5-day gym workout plan for general fitness
This is a full week for general fitness, written for someone with a full gym who can train 5 days. Every exercise links to a step-by-step guide. Rest days are Thursday, Sunday.
Do the sessions in order on the days shown. Warm up first, keep the main lifts heavier and the accessories controlled, and stop anything that feels sharp. This is week one of a four-week block: add a rep or a little weight each week where you can, and take the fourth week lighter.
The week
Monday — Full Body Strength A
| Warm-up Band Shoulder Warmup |
5 min |
| Main lift Barbell Back Squat |
3 × 8-12 |
| Main lift Machine Chest Press |
3 × 8-12 |
| Main lift Barbell Row |
3 × 10-12 |
| Accessory Calf Raise |
2 × 10-15 |
| Accessory Machine Lateral Raise |
2 × 12-15 |
| Conditioning Rowing Machine |
6 min |
| Cooldown Kettlebell Halo |
2 min |
| Cooldown Cat Cow |
2 min |
| Cooldown Downward Dog |
2 min |
This balances strength, movement, and recovery so the week improves without becoming overwhelming.
Tuesday — Cardio + Core
| Warm-up Cardio Ramp Warmup |
5 min |
| Conditioning Incline Treadmill Walk |
24 min |
| Cooldown Kettlebell Halo |
2 min |
| Cooldown Calf Stretch |
2 min |
| Cooldown Seated Straddle Stretch |
2 min |
This balances strength, movement, and recovery so the week improves without becoming overwhelming.
Wednesday — Full Body Strength B
| Warm-up Band Shoulder Warmup |
5 min |
| Main lift Barbell Romanian Deadlift |
3 × 8-12 |
| Accessory Barbell Overhead Press |
2 × 8-12 |
| Accessory Trap-Bar Shrug |
2 × 12-15 |
| Accessory Barbell Curl |
2 × 10-15 |
| Conditioning Rowing Machine |
6 min |
| Cooldown Kettlebell Halo |
2 min |
| Cooldown Cat Cow |
2 min |
| Cooldown Supine Spinal Twist |
2 min |
This balances strength, movement, and recovery so the week improves without becoming overwhelming.
Friday — Upper Volume
| Warm-up Band Shoulder Dislocate |
5 min |
| Main lift Machine Chest Press |
3 × 10-15 |
| Main lift Single-Arm Landmine Row |
3 × 10-15 |
| Accessory Lat Pulldown |
3 × 10-12 |
| Accessory Machine Shoulder Press |
2 × 10-15 |
| Accessory Trap-Bar Shrug |
2 × 12-20 |
| Accessory Cable Rear Delt Fly |
2 × 12-15 |
| Accessory Cable Face Pull |
2 × 12-15 |
| Cooldown Kettlebell Halo |
2 min |
| Cooldown Thoracic Rotation |
2 min |
| Cooldown Wrist Flexor Stretch |
2 min |
This balances strength, movement, and recovery so the week improves without becoming overwhelming.
Saturday — Lower Volume
| Warm-up Banded Monster Walk |
5 min |
| Main lift Dumbbell Reverse Lunge |
3 × 8-12 each side |
| Main lift Barbell Hip Thrust |
3 × 10-12 |
| Accessory Smith Machine Squat |
2 × 10-15 |
| Accessory Machine Hamstring Curl |
2 × 10-15 |
| Accessory Seated Calf Raise |
2 × 12-20 |
| Accessory Machine Leg Extension |
2 × 12-15 |
| Cooldown Kettlebell Halo |
2 min |
| Cooldown Sphinx Hold |
2 min |
| Cooldown Supine Spinal Twist |
2 min |
This balances strength, movement, and recovery so the week improves without becoming overwhelming.
Why it is built this way
- full body is what suits 5 days for general fitness: each muscle gets trained more than once a week without any day running long.
- Main lifts come first, while you are fresh. Accessories follow to add volume where the main lift left gaps.
- Sessions are sized to about 45 minutes including the warm-up and cooldown.
This is the plan Daily Coach would build for this profile. In the app it adapts to the gear you actually have, the days you can train, injuries you tell it about, and what you lifted last week — and it rebuilds the week when any of that changes.
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