5 Day Weight Training Plan

Welcome to Your 5-Day Jump-Start Program

Ready to build strength, confidence, and fitness—without spending hours in the gym or wondering what to do next? This beginner-friendly 5-day split is designed for busy newcomers who want clear guidance and full-body results. Each session:

Lasts about 45 minutes—perfect for lunch breaks or after-work sweat sessions.

Uses simple dumbbell, cable, or machine moves—no advanced barbell skills required.

Targets every major muscle group twice per week for balanced development and faster learning.

Stays at RPE 6-7 (≈ 3–4 reps in the tank) so you master technique, avoid burnout, and still make steady gains.

Follow the plan as written, log your sets and reps, and add a little weight or an extra rep whenever those final reps start to feel “too comfortable.” Pair the workouts with consistent sleep, smart nutrition, and the warm-ups, cool-downs, and recovery tips inside, and you’ll lay a rock-solid foundation for whatever fitness goal comes next.

Strap in, press “Download” and let’s build the strongest version of you—one focused, efficient workout at a time!