Workout Routine

Balanced Strength: A Joint-Friendly 5-Day Plan

by Trail93

This 5-day workout plan focuses on targeting specific muscle groups each day with joint-friendly, controlled movements. The routine includes upper body push, lower body, upper body pull, and full-body exercises, with an emphasis on strength, stability, and core activation. Rest days are built in to allow recovery and prevent overuse.

Workouts

Monday: Upper Body Push (Chest, Shoulders, Triceps)

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.72 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Chest Press

3 sets

Machine Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Machine Chest Fly

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lateral raise

3 sets

Cable Rope Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Cable Rope Tricep Push Down

3 sets

plank

Set
Time
Rest time
1
20 sec
20 sec
2
20 sec
20 sec
3
20 sec
20 sec

plank

3 sets

Tuesday: Lower Body (Quads, Hamstrings, Glutes)

Leg Press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
60 sec
2
75% 1RM
10
60 sec
3
75% 1RM
10 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Leg Press

3 sets

Seated Leg Curl Machine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Seated Leg Curl Machine

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
65% 1RM
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hip thrust

3 sets

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
60 sec
2
65% 1RM
10
60 sec
3
65% 1RM
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Adductor Machine

3 sets

Stair Climber

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Stair Climber

1 sets

Thursday: Upper Body Pull (Back, Biceps, Rear Delts)

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10 +
amrap
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

3 sets

seated cable row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated cable row

3 sets

Reverse Fly

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Reverse Fly

3 sets

curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12 +
amrap
30 sec

hammer curl

3 sets

bird dog crunches

Set
Reps
Rest time
1
12
30 sec
2
12
30 sec
3
12
30 sec

bird dog crunches

3 sets

Friday: Lower Body (Glutes, Hamstrings, Core)

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

romanian deadlift

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

goblet squat

3 sets

cable kickback

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

cable kickback

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

3 sets

Side-Lying Clamshells

Set
Intensity
Weight
Reps
Rest time
1
12
20 sec
2
12
20 sec
3
12
20 sec

Side-Lying Clamshells

3 sets

plank

Set
Time
Rest time
1
20 sec
20 sec
2
20 sec
20 sec
3
20 sec
20 sec

plank

3 sets

Weekend: Full Body + Core Activation

Dumbell Squat to Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Dumbell Squat to Press

3 sets

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

reverse lunge

3 sets

dumbbell deadlifts

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

dumbbell deadlifts

3 sets

Chest Press Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Chest Press Machine

3 sets

renegade row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

renegade row

3 sets

Russian Twists

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

Russian Twists

3 sets

bird dog crunches

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

bird dog crunches

3 sets

plank

Set
Time
Rest time
1
20 sec
45 sec
2
20 sec
45 sec
3
20 sec
45 sec

plank

3 sets