Welcome to our 5 day workout routine for weight loss and muscle gain for beginners If you re new to working out it can be overwhelming to know where to start This workout routine is designed to help you lose weight and build muscle in just five days We ll cover everything you need to know including how to do each exercise tips for staying motivated and more Let s get started .
Welcome to our 5 day workout routine for weight loss and muscle gain for beginners. If you're new to working out, it can be overwhelming to know where to start. This workout routine is designed to help you lose weight and build muscle in just five days. We'll cover everything you need to know, including how to do each exercise, tips for staying motivated, and more. Let's get started!
Table of Contents
Day 1: Upper Body
On day one, we'll focus on your upper body. This includes your chest, back, shoulders, and arms. Here's the workout:
- Bench press (3 sets of 10 reps)
- Lat pulldown (3 sets of 10 reps)
- Shoulder press (3 sets of 10 reps)
- Bicep curls (3 sets of 10 reps)
- Tricep extensions (3 sets of 10 reps)
Make sure to warm up before starting your workout. You can do this by doing some light cardio or stretching. You should also cool down and stretch after your workout to prevent injury.
Tips for Day 1
Here are some tips to help you get the most out of day one:
- Start with a weight that feels comfortable and gradually increase as you get stronger.
- Focus on proper form to prevent injury.
- Rest for 30-60 seconds between sets.
- Listen to your body and take breaks as needed.
Day 2: Lower Body
On day two, we'll focus on your lower body. This includes your legs, glutes, and abs. Here's the workout:
- Squats (3 sets of 10 reps)
- Deadlifts (3 sets of 10 reps)
- Leg press (3 sets of 10 reps)
- Lunges (3 sets of 10 reps)
- Plank (3 sets of 30 seconds)
As with day one, make sure to warm up and cool down before and after your workout.
Tips for Day 2
Here are some tips to help you get the most out of day two:
- Start with a weight that feels comfortable and gradually increase as you get stronger.
- Focus on proper form to prevent injury.
- Rest for 30-60 seconds between sets.
- Listen to your body and take breaks as needed.
Day 3: Cardio
On day three, we'll do some cardio to get your heart rate up and burn some calories. Here are some options:
- 30 minutes on the treadmill
- 30 minutes on the elliptical
- 30 minutes on the stationary bike
- 30 minutes of jumping jacks, mountain climbers, or other high-intensity exercises
Make sure to warm up before starting your cardio and cool down afterwards. You should also stretch to prevent injury.
Tips for Day 3
Here are some tips to help you get the most out of day three:
- Choose an activity that you enjoy so you're more likely to stick with it.
- Start with a lower intensity and gradually increase as you get stronger.
- Stay hydrated throughout your workout.
Day 4: Full Body
On day four, we'll do a full body workout to target all of your muscle groups. Here's the workout:
- Burpees (3 sets of 10 reps)
- Push ups (3 sets of 10 reps)
- Squats (3 sets of 10 reps)
- Lunges (3 sets of 10 reps)
- Plank (3 sets of 30 seconds)
As always, warm up and cool down before and after your workout.
Tips for Day 4
Here are some tips to help you get the most out of day four:
- Start with a lower intensity and gradually increase as you get stronger.
- Focus on proper form to prevent injury.
- Rest for 30-60 seconds between sets.
Day 5: Rest
On day five, take a rest day to give your body time to recover. This is just as important as working out, as it allows your muscles to repair and grow stronger.
Tips for Day 5
Here are some tips to help you make the most of your rest day:
- Stretch to help prevent injury and improve flexibility.
- Stay active by going for a walk or doing some light yoga.
- Eat a healthy, balanced diet to fuel your body.
FAQ
How many calories will I burn doing this workout?
The number of calories you burn depends on a variety of factors, including your weight, age, and gender. On average, you can expect to burn between 300-500 calories per workout.
How long will it take to see results?
It's important to remember that everyone's body is different, so results will vary. However, if you stick to this workout routine and eat a healthy diet, you can expect to start seeing results within a few weeks.
Can I do this workout at home?
Yes! Many of these exercises can be done at home with minimal equipment. You can use dumbbells or resistance bands to add weight to your workouts.
Pros and Cons
Pros
- Targets all major muscle groups
- Can be done at home or at the gym
- Helps with weight loss and muscle gain
Cons
- May be difficult for beginners
- Requires consistency and dedication
- May need to invest in some equipment
Overall, this 5 day workout routine for weight loss and muscle gain for beginners is a great way to get started on your fitness journey. Remember to listen to your body, start with a weight that feels comfortable, and stay consistent. Good luck!
