The Ultimate 5-Day Workout Plan for Strength, Cardio, and Health

Are you ready to take your fitness to the next level? Whether you're just starting out or an experienced gym-goer, this 5-day workout plan will help you build strength, improve endurance, and stay consistent. Designed for both men and women, this plan combines weight training and cardiovascular workouts to maximize results in just 45 minutes to an hour per session.

Workout Plan (5 Days a Week)

Day 1: Upper Body - Push (Chest, Shoulders, Triceps)

Warm-Up (5-10 mins): Light cardio (treadmill walk or cycling)

Workout:

• Bench Press or Dumbbell Chest Press – 4 sets of 8-12 reps

• Overhead Shoulder Press (Dumbbell or Barbell) – 3 sets of 8-12 reps

• Dumbbell Lateral Raises – 3 sets of 12-15 reps

• Tricep Dips (or Tricep Pushdowns) – 3 sets of 10-12 reps

• Push-Ups – 3 sets of 12-20 reps

Cardio (10-15 mins): HIIT cycling or treadmill sprints (30 sec sprint / 30 sec walk)

Cool-Down: Stretching (5 mins)

Day 2: Lower Body (Legs and Glutes)

Warm-Up (5-10 mins): Light cardio (e.g., treadmill walk or rowing machine)

Workout:

• Squats (Barbell or Bodyweight) – 4 sets of 8-12 reps

• Deadlifts (Conventional or Romanian) – 3 sets of 6-8 reps

• Leg Press – 3 sets of 10-12 reps

• Lunges (Walking or Stationary) – 3 sets of 12-15 reps per leg

• Glute Bridges or Hip Thrusts – 3 sets of 12 reps

Cardio (10-15 mins): Steady-state bike or light jogging

Cool-Down: Stretching (5 mins)

Day 3: Cardio and Core Focus

Warm-Up (5 mins): Light cardio

Workout:

• Plank (Hold for 30-60 seconds) – 3 sets

• Russian Twists – 3 sets of 20 reps (each side)

• Leg Raises – 3 sets of 15 reps

• Bicycle Crunches – 3 sets of 20 reps

• Mountain Climbers – 3 sets of 30 seconds

Cardio (20-30 mins): Moderate intensity cardio (jogging, swimming, or cycling)

Cool-Down: Stretching (5 mins)

Day 4: Upper Body - Pull (Back, Biceps, Rear Delts)

Warm-Up (5-10 mins): Light cardio

Workout:

• Pull-Ups (Assisted if needed) – 4 sets of 6-10 reps

• Bent-Over Rows (Barbell or Dumbbell) – 4 sets of 8-12 reps

• Lat Pulldowns – 3 sets of 10-12 reps

• Barbell or Dumbbell Bicep Curls – 3 sets of 10-12 reps

• Face Pulls – 3 sets of 12-15 reps

Cardio (10-15 mins): HIIT rowing or treadmill sprints (30 sec sprint / 30 sec walk)

Cool-Down: Stretching (5 mins)

Day 5: Full Body Strength + Cardio

Warm-Up (5-10 mins): Light cardio

Workout:

• Deadlifts – 3 sets of 5-8 reps

• Push-Ups or Chest Press – 3 sets of 10-12 reps

• Squats – 3 sets of 8-12 reps

• Kettlebell Swings – 3 sets of 15-20 reps

• Burpees or Jumping Jacks – 3 sets of 15 reps

Cardio (10-15 mins): HIIT cycling, treadmill, or stair climber

Cool-Down: Stretching (5 mins)

Healthy Eating & Protein Consumption

To complement your workouts, proper nutrition is essential. Here’s how to balance your macronutrients and micronutrients:

Macronutrients:

• Protein: Aim for 0.8 to 1.2 grams per pound of body weight daily.

  • Sources: Chicken, turkey, lean beef, fish (salmon, tuna), eggs, tofu, Greek yogurt, and protein powders.

• Carbohydrates: Choose complex carbs like brown rice, quinoa, sweet potatoes, oats, and whole grains.

• Fats: Healthy fats support hormone balance and joint health.

  • Sources: Avocados, olive oil, nuts, seeds, and fatty fish.

Micronutrients:

• Prioritize dark leafy greens (for vitamins A, C, K), citrus fruits (for vitamin C), and calcium-rich foods (dairy or fortified alternatives).

• Consider a multivitamin and omega-3 supplements if needed.

Sample Meal Plan for Whole Protein Consumption:

1. Breakfast: Scrambled eggs with spinach and avocado on whole-grain toast

2. Lunch: Grilled chicken salad with quinoa and olive oil dressing

3. Snack: Greek yogurt with berries and chia seeds

4. Dinner: Salmon with sweet potato and steamed broccoli

5. Post-Workout: Protein shake with whey or plant-based protein, almond milk, and a banana

This plan is designed to help you stay on track with your fitness journey, no matter your experience level. Stick to it consistently, fuel your body with the right nutrients, and watch your strength and endurance improve. Ready to get started? Let’s go!