5-Day Home Workout Plan

Google Sheet Workout Export

By Christopher Stone

Experience Beginner (1-2 years)
Time 37 minutes/day | 5 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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30%

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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Description

Week 1 Overview



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Bodyweight Squat

See Exercise Notes

3 sets6 reps120s
2.Bodyweight Reverse Lunge
3 sets10 reps120s
3.Push-up

See Exercise Notes

3 sets6 reps120s
4.Plank

See Exercise Notes

3 sets10 reps120s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Stepup
4 sets30s30s
2.Heel Flicks
4 sets30 reps30s
3.Flutter Kicks (Reverse)
4 sets30s30s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Glute Bridge
3 sets6 reps120s
2.Curtsy Lunge
3 sets10 reps120s
3.Bench Dip
3 sets6 reps120s
4.Crunches

See Exercise Notes

3 sets10 reps120s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Side Shuffle
4 sets30s60s
2.High Knee Run
4 sets30s60s
3.Bicycle Crunch
4 sets30s60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Split Squat

See Exercise Notes

3 sets6 reps120s
2.Standing Calf Raises
3 sets10 reps120s
3.Pike Push Up on Floor
3 sets6 reps120s
4.Lying Knee Raise (on floor)
3 sets10 reps120s

Date Created: 3/28/2020, UTC


Last Updated: 6/3/2021, UTC





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