Based the split mentioned above create a 5 days workout routine
Sources:
Based on the insights from the , here's a suggested five-day workout routine that balances strength and endurance for optimal health and muscle gain:
Weekly Workout Plan
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Monday: Leg Resistance Training
- Focus on exercises such as squats, lunges, and deadlifts to build strength and muscle mass in the lower body.
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Tuesday: Endurance and Recovery
- Engage in long, moderate-intensity cardiovascular activities. Aim for a session like cycling or running at a sustainable pace for about 35 minutes.
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Wednesday: Upper Body Strength (Push Movements)
- Concentrate on exercises like bench presses, shoulder presses, and tricep extensions to work the pushing muscles of the upper body.
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Thursday: High-Intensity Interval Training (HIIT)
- Include sprints or other forms of HIIT to improve cardiovascular fitness and burn fat. Keep it short but intense, with bursts of maximum effort followed by rest.
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Friday: Upper Body Strength (Pull Movements)
- Focus on exercises such as pull-ups, rows, and bicep curls to engage the pulling muscles of the upper body.
Rest and Adjustments
- Saturday and Sunday: Rest or active recovery such as light walking, stretching, or yoga. This helps the body recover from the week's workouts and maintain overall health.
Key Insights
- Workout Duration: Aim to keep workouts under one hour to prevent excessive cortisol spikes, which can be detrimental to health and muscle recovery 1.
- Workout Split: Consider a push-pull-legs split or any variation that keeps you consistent and motivated. The split you choose should fit into your schedule and be enjoyable so that you maintain it over time 2.
- Flexibility: Incorporate flexibility in your workout days due to potential life demands, ensuring you hit each workout target throughout the week 3.
This routine, emphasizing both strength and cardiovascular health, is structured to maximize benefits across muscle building, endurance training, and overall well-being.
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