Here’s a 5-day workout routine designed to help you build muscle and shed fat this summer. It includes three strength training days and two cardio days, with a focus on compound movements, progressive overload, and fat-burning finishers.
If you need to miss a day, skip the cardio days as the strength workouts are the most import. They also include 15 minutes of strength-cardio at the end.
Make sure to check with your physician prior to starting this routine. Substitute Exercises as necessary based on equipment available.
Day 1: Strength Training (Upper Body Push & Pull)
Warm-Up (5-10 minutes): Dynamic stretches, light cardio, or mobility work.
Workout:
- Bench Press (Barbell or Dumbbell) – 4 sets of 8-10 reps
- Pull-Ups or Pull-downs (Assisted if needed) – 4 sets of 8-10 reps
- Incline Dumbbell Press – 3 sets of 10-12 reps
- Barbell or Dumbbell Rows – 3 sets of 8-10 reps
- Overhead Dumbbell Shoulder Press – 3 sets of 10-12 reps
- Face Pulls (Cable or Bands) – 3 sets of 12-15 reps
Finisher (15 minutes):
- Walking Lunges - Rest as often as needed.
Day 2: Cardio (High-Intensity Interval Training - HIIT)
Warm-Up (5-10 minutes): Light jogging or dynamic stretches.
Workout:
-
Sprint Intervals:
- 30 seconds sprint at max effort
- 90 seconds walk or slow jog
- Repeat for 8-10 rounds
-
Core Circuit (Optional):
- Plank (1 minute)
- Russian Twists (20 reps)
- Bicycle Crunches (20 reps)
- Repeat for 2-3 rounds
Cool Down (5-10 minutes): Stretching and deep breathing.
Day 3: Strength Training (Lower Body Focus)
Warm-Up (5-10 minutes): Dynamic stretches, bodyweight squats, or light cardio.
Workout:
- Barbell Back Squats – 4 sets of 8-10 reps
- Romanian Deadlifts (Barbell or Dumbbell) – 4 sets of 8-10 reps
- Walking Lunges (Weighted or Bodyweight) – 3 sets of 12 reps per leg
- Leg Press – 3 sets of 10-12 reps
- Calf Raises – 3 sets of 15-20 reps
Finisher (15 minutes):
- Bodyweight Squats – Perform as many as possible with good form. Rest as often as needed.
Day 4: Cardio (Steady-State or Active Recovery)
Option 1: Steady-State Cardio
- 30-45 minutes of moderate-intensity cardio (e.g., jogging, cycling, swimming, or rowing).
Option 2: Active Recovery
- 20-30 minutes of light activity (e.g., brisk walking, yoga, or stretching).
Day 5: Strength Training (Full Body)
Warm-Up (5-10 minutes): Dynamic stretches or light cardio.
Workout:
- Deadlifts – 4 sets of 6-8 reps
- Overhead Press (Barbell or Dumbbell) – 4 sets of 8-10 reps
- Pull-Ups or Lat Pulldowns – 3 sets of 8-10 reps
- Dumbbell Bench Press – 3 sets of 10-12 reps
- Barbell or Dumbbell Lunges – 3 sets of 12 reps per leg
Finisher (15 minutes):
- Sled Pushes – Perform intervals of 20-30 yards with rest in between. If you do not have a sled, then substitute squats or walking lunges.
Additional Notes:
- Progressive Overload: Gradually increase weights or reps each week to ensure muscle growth.
- Rest Days: Take at least 1-2 rest days per week for recovery.
- Nutrition: Pair this routine with a high-protein diet and a caloric deficit (for fat loss) or surplus (for muscle gain).
- Hydration & Sleep: Stay hydrated and aim for 7-9 hours of quality sleep each night.
