Free personalized workout plan
|Intermediate (2-3 years)|
|47 minutes/day | 5 days/week | 4 weeks|
|Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Increase Stamina, Men's Increase Stamina, Women's Tone Body, Men's Tone Body|
|Bench, Bodyweight, Box|
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.
|1. Bodyweight Squat|
|2. Bodyweight Reverse Lunge||3||10||120s|
w/ shoulder taps
|1. Split Squat|
|2. Standing Calf Raises||3||10||120s|
|3. Pike Push Up on Floor||3||6||120s|
|4. Lying Knee Raise (on floor)||3||10||120s|
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