Free 5-Day Workout Schedule Template
5-DAY WORKOUT SCHEDULE
Prepared By: [Your Name]
This 5-day workout plan is designed to help you build strength, improve endurance, and enhance overall fitness. Each day targets specific muscle groups with a mix of cardio and strength training. Adjust the intensity based on your fitness level.
|
Day |
Focus |
Key Exercises |
|---|---|---|
|
Day 1 |
Upper Body Strength |
Push-ups, Dumbbell Bench Press, Bent-over Rows, Bicep Curls |
|
Day 2 |
Lower Body Strength |
Squats, Lunges, Deadlifts, Leg Press, Calf Raises |
|
Day 3 |
Cardio & Core |
Jumping Jacks, Plank, Mountain Climbers, Russian Twists, Bicycle Crunches |
|
Day 4 |
Full Body Workout |
Burpees, Deadlifts, Push-ups, Squats, Pull-ups |
|
Day 5 |
Active Recovery |
Yoga, Pilates, Foam Rolling, Stretching |
Tips: Warm-up with light cardio; cool down by stretching post-workout; stay hydrated with water before, during, and after exercise; and rest one day weekly for recovery. This balanced routine targets all major muscle groups. Adjust weights and intensity as you progress.
