This is a 5 day Lower, Push, Pull, Lower, Upper split for beginners.
Day 1 – Lower
Exercise
Sets x Reps
Notes
Hip Abduction
2×20
Does not have to be heavy weight. We do this to teach our body how to properly engage our glutes.
Squats
3×5
Big emphasis on form. Don’t compromise form to go heavier. We only do 5 reps per set, so aim to perfect each rep. As the weeks go by, you can add some weight to lift heavier.
Dumbbell Romanian Deadlift
3×12
Focus on pushing your hips back, and drive from the glutes to come back up. You don’t need to go super low (just below the knee is fine).
Dumbbell Step-Ups
3×8
Squeeze the glute at the top (the side that is doing the work).
Standing Calf Raise
3×12
Control the movement (don’t use momentum). Big stretch at the bottom.
Captain’s Chair Leg Raise
3×10
Don’t use momentum. Slowly lower the legs on the way down.
Crunches
3×15
Don’t use your arms to raise your head (I prefer to float my hands beside my head). Focus on squeezing the abs.
Total Sets: 20
Day 2 – Push
Exercise
Sets x Reps
Notes
Face Pull
3×20
Don’t go heavy. We do these to warm up the shoulders.
Dumbbell Bench Press
3×8
Remember to retract the scapula and have a solid base. Control the weight on the way down.
Machine Shoulder Press
3×12
Bring the weight down until your arms are just below parallel to the ground.
Cable Fly
3×12
Squeeze the pecs together. Control the weight on the negative.
Dumbbell Lateral Raise
3×12
Stick to lighter weights. Arms slightly bent. Control the movement. Try not to shrug your shoulders (your traps will want to take over).
Straight-bar Tricep Pushdown
3×12
Keep your elbows static beside your body (don’t let it move). Squeeze your triceps at the bottom.
Standing Oblique Crunches
2×15
Doesn’t have to be big movements. Big squeeze at the top.
Plank
2×1:00
Don’t let your hips dip. If you can’t plank for 1 minute, do as much as you can.
Total Sets: 22
Day 3 – Pull
Exercise
Sets x Reps
Notes
Lat Pulldown
3×10
Pull with the pinkies. Drive your elbows back and down.
Single Arm Dumbbell Row
3×12
Pull from a solid stance. Once you understand the basic form, you can go pretty heavy on these. A little bit of momentum to pull up is fine.
Wide Grip Cable Seated Row
3×10
Upper body should be straight and static – don’t swing with the movement. Focus on squeezing the back.
Cable Reverse Fly
3×15
Super light weight. Focus on squeezing the rear delts (back of the shoulders).
Dumbbell Curl
3×12
Keep the elbows static beside the body. Squeeze the biceps at the top. Don’t use momentum.
Hammer Curl
3×8
Keep the elbows static beside the body. Squeeze the biceps at the top. Don’t use momentum.
Total Sets: 18
Day 4 – Lower
Exercise
Sets x Reps
Notes
Deadlift
3×5
Hinge back and drive up with the glutes. You should not feel too much on your lower back. We only do 5 reps so aim to make each of them perfect.
Goblet Squat
3×10
Try to touch elbows to knees.
Leg Press
3×12
Keep the lower back on the pad (don’t round it).
Lying Leg Curl
3×10
Squeeze the hamstrings to do the work.
Hip Abduction
3×15
Push out with the glutes.
Seated Calf Raise
3×10
Don’t use momentum. Pause at the bottom before exploding up.
Captain’s Chair Leg Raise
3×10
Don’t use momentum. Slowly lower the legs on the way down.
Crunches
3×15
Don’t use your arms to raise your head (I prefer to float my hands beside my head). Focus on squeezing the abs.
Total Sets: 24
Day 5 – Upper
Exercise
Sets x Reps
Notes
Face Pull
3×20
Don’t go heavy. We do these to warm up the shoulders.
Overhead Press
3×5
Tighten your core. Don’t let your back bend.
Isolateral Neutral Grip Pulldown
3×12
Pull the elbows down.
Incline Dumbbell Press
3×12
Remember to retract the scapula and have a solid base. Control the weight on the way down.
Cable Seated Row
3×12
Upper body should be straight and static – don’t swing with the movement. Focus on squeezing the back.
Dumbbell Skull Crusher
3×12
Don’t let the elbows flare out. Squeeze the triceps at the top of the movement.
EZ Bar Curl
3×10
Keep the elbows static beside the body. Squeeze the biceps at the top. Don’t use momentum.
Standing Oblique Crunches
2×15
Doesn’t have to be big movements. Big squeeze at the top.
Plank
2×1:00
Don’t let your hips dip. If you can’t plank for 1 minute, do as much as you can.
