Workout Routine

Free

Balanced Strength: A Joint-Friendly 5-Day Plan

by Trail93

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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.

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

Workouts

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

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

bench press

3×10+

Chest Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

Chest Press

3×10

Machine Chest Fly

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

Machine Chest Fly

3×10+

lateral raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

lateral raise

3×12+

Cable Rope Tricep Push Down

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

Cable Rope Tricep Push Down

3×12

plank

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

plank

3×20 s

Tuesday: Lower Body (Quads, Hamstrings, Glutes)

Leg Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

Leg Press

3×10+

Seated Leg Curl Machine

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

Seated Leg Curl Machine

3×10+

hip thrust

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

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

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

hip thrust

3×12

Adductor Machine

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

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

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

Adductor Machine

3×10

Stair Climber

Set
Time
Rest time
1
600 sec
100 sec

Stair Climber

1×600 s

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 6 lbs.

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

lat pulldown

3×10+

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 6 lbs.

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

seated cable row

3×12

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 6 lbs.

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

Reverse Fly

3×12

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 5 lbs.

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

curl

3×12

hammer curl

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

hammer curl

3×12+

bird dog crunches

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

bird dog crunches

3×12

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 5 lbs.

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

romanian deadlift

3×10

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 4 lbs.

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

goblet squat

3×10

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 6 lbs.

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

cable kickback

3×12

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 6 lbs.

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

leg extension

3×10

Side-Lying Clamshells

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

Side-Lying Clamshells

3×12

plank

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

plank

3×20 s

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

3×10

reverse lunge

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

reverse lunge

3×10

dumbbell deadlifts

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

dumbbell deadlifts

3×12

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 6 lbs.

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

Chest Press Machine

3×10

renegade row

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

renegade row

3×10

Russian Twists

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

Russian Twists

3×10

bird dog crunches

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

bird dog crunches

3×10

plank

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

plank

3×20 s