30 Mins
Time to Complete
Beginner
Difficulty Level
5
Sessions Per Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 1
Exercise
Sets
Reps
Rest Time
Hack Squat
3 Sets
12 Reps, Heavy
90 Seconds Between Sets
Dumbbell Step Up
3 Sets
10 Reps each side
90 Seconds Between Sets
Cable 45 Degree Kickback
3 Sets
3-12 Reps each leg
90 Seconds Between Sets
Machine Seated Leg Extension
3 Sets
12-15 Reps
90 Seconds Between Sets
Angled Machine Leg Press
3 Sets
1 x 8-10 1 x 10-15 1 x 15+
90 Seconds Between Sets
Machine Seated Hip Adduction
3 Sets
12-15 Reps
90 Seconds Between Sets
Stairmaster
1 set x 15 min, Level 10 continuous
90 Seconds Between Sets
Day 2
Exercise
Sets
Reps
Rest Time
Chest Supported T Bar Row
3 Sets
90 Seconds Between Sets
Machine Seated Chest Fly
3 Sets
90 Seconds Between Sets
Seated Cable Row
3 Sets
12 Reps
90 Seconds Between Sets
Cable Bicep Curl
3 Sets
12 Reps
90 Seconds Between Sets
Cable Straight Bar Tricep Pushdown
3 Sets
12 Reps
90 Seconds Between Sets
GHD Sit-Up
3 Sets
90 Seconds Between Sets
Core Exercise: Plank
3 Sets
90 Seconds Between Sets
Stairmaster
1 set x 10 min
90 Seconds Between Sets
Day 3
Exercise
Sets
Reps
Rest Time
Barbell Back Squat
3 Sets
10 Reps heavy
90 Seconds Between Sets
Barbell RDL- Romanian Deadlift
3 Sets
10 Reps heavy
90 Seconds Between Sets
Cable 45 Degree Kickback
3 Sets
12 each leg, no break in between
90 Seconds Between Sets
Machine Lying Leg Curl
3 Sets
12-15 Reps
90 Seconds Between Sets
Isometric Calf Raises
3 Sets
15 Reps
90 Seconds Between Sets
GHD Sit-Up
3 Sets
10 Reps
90 Seconds Between Sets
Stairmaster
1 set x 10 min
90 Seconds Between Sets
Day 4
Exercise
Sets
Reps
Rest Time
Walking
1 set x 30 min, Incline 14, level 5 continuous 30 min
90 Seconds Between Sets
Day 5
Exercise
Sets
Reps
Rest Time
Barbell Hip Thrust
3 Sets
heavy, squeeze glutes at the top
90 Seconds Between Sets
Hack Squat
3 Sets
10 Reps heavy
90 Seconds Between Sets
Barbell RDL
3 Sets
3x10 Reps
90 Seconds Between Sets
Dumbbell Bicep Curl
3 Sets
12 Reps
90 Seconds Between Sets
Dumbbell Seated Overhead Tricep Extension
3 Sets
12 Reps
90 Seconds Between Sets
Full Sit Up
3 Sets
3x failure
90 Seconds Between Sets
Core Exercise: Plank
1 Set
1x failure
90 Seconds Between Sets
Stairmaster
1 Set
20 min, Level 10 20 min continuous
90 Seconds Between Sets