Beginner 5-Day Workout Plan

Goal: Build strength, endurance, and confidence in the gym while maintaining proper form and avoiding injury.Equipment Needed: Body-weight, dumbbells, resistance bands, and basic gym machines.

Day	Workout Focus	Exercises (Reps & Sets)	Notes
Monday	Full-Body Strength	- Squats (3x10) - Dumbbell Press (3x10) - Lat Pulldown (3x10) - Dumbbell Rows (3x10) - Plank (3x30 sec)	Focus on proper form, use light weights to start
Tuesday	Cardio & Core	- 20-30 min brisk walk/jog - Bicycle Crunches (3x15) - Russian Twists (3x15) - Leg Raises (3x12) - Jump Rope (3x1 min)	Keep intensity moderate; listen to your body
Wednesday	Lower Body & Glutes	- Bodyweight Squats (3x12) - Deadlifts (3x10) - Leg Press (3x10) - Calf Raises (3x12) - Glute Bridges (3x15)	Engage core, maintain good posture
Thursday	Upper Body & Arms	- Shoulder Press (3x10) - Bicep Curls (3x12) - Triceps Dips (3x12) - Bent-over Rows (3x10) - Push-ups (3x10)	Use manageable weights and focus on slow, controlled movements
Friday	Active Recovery & Mobility	- Light yoga/stretching (20 min) - Foam Rolling - Light Walk (20 min)	Keep movements gentle and focus on flexibility

Additional Tips:

✅ Warm-up (5-10 min) before every session with dynamic stretches and light cardio.

✅ Cool down (5 min) after workouts with static stretching.

✅ Listen to your body – modify or take rest days if needed.

✅ Stay consistent – progress comes with time!