbbell
MA = machine
| Push | Pull | Legs |
|---|---|---|
| Push Up | Pull Up | Deadlift |
| Incline DB Press | Chin Ups | Romanian Deadlift |
| DB Chest Flies | Lat Pulldown | Squat |
| Tricep Dips | DB Bent Over Row | Leg Press |
| Tricep Pushdown | Pullovers | Lunges |
| MA Overhead Press | DB Curls | Goblet Squat |
| DB Shoulder Press | Hammer Curls | Calf Raises |
| Side Lateral | DB Shrugs | Leg Extensions |
| Tricep Extensions | DB Rows | Leg Curls |
Note: Table starts with compound exercises at the top then transitions to isolation exercises as you read down the table.
The 5-day split is a well-rounded schedule that will help build muscle and increase strength in target muscle groups of your body.
Five days of exercise means two full days of rest. Use the rest days to recover your body and prepare it for the next workout. You can choose whichever days you want to work out. I recommend coupling upper and lower body on back-to-back days and then grouping push, pull, and legs on consecutive days. The rest days can be back-to-back, or you can separate them in between the 2 different groups I just mentioned. Feel free to do whatever works for you.
A sample schedule is provided for you below.
| Day 1 | Day 2 | Day 3 |
|---|---|---|
| Pull up | Deadlift | Push up |
| Arnold press | Squat | Incline DB press |
| DB incline press | Leg press | DB chest flies |
| Bicep curl | Calf raises | Side lateral |
| Tricep pushdown | Hamstring curls | Tricep extensions |
| Day 4 | Day 5 |
|---|---|
| Pull up | Romanian Deadlift |
| Chin ups | Lunges |
| Lat pulldown | Goblet squat |
| DB shrugs | Leg extensions |
| DB rows | Leg curls |
This is a simple and standard workout of 3 sets of 12 reps for each exercise. Rep is short for repition, and it represents the number of times you complete an exercise. The number of reps you aim to complete at once is called a set.
A range of 6 to 15 reps will increase hypertrophy. One to five reps will increase strength, and more than 15 reps will increase endurance. Rest times will vary as well. For hypertrophy, anywhere from 30 seconds to 2 minutes is sufficient. For strength, 3-5 minutes is a good amount of time to recover. For endurance, 20-90 seconds will help you push your limits.
In your first few workouts, you will be experimenting with the amount of weight you want to lift. Start small and add increments of about 2.5-5 pounds over the course of several weeks to progress your lifts. It's better to start with lighter weight and perform more reps than start with heavier weight and perform fewer reps.
