A training routine is an important part of getting active. It should include cardio exercise, strength training, core exercises and balance and flexibility exercises.
This beginner-friendly program includes a five-day exercise schedule that works all major muscle groups. The aerobic workouts are at a moderate pace, while the weight training sessions involve eight sets of each muscle group per week, with a focus on increasing muscle size (hypertrophy).
Day 1
The first week of the routine utilizes a full-body training split, in which you train all major muscle groups over three days. You train all “pushing” bodyparts (chest, shoulders, triceps) together on Monday; you hit the “pulling” muscles (back and biceps) on Wednesday; and you finish with leg exercises and abs on Friday.
In this beginner-friendly training model, you perform one exercise per bodypart for a few sets. Keeping the volume low helps newbies avoid injury while still ensuring good results.
For this training level, you can also use a six-day workout split and add supplemental training sessions for extra strength or hypertrophy work. The key is to intelligently pair muscle groups, so you don’t train a group while it’s already exhausted from the previous session.
Day 3
This full body workout incorporates all the important tenets of muscle building. It gets progressively challenging such that you have to increase your effort over time, it hits the major muscle groups multiple times per week and it varies the target muscle group. It also gives the smaller muscle groups a bit of rest between exercises so that they can replenish and grow. This is a great choice for beginners to early intermediate lifters.
5/3/1 is built around cycles and you should aim to break multiple “rep personal records” during each cycle. If you stall out on any of the core lifts, reset your training weight and start over.
Day 5
This week, you’ll be upping the ante and adding new workouts to your routine. You’ll also be hitting the gym for a new cardio workout that involves interval training using any activity of your choice.
This 5 day split is a popular option for bodybuilders as it allows you to maximize the work done on one muscle group each session while still allowing the rest of the body to recover before reloading that same muscle group again. It is also very similar to both an upper/lower and a PPL split as you are guaranteed to hit each major muscle group twice per week. A big benefit of this workout split is pairing synergist muscle groups together such as chest, shoulders and triceps on press day, back and biceps on pull day or legs on leg day.Träningsrutin
