{"id":14778,"date":"2023-03-27T06:57:44","date_gmt":"2023-03-27T10:57:44","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=14778"},"modified":"2023-03-27T06:57:52","modified_gmt":"2023-03-27T10:57:52","slug":"30-minute-split-workout-5x-week-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/30-minute-split-workout-5x-week-with-pdf","title":{"rendered":"30-Minute Split Workout (5x Week) with PDF"},"content":{"rendered":"\n<p>Several studies have shown that training for thirty minutes a day, five times weekly, is enough to keep you sturdy and functional. It also helps build mass and increase strength.<\/p>\n\n\n\n<p>But if you&#8217;re not sure how to design the best 30-minute workout routine, then this article is for you.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared the most effective 30-minute weekly workout routine.<\/p>\n\n\n\n<p>I&#8217;ve designed two workout plans, one for training at home and the other for <a href=\"https:\/\/thefitnessphantom.com\/30-minute-full-body-workout-at-gym-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13434\" rel=\"noreferrer noopener\">exercising at the gym<\/a>.<\/p>\n\n\n\n<p>These programs are suitable for men and women both. Depending on where you exercise, you can follow one of them to train in an organized manner and maintain and enhance your overall fitness.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>30-Minute Workout Plan at the Gym (5 days a week)<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/30-minute-workout-5-days-a-week.jpg\" alt=\"30 minute workout 5 days a week\" class=\"wp-image-14797\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/30-minute-workout-5-days-a-week.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/30-minute-workout-5-days-a-week-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/30-minute-workout-5-days-a-week-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p>If you&#8217;re looking for a gym workout program that includes five half-an-hour sessions, this program is for you.<\/p>\n\n\n\n<p>It includes various exercises so you can train your entire muscle group and level up your fitness.<\/p>\n\n\n\n<p>Here is the schedule. You can make changes according to your need. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday &#8211;<\/strong> Chest and Triceps<\/li>\n\n\n\n<li><strong>Tuesday &#8211;<\/strong> Quads and Calves<\/li>\n\n\n\n<li><strong>Wednesday &#8211;<\/strong> Back and Biceps<\/li>\n\n\n\n<li><strong>Thursday &#8211;<\/strong> OFF<\/li>\n\n\n\n<li><strong>Friday &#8211;<\/strong> Hamstrings and Glutes<\/li>\n\n\n\n<li><strong>Saturday &#8211;<\/strong>  Shoulder and Core<\/li>\n\n\n\n<li><strong>Sunday &#8211; <\/strong>OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 1 &#8211; Monday (Chest and Triceps)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Incline Dumbbell Bench Press<\/td><td>10-12<\/td><td>4<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>10-12<\/td><td>4<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>8-10<\/td><td>3<\/td><\/tr><tr><td>Treadmill<\/td><td>5-min<\/td><td>1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 2 &#8211; Tuesday (Quads and Calves)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Front Dumbbell Squat<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Dumbbell Lunges<\/td><td>10\/leg<\/td><td>2<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>10-12<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 3 &#8211; Wednesday (Back and Biceps)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>One-arm Dumbbell Row<\/td><td>10\/arm<\/td><td>2<\/td><\/tr><tr><td>Barbell Curl<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Treadmill<\/td><td>5-min<\/td><td>1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 4 &#8211; Friday (Hamstrings and Glutes)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Romanian Deadlift<\/td><td>8-10<\/td><td>3<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>10-12<\/td><td>2<\/td><\/tr><tr><td>Glute Kickback<\/td><td>10\/leg<\/td><td>2<\/td><\/tr><tr><td>Bicycling<\/td><td>5-min<\/td><td>1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Day 5 &#8211; Saturday (Shoulder and Core)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Military\/DB Overhead Press<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Lateral Dumbbell Raises<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Rear Delt Dumbbell Raises<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Half Kneeling DB\/KB Low to High Chop<\/td><td>10\/side<\/td><td>2<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>10-12<\/td><td>2<\/td><\/tr><tr><td>Front Forearm