Workout 5 day
Your 5-day workout plan, tailored to help you achieve your fitness goals.
About This Workout Plan
This lose weight workout spans over 6 weeks, with 5 workout days per week.
Guidelines
- Clone, change the weeks or delete the workout.
- Click on input rows to update your progress.
- Save changes to track your progress week by week.
- Day 1
- Day 2
- Day 3
- Day 4
- Day 5
Body Weight Ab Crunch
Dumbbell Ab Twist
Body Weight Plank
Cable Woodchop
Bicycle Crunch
Russian Twist
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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Barbell Deadlift
Dumbbell Goblet Squat
Machine Leg Press
Body Weight Bulgarian Split Squat
Dumbbell Walking Lunge
Machine Calf Raise
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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Weighted Chin Up
Cable Narrow Grip Lat Pull Down
Dumbbell Bent Over Row
Body Weight Inverted Row
Machine Iso Row
Cable Face Pull
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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Smith Machine Shoulder Press
Dumbbell Standing Shoulder Press
Dumbbell Lateral Raise
Barbell Push Press
Cable Front Raise
Body Weight Pike Push Up
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
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| 3 |
Barbell Flat Bench Press
Dumbbell Flat Bench Fly
Smith Machine Decline Bench Press
Machine Chest Press
Body Weight Push Up
Weighted Push Up
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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| 3 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Reps | Weight | Volume (1) | Reps | Weight | Volume (2) | Reps | Weight | Volume (3) | Reps | Weight | Volume (4) | Reps | Weight | Volume (5) | Reps | Weight | Volume (6) | |
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Aggregated Volume
Weekly Completion
Meals suggestion
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Oatmeal with Berries x 300gProteins 10 gFats 5gCarbs 40g
-
Greek Yogurt x 150gProteins 15 gFats 0gCarbs 10g
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Grilled Chicken Salad x 350gProteins 30 gFats 10gCarbs 15g
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Carrot Sticks with Hummus x 200gProteins 5 gFats 3gCarbs 15g
-
Baked Salmon with Asparagus x 300gProteins 35 gFats 20gCarbs 10g
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Smoothie with Spinach and Banana x 350gProteins 8 gFats 5gCarbs 35g
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Almonds x 30gProteins 6 gFats 14gCarbs 6g
-
Tuna Wrap x 250gProteins 25 gFats 10gCarbs 30g
-
Apple Slices x 150gProteins 0 gFats 0gCarbs 25g
-
Stir-fried Tofu with Vegetables x 300gProteins 20 gFats 8gCarbs 20g
-
Scrambled Eggs with Spinach x 200gProteins 20 gFats 15gCarbs 5g
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Cottage Cheese x 150gProteins 14 gFats 2gCarbs 5g
-
Quinoa Salad with Chickpeas x 350gProteins 12 gFats 8gCarbs 40g
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Celery with Peanut Butter x 100gProteins 6 gFats 8gCarbs 10g
-
Ground Turkey with Brown Rice x 400gProteins 30 gFats 10gCarbs 45g
-
Whole Grain Toast with Avocado x 150gProteins 7 gFats 15gCarbs 30g
-
Hard-boiled Eggs x 100gProteins 12 gFats 10gCarbs 1g
-
Lentil Soup x 400gProteins 18 gFats 5gCarbs 40g
-
Berries Mix x 150gProteins 1 gFats 0gCarbs 20g
-
Grilled Shrimp with Zucchini Noodles x 300gProteins 25 gFats 5gCarbs 10g
-
Chia Seed Pudding x 200gProteins 6 gFats 8gCarbs 15g
-
Rice Cakes with Almond Butter x 100gProteins 5 gFats 8gCarbs 20g
-
Vegetable Stir-fry with Tempeh x 350gProteins 20 gFats 10gCarbs 30g
-
Peach x 150gProteins 1 gFats 0gCarbs 15g
-
Chicken Breast with Sweet Potato x 400gProteins 35 gFats 5gCarbs 40g
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Protein Pancakes x 250gProteins 20 gFats 5gCarbs 30g
-
String Cheese x 50gProteins 7 gFats 6gCarbs 1g
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Chickpea Salad x 300gProteins 15 gFats 5gCarbs 40g
-
Mixed Nuts x 40gProteins 5 gFats 15gCarbs 5g
-
Roasted Veggies with Quinoa x 350gProteins 12 gFats 4gCarbs 40g
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Egg White Omelette x 200gProteins 20 gFats 2gCarbs 5g
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Protein Bar x 60gProteins 20 gFats 7gCarbs 25g
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Grilled Vegetable and Quinoa Bowl x 400gProteins 15 gFats 8gCarbs 45g
-
Orange x 130gProteins 1 gFats 0gCarbs 15g
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Baked Chicken Thighs with Broccoli x 350gProteins 30 gFats 15gCarbs 10g