5-Day Home Workout Plan

By Christopher Stone

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

47 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Increase Stamina (Female | Male)

Tone Body (Female | Male)

Description

The 5-Day plan differs greatly from the 2, 3, and 4 day plans. Firstly, the 5-day plan last for four weeks in total rather than six. Instead of incorporating strength and cardio work together in the s

Source

myworkouts

Equipment

Bench, Bodyweight, Box

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

47 minutes

Genders

Female, Male

Days per week

5 days

Goals

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Increase Stamina (Female | Male)

Tone Body (Female | Male)

Description

Equipment

Bench, Bodyweight, Box

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Strength

Day 2: Cardio

Day 3: Strength

Day 4: Cardio

Day 5: Strength

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat Prisoner Squat by David Kimmerle	3 sets	6 reps	120s	eccentric
2. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	3 sets	10 reps	120s
3. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	6 reps	120s	power
4. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	10 reps	120s	w/ shoulder taps

Cardio

Scroll to top

Exercise	Sets	Reps	Rest
1. Stepup HƯỚNG DẪN TẬP BOX STEP - UP BEAT - NAM by Up Beat	4 sets	30s	30s
2. Heel Flicks ▶	4 sets	30 reps	30s
3. Flutter Kicks ▶	4 sets	30s	30s

Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	3 sets	6 reps	120s
2. Curtsy Lunge ▶	3 sets	10 reps	120s
3. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	3 sets	6 reps	120s
4. Crunches ▶	3 sets	10 reps	120s	feet elevated

Cardio

Scroll to top

Exercise	Sets	Reps	Rest
1. Side Shuffle Side Shuffle by Hybrid Fitness	4 sets	30s	60s
2. High Knee Run ▶	4 sets	30s	60s
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	30s	60s

Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Split Squat How to PROPERLY Bulgarian Split Squat To Grow Your Quads by Colossus Fitness	3 sets	6 reps	120s	Eccentric
2. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	3 sets	10 reps	120s
3. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	3 sets	6 reps	120s
4. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	10 reps	120s

Week 2

Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat Prisoner Squat by David Kimmerle	3 sets	8 reps	120s	eccentric
2. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	3 sets	12 reps	120s
3. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	8 reps	120s	power
4. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	12 reps	120s	w/ shoulder taps

Cardio

Scroll to top

Exercise	Sets	Reps	Rest
1. Stepup HƯỚNG DẪN TẬP BOX STEP - UP BEAT - NAM by Up Beat	4 sets	45s	30s
2. Heel Flicks ▶	4 sets	45 reps	30s
3. Flutter Kicks ▶	4 sets	45s	30s

Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	3 sets	8 reps	120s
2. Curtsy Lunge ▶	3 sets	12 reps	120s
3. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	3 sets	8 reps	120s
4. Crunches ▶	3 sets	12 reps	120s	feet elevated

Cardio

Scroll to top

Exercise	Sets	Reps	Rest
1. Side Shuffle Side Shuffle by Hybrid Fitness	4 sets	45s	60s
2. High Knee Run ▶	4 sets	45s	60s
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	45s	60s

Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Split Squat How to PROPERLY Bulgarian Split Squat To Grow Your Quads by Colossus Fitness	3 sets	8 reps	120s	Eccentric
2. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	3 sets	12 reps	120s
3. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	3 sets	8 reps	120s
4. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	12 reps	120s

Week 3

Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat Prisoner Squat by David Kimmerle	3 sets	10 reps	120s	eccentric
2. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	3 sets	14 reps	120s
3. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	10 reps	120s	power
4. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	14 reps	120s	w/ shoulder taps

Cardio

Scroll to top

Exercise	Sets	Reps	Rest
1. Stepup HƯỚNG DẪN TẬP BOX STEP - UP BEAT - NAM by Up Beat	4 sets	60s	30s
2. Heel Flicks ▶	4 sets	60 reps	30s
3. Flutter Kicks ▶	4 sets	60s	30s

Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	3 sets	10 reps	120s
2. Curtsy Lunge ▶	3 sets	14 reps	120s
3. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	3 sets	10 reps	120s
4. Crunches ▶	3 sets	14 reps	120s	feet elevated

Cardio

Scroll to top

Exercise	Sets	Reps	Rest
1. Side Shuffle Side Shuffle by Hybrid Fitness	4 sets	60s	60s
2. High Knee Run ▶	4 sets	60s	60s
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	60s	60s

Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Split Squat How to PROPERLY Bulgarian Split Squat To Grow Your Quads by Colossus Fitness	3 sets	10 reps	120s	Eccentric
2. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	3 sets	14 reps	120s
3. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	3 sets	10 reps	120s
4. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	3 sets	14 reps	120s

Week 4

Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Bodyweight Squat Prisoner Squat by David Kimmerle	4 sets	10 reps	120s	eccentric
2. Bodyweight Reverse Lunge Bodyweight Reverse Lunge by Avid Fitness	4 sets	14 reps	120s
3. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	10 reps	120s	power
4. Plank The Core-Training Workout: Plank by ExperienceLifeMag	4 sets	14 reps	120s	w/ shoulder taps

Cardio

Scroll to top

Exercise	Sets	Reps	Rest
1. Stepup HƯỚNG DẪN TẬP BOX STEP - UP BEAT - NAM by Up Beat	5 sets	60s	30s
2. Heel Flicks ▶	5 sets	60 reps	30s
3. Flutter Kicks ▶	5 sets	60s	30s

Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Butt Lift (Bridge) Glute Bridge Exercise - The correct way of doing it by Back Intelligence	4 sets	10 reps	120s
2. Curtsy Lunge ▶	4 sets	14 reps	120s
3. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	10 reps	120s
4. Crunches ▶	4 sets	14 reps	120s	feet elevated

Cardio

Scroll to top

Exercise	Sets	Reps	Rest
1. Side Shuffle Side Shuffle by Hybrid Fitness	5 sets	60s	60s
2. High Knee Run ▶	5 sets	60s	60s
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	5 sets	60s	60s

Strength

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Split Squat How to PROPERLY Bulgarian Split Squat To Grow Your Quads by Colossus Fitness	4 sets	10 reps	120s	Eccentric
2. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	14 reps	120s
3. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	4 sets	10 reps	120s
4. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	4 sets	14 reps	120s

5-Day Home Workout Plan

Workout Overview

Week 1

Week 1

Strength

Cardio

Strength

Cardio

Strength

Week 2

Strength

Cardio

Strength

Cardio

Strength

Week 3

Strength

Cardio

Strength

Cardio

Strength

Week 4

Strength

Cardio

Strength

Cardio

Strength

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