Workout Routine

5 Day Beginner Split + Abs

by nbhughes27

Split designed to hit each muscle group once a week and a bonus day for abs and cardio

Workouts

Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
90% TM
5
90 sec
4
75% TM
5
90 sec
5
75% TM
5 +
amrap
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

bench press

5 sets

Incline Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
90 sec
2
65% TM
10
90 sec
3
65% TM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.36 kg.

Incline Dumbbell Press

3 sets

Machine Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Machine Chest Fly

3 sets

Chest Dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Chest Dip

3 sets

EZ Bar Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

EZ Bar Skull Crushers

3 sets

Cable Tricep Kickback

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

Cable Tricep Kickback

3 sets

Back

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
75% TM
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

deadlift

2 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
90 sec
2
75% TM
5
90 sec
3
90% TM
5
90 sec
4
75% TM
5
90 sec
5
75% TM
5
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bent over row

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
90 sec
2
65% TM
10
90 sec
3
65% TM
10
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1.36 kg.

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

seated cable row

3 sets

EZ Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
100 sec
2
75% TM
10
100 sec
3
75% TM
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

EZ Preacher Curl

3 sets

Cable Rope Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10 +
amrap
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

Cable Rope Hammer Curl

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
90% TM
5
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

squat

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

leg press

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
90 sec
2
65% TM
15
90 sec
3
65% TM
15
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

hip thrust

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

leg extension

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
90 sec
2
65% TM
15
90 sec
3
65% TM
15
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

calf raise

3 sets

Shoulders

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
100 sec
2
75% TM
5
100 sec
3
90% TM
5
100 sec
4
75% TM
5
100 sec
5
75% TM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

seated overhead press

5 sets

Seated Arnold's

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

Seated Arnold's

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
90 sec
2
65% TM
15
90 sec
3
65% TM
15
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.45 kg.

lateral raise

3 sets

Rope Shoulder Upright Rows

Set
Intensity
Weight
Reps
Rest time
1
75% TM
10
90 sec
2
75% TM
10
90 sec
3
75% TM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.91 kg.

Rope Shoulder Upright Rows

3 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
90 sec
2
65% TM
15
90 sec
3
65% TM
15
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.45 kg.

wrist curl

3 sets

Cardio/Abs

Treadmill Run

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Treadmill Run

1 sets

Medicine Ball Sit Up

Set
Intensity
Weight
Reps
Rest time
1
20
90 sec
2
20
90 sec
3
20
90 sec

Medicine Ball Sit Up

3 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Leg raises

3 sets

mountain climbers

Set
Reps
Rest time
1
25
90 sec
2
25
90 sec
3
25
90 sec

mountain climbers

3 sets

plank

Set
Time
Rest time
1
90 sec
90 sec

plank

1 sets

side plank

Set
Time
Rest time
1
30 sec
90 sec
2
30 sec
90 sec

side plank

2 sets

Stationary Bike

Set
Intensity
Weight
Reps
Rest time
1
90 sec

Stationary Bike

1 sets