PERSONAL TRAINING PLAN
5 Day Split
Week One
Upper Body
Day of the Week Focus
Monday Chest, Shoulders, and Triceps
Tuesday Back, Biceps, and Core
Wednesday Legs
Thursday Chest, Shoulders, and Triceps
Friday Back, Biceps, and Core
Saturday Parkrun
Sunday Rest Day
5 Day Split
Week Two
Core and Cardio
Day of the Week Focus
Monday Chest, Shoulders, and Triceps
Tuesday Core and Cardio
Wednesday Back and Biceps
Thursday Legs
Friday Core and Cardio
Saturday Parkrun
Sunday Rest Day
5 Day Split
Complete 6 exercises during each session
Isolated Muscle Groups
Day of the Week Focus
Monday Chest Tuesday Back
Wednesday Biceps and Triceps
Thursday Legs
Friday Shoulders
Saturday Parkrun
Sunday Rest Day
Warm-Up
Start each training session with a 5-10 minutes warm-up
Exercise
Treadmill
Rower
Stairmaster
Compound Exercises
Exercise
Bench Press
Progress Tracker
Complete one compound exercise after your warm-up
Deadlift
Squat
Pull Up
Focus on the muscle groups you are training that day
Shoulder Press
Chest Exercise Progress Tracker
Dumbbell Incline Chest
Press
Dumbbell Incline Chest
Fly
Dumbbell Close Grip
Chest Press
Dumbbell Pullover
Dumbbell Cross Body
Chest Raise
Cable Chest Fly
Select 3-4 exercises
Complete 3-4 sets on each
Complete 6-12 reps on each
Shoulders Exercise
Dumbbell Arnold Press
Progress Tracker
Select 3-4 exercises
Dumbbell Shoulder
Press
Dumbbell Upright Row
Complete 3-4 sets on each
Dumbbell Lateral Raise
Dumbbell Front Raise
Complete 6-12 reps on each
Behind the Neck Barbell
Press
Triceps Exercise
Cable Overhead
Triceps Extension
Progress Tracker
Cable Pull Down
Cable Single Arm Pull
Down
Cable Triceps Push
Down
Dumbbell Triceps
Kickback
EZ Bar Skull Crusher
Select 3-4 exercises
Complete 3-4 sets on each
Complete 6-12 reps on each
Back Exercise
Cable Straight Arm Pull
Down
Progress Tracker
Select 3-4 exercises
Cable Seated Row
Cable Face Pull
Complete 3-4 sets on each
Lateral Pull Down
Dumbbell Single Arm
Row
Complete 6-12 reps on each
Dumbbell Bent Over
Reverse Fly
Biceps Exercise
21s – EZ Bar
Progress Tracker
Select 3-4 exercises
Dumbbell Hammer Curl
Dumbbell Bicep Curl with Twist
Complete 3-4 sets on each
Dumbbell Cross Body
Curl
Dumbbell Incline Curl
Complete 6-12 reps on each
Chin Up
Core Exercise
Kettlebell Russian Twist
Progress Tracker
Select 3-4 exercises
Bicycle Crunch
Lying Leg Raise
Complete 3-4 sets on each
Hanging Knee Raise
Cable Kneeling Crunch
Complete 6-12 reps on each
Cable Standing
Oblique Twist
Legs
Exercise
Leg Press
Progress Tracker
Select 3-4 exercises
Cable Glute Kickback
Cable Hip Abduction
Complete 3-4 sets on each
Bulgarian Split Squat
Dumbbell Goblet
Squats
Complete 6-12 reps on each
Barbell Squats
Cardio
Exercise
Skipping
40 second exercise
Burpee with Tuck Jump
20 second rest
Ski Ergometer
Assault Bike
Complete 5 sets on each
