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5-Day Home Workout Plan

By Christopher Stone

Experience
Intermediate (2-3 years)
Time
47 minutes/day | 5 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Bench, Bodyweight, Box
Statistics
Average Cardio Intensity
30%
Average Exertion
40%
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 same workout, the workouts are split - there are 3 strength workouts and 2 cardio workouts to complete each week. Although the structure is different, the way in which progressive overload is applied is the same. For the first three weeks, the number of reps and time are incrementally increased. In week four, rather than continuing to add reps, an additional set is added in order to increase training volume.

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Strength

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1. Bodyweight Squat
3 sets, 6 reps, (rest 120s)
eccentric
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Bodyweight Reverse Lunge demonstrationPlay Bodyweight Reverse Lunge demonstration
2. Bodyweight Reverse Lunge
3 sets, 10 reps, (rest 120s)
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Push-up demonstrationPlay Push-up demonstration
3. Push-up
3 sets, 6 reps, (rest 120s)
power
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Plank demonstrationPlay Plank demonstration
4. Plank
3 sets, 10 reps, (rest 120s)
w/ shoulder taps
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Cardio

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Stepup demonstrationPlay Stepup demonstration
1. Stepup
4 sets, 30s, (rest 30s)
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Heel Flicks demonstrationPlay Heel Flicks demonstration
2. Heel Flicks
4 sets, 30 reps, (rest 30s)
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Flutter Kicks demonstrationPlay Flutter Kicks demonstration
3. Flutter Kicks
4 sets, 30s, (rest 30s)
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Strength

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Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
1. Butt Lift (Bridge)
3 sets, 6 reps, (rest 120s)
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Curtsy Lunge▶
2. Curtsy Lunge
3 sets, 10 reps, (rest 120s)
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Bench Dip demonstrationPlay Bench Dip demonstration
3. Bench Dip
3 sets, 6 reps, (rest 120s)
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Crunches▶
4. Crunches
3 sets, 10 reps, (rest 120s)
feet elevated
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Cardio

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Side Shuffle demonstrationPlay Side Shuffle demonstration
1. Side Shuffle
4 sets, 30s, (rest 60s)
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High Knee Run demonstrationPlay High Knee Run demonstration
2. High Knee Run
4 sets, 30s, (rest 60s)
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Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3. Bicycle Crunch
4 sets, 30s, (rest 60s)
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Strength

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Split Squat demonstrationPlay Split Squat demonstration
1. Split Squat
3 sets, 6 reps, (rest 120s)
Eccentric
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Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
2. Standing Calf Raises
3 sets, 10 reps, (rest 120s)
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Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
3. Pike Push Up on Floor
3 sets, 6 reps, (rest 120s)
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Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
4. Lying Knee Raise (on floor)
3 sets, 10 reps, (rest 120s)
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Date Created: 3/28/2020, UTC


Last Updated: 6/3/2021, UTC

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