Workout programs

5 Day Workout Plan: Beginner, General Fitness

A 5-day program for beginners, aimed at general fitness.

• 5 days a week
• Hybrid
• Full gym
• Works at Planet Fitness
• about 40–45 min
• Moderate cardio

• You’ll need: squat rack, flat bench, dumbbells, treadmill
• Cardio: 15 minutes, 5 days a week. Warm-ups not counted.
• TRY Fitness is not affiliated with Planet Fitness.

Each week

Upper Body A

• Dumbbell Floor Press — 3 × 8–12
• One Arm Dumbbell Row — 3 × 8–12
• Pushups — 3 × 8–12
• Overhead Dumbbell Extension — 3 × 10–15
• Dead Bugs — 3 × 10–15
• Treadmill Walk — 15 min

Lower Body A

• Goblet Squat — 3 × 8–12
• Dumbbell RDL — 3 × 8–12
• Glute Bridge — 3 × 10–15
• Standing Calf Raise (Bodyweight) — 3 × 12–15
• Plank — 3 × 1 min
• Treadmill Walk — 15 min

Upper Body B

• Standing Dumbbell Press — 3 × 8–12
• Chin Up — 3 × 8–10
• Dumbbell Lateral Raise — 3 × 10–15
• Hammer Curl — 3 × 10–12
• Overhead Dumbbell Extension — 3 × 10–15
• Bird Dog — 3 × 10–12
• Treadmill Walk — 15 min

Lower Body B

• Dumbbell Split Squat — 3 × 8–12
• Dumbbell Deadlift — 3 × 8–12
• Single-Leg Glute Bridge — 3 × 10–12
• Wall Sit — 3 × 1 min
• Russian Twist — 3 × 10–15
• Treadmill Walk — 15 min

Full Body

• Goblet Squat — 3 × 8–12
• Dumbbell Floor Press — 3 × 8–12
• One Arm Dumbbell Row — 3 × 8–12
• Dumbbell RDL — 3 × 8–12
• Crunch — 3 × 12–15
• Treadmill Walk — 15 min

Report card

• Weekly volume — worth a look. Glutes is likely past the point of diminishing returns.
• Movement patterns — on target. Every movement pattern this goal cares about is covered.
• Training frequency — worth a look. Shoulders and Biceps only get trained once a week.
• Rep ranges — on target. The intensity mix fits this goal.
• Structural balance — on target. Push:pull and quad:hinge ratios are balanced.
• Recovery spacing — on target. Hard sessions for each muscle are spaced at least a day apart.
• Session workload — on target. No session is overloaded — the weekly work is sensibly distributed.
• Rest & session time — not assessed. Estimated session times — rest periods aren't stated, so pacing wasn't judged.
• Conditioning — worth a look. Conditioning lands on the same day as heavy leg work (Lower Body A).
• Progression plan — not assessed. A written program doesn't show how loads should move week to week — progression gets assessed once the program is being tracked.

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