Workout Routine

Free

5 Day Beginner Split + Abs

by nbhughes27

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

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Chest

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

5×5+

Incline Dumbbell Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Incline Dumbbell Press

3×10

Machine Chest Fly

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

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Machine Chest Fly

3×10

Chest Dip

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

Chest Dip

3×12

EZ Bar Skull Crushers

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

EZ Bar Skull Crushers

3×10

Cable Tricep Kickback

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Cable Tricep Kickback

3×10

Back

deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

deadlift

2×5+

bent over row

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

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bent over row

5×5

lat pulldown

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

Overload: After 1 successful session, Training Max will be suggested to increase by 3 lbs.

lat pulldown

3×10

seated cable row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

seated cable row

3×10

EZ Preacher Curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

EZ Preacher Curl

3×10

Cable Rope Hammer Curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Cable Rope Hammer Curl

3×10+

Legs

squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

5×5

leg press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

leg press

3×10

hip thrust

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

hip thrust

3×15

leg extension

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

leg extension

3×10

calf raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

calf raise

3×15

Shoulders

seated overhead press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

seated overhead press

5×5

Seated Arnold's

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Seated Arnold's

3×10

lateral raise

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

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

lateral raise

3×15

Rope Shoulder Upright Rows

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Rope Shoulder Upright Rows

3×10

wrist curl

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

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

wrist curl

3×15

Cardio/Abs

Treadmill Run

Set
Time
Rest time
1
20 sec
100 sec

Treadmill Run

1×20 s

Medicine Ball Sit Up

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

Medicine Ball Sit Up

3×20

Leg raises

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

Leg raises

3×12

mountain climbers

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

mountain climbers

3×25

plank

Set
Time
Rest time
1
90 sec
90 sec

plank

1×90 s

side plank

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

side plank

2×30 s

Stationary Bike

Set
Time
Rest time
1
20 sec
90 sec

Stationary Bike

1×20 s