Amped Nutrition Strength & Training 5 Days a Week Workout Plan

5 Days a Week Workout Plan

July 14, 2023July 14, 2023 Amped_NutritionAmped_Nutrition 0 Comment 9:32 am

Day 1: Full-Body Strength Training

Warm-up: 5-10 minutes of dynamic stretching or light cardio (e.g., jogging, jumping jacks).

  1. Barbell Squats: 3 sets of 8-10 reps
  2. Dumbbell Bench Press: 3 sets of 8-10 reps
  3. Bent-Over Rows: 3 sets of 8-10 reps
  4. Dumbbell Shoulder Press: 3 sets of 8-10 reps
  5. Romanian Deadlifts: 3 sets of 8-10 reps
  6. Plank: Hold for 30-60 seconds
  7. Russian Twists: 3 sets of 12-15 reps

Day 2: Cardio and Core

Warm-up: 5-10 minutes of dynamic stretching or light cardio.

  1. High-Intensity Interval Training (HIIT): 20 minutes (alternating between 30 seconds of all-out effort and 30 seconds of rest) on a treadmill, bike, or elliptical machine.
  2. Mountain Climbers: 3 sets of 12-15 reps
  3. Bicycle Crunches: 3 sets of 12-15 reps
  4. Plank Jacks: 3 sets of 12-15 reps
  5. Russian Twists: 3 sets of 12-15 reps
  6. Leg Raises: 3 sets of 12-15 reps

Day 3: Upper Body Strength Training

Warm-up: 5-10 minutes of dynamic stretching or light cardio.

  1. Barbell Bench Press: 3 sets of 8-10 reps
  2. Pull-ups or Lat Pulldowns: 3 sets of 8-10 reps
  3. Dumbbell Shoulder Press: 3 sets of 8-10 reps
  4. Barbell Bicep Curls: 3 sets of 8-10 reps
  5. Tricep Dips or Skull Crushers: 3 sets of 8-10 reps
  6. Push-ups: 3 sets of 12-15 reps
  7. Plank: Hold for 30-60 seconds

Day 4: Lower Body and Core

Warm-up: 5-10 minutes of dynamic stretching or light cardio.

  1. Barbell Deadlifts: 3 sets of 8-10 reps
  2. Walking Lunges: 3 sets of 12-15 reps (each leg)
  3. Bulgarian Split Squats: 3 sets of 8-10 reps (each leg)
  4. Glute Bridges: 3 sets of 12-15 reps
  5. Standing Calf Raises: 3 sets of 12-15 reps
  6. Russian Twists: 3 sets of 12-15 reps
  7. Plank: Hold for 30-60 seconds

Day 5: Functional Training and Cardio

Warm-up: 5-10 minutes of dynamic stretching or light cardio.

  1. Medicine Ball Slams: 3 sets of 12-15 reps
  2. Kettlebell Swings: 3 sets of 12-15 reps
  3. Battle Rope Waves: 3 sets of 30 seconds
  4. Box Jumps: 3 sets of 8-10 reps
  5. Jumping Lunges: 3 sets of 12-15 reps (each leg)
  6. HIIT Cardio of your choice: 20 minutes (alternating between 30 seconds of all-out effort and 30 seconds of rest)

Remember to cool down after each workout with some light stretching and stay properly hydrated throughout your training sessions. It’s essential to listen to your body and adjust the weights and repetitions based on your fitness level. If you’re new to exercise, consider working with a qualified fitness professional to ensure proper form and technique.

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