Principles to Keep in Mind

1. Gradual Progression: Beginners should start with lighter weights and gradually increase the load as they get stronger.
2. Recovery Time: Allow for adequate recovery time between workouts (at least 48 hours for the same muscle group).
3. Exercise Selection: Choose exercises that work multiple muscle groups at once to optimize time and efficiency.
4. Volume and Intensity: Aim for 2-3 exercises per larger muscle group (chest, back, legs) and 1-2 exercises per smaller muscle group (biceps, triceps, shoulders).

Sample 5-Day Workout Split

Day 1: Chest and Triceps

• Barbell Bench Press (3 sets of 8-12 reps)
• Incline Dumbbell Press (3 sets of 10-15 reps)
• Triceps Pushdowns (3 sets of 12-15 reps)
• Triceps Dips (3 sets of 12-15 reps)

Day 2: Back and Biceps

• Pull-ups or Lat Pulldowns (3 sets of 8-12 reps)
• Barbell Rows (3 sets of 8-12 reps)
• Dumbbell Bicep Curls (3 sets of 10-12 reps)
• Hammer Curls (3 sets of 10-12 reps)

Day 3: Legs

• Squats (3 sets of 8-12 reps)
• Leg Press (3 sets of 10-12 reps)
• Lunges (3 sets of 10-12 reps per leg)
• Leg Extensions (3 sets of 12-15 reps)

Day 4: Shoulders and Abs

• Seated Dumbbell Shoulder Press (3 sets of 8-12 reps)
• Lateral Raises (3 sets of 10-12 reps)
• Reverse Fly (3 sets of 12-15 reps)
• Plank (3 sets, holding for 30-60 seconds)

Day 5: Chest and Triceps (repeat Day 1)

Additional Tips

1. Warm-up: Start with 5-10 minutes of light cardio and dynamic stretching before each workout.
2. Rest: Take 60-90 seconds of rest between sets, and 120-180 seconds between exercises.
3. Supplements: Consider adding intra-workout supplements like BCAAs and carbohydrates to help with energy and recovery.
4. Progressive Overload: Gradually increase the weight or reps as you get stronger to continue challenging your muscles.
5. Consistency: Stick to your workout schedule and adjust as needed to avoid plateaus and prevent overtraining.

Remember, consistency and patience are key for beginners. Start with lighter weights and gradually increase the load as you get stronger. With time and dedication, you’ll be able to progress to more advanced workouts and achieve your fitness goals. As always, if you experience pain or discomfort, or have concerns or questions see your physician. You should always consult your doctor before beginning any diet or workout program.

If you like our sample workouts, send me an email: Rose@ItsTimeHealthandWellness.com. We can help you get started in your own health and wellness journey. Feel free to visit our website and book your complimentary initial online consultation with ItsTimeHealthandWellness.com.

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