Plank<\/td><td>1-min<\/td><td>1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 Day 30-Minute Split Workout Plan (No Equipment)<\/strong><\/h2>\n\n\n\n<p>From the upper to the lower body, you can do myriad <a href=\"https:\/\/thefitnessphantom.com\/category\/bodyweight-workout\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">exercises to improve your overall fitness without equipment<\/a>. <\/p>\n\n\n\n<p>But to perform those exercises in an organized manner, you need a <a href=\"https:\/\/thefitnessphantom.com\/6-month-bodyweight-workout-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"14186\" rel=\"noreferrer noopener\">well-structured workout program<\/a>. <\/p>\n\n\n\n<p>And for that, you can follow the below routine, which takes only 30 minutes of your time.<\/p>\n\n\n\n<p><strong>Instructions to follow the workout:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform each exercise for one minute at your desired intensity, including the rest time. For example, you can do exercises for 30-40 seconds, then take 20-30 seconds of rest and move to the next exercise.<\/li>\n\n\n\n<li>Perform three rounds with 2 minutes of rest in between.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Monday<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Mountain Climber<\/li>\n\n\n\n<li>Pushups<\/li>\n\n\n\n<li>Squats<\/li>\n\n\n\n<li>Situps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-back-exercises-at-home#1_I-Y-T_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Lying Prone IYT Raises<\/a><\/li>\n\n\n\n<li>Pike\/Diamond Pushup<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n<\/ol>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Tuesday<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Squat Jump<\/li>\n\n\n\n<li>Burpee<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/how-to-do-dips-at-home#2_Floor_Dips\" target=\"_blank\" rel=\"noreferrer noopener\">Floor Dips<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/ABWPCPgquWw\" target=\"_blank\" rel=\"noreferrer noopener\">Oblique Crunches<\/a><\/li>\n\n\n\n<li>Shoulder Taps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-squat-variations-and-benefits#9_Frog_Squats\" target=\"_blank\" rel=\"noreferrer noopener\">Frog Squats<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#53_Knee_Tap_Push-Up\" target=\"_blank\" rel=\"noreferrer noopener\">Knee Tap Push-Up<\/a><\/li>\n\n\n\n<li>Forearm Front Plank (Standard Plank)<\/li>\n<\/ol>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Wednesday<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>High Knees<\/li>\n\n\n\n<li>Mountain Climber<\/li>\n\n\n\n<li>Glute Bridge<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-lat-exercises-at-home#1_Bodyweight_Superman_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Superman Pull<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-exercises-for-shoulder#9_Dive-Bomber_Push-Up\" target=\"_blank\" rel=\"noreferrer noopener\">Dive-Bomber Push-Up<\/a><\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>Jumping Lunges<\/li>\n\n\n\n<li>Side Plank<\/li>\n<\/ol>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Friday<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#12_Back_and_Forth_Lunges\" target=\"_blank\" rel=\"noreferrer noopener\">Back and Forth Lunges<\/a><\/li>\n\n\n\n<li>Pike Pushups<\/li>\n\n\n\n<li>Situps<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-exercises-for-arms#4_Plank_Triceps_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Triceps Extension<\/a><\/li>\n\n\n\n<li>Sumo Squats<\/li>\n\n\n\n<li>Alternate Heel Taps<\/li>\n\n\n\n<li>Single-Leg Glute Kickback<\/li>\n\n\n\n<li>Shoulder Taps<\/li>\n<\/ol>\n\n\n\n<h4 class=\"has-medium-font-size wp-block-heading\"><strong>Saturday<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Grappler pushup<\/li>\n\n\n\n<li>Pop Squats<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#8_Archer_Push-up\" target=\"_blank\" rel=\"noreferrer noopener\">Archer Push-up<\/a><\/li>\n\n\n\n<li>Lying Leg Raises<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#8_Lying_Y_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">Lying Y Raises<\/a><\/li>\n\n\n\n<li>Mountain Climber<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>Superman Pull<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Download Program<\/h3>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-bd3a69c0-f686-4c3b-b648-5e5b98ef25c5\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/30-minute-workout-5-days-a-week.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">30-minute-workout-5-days-a-week<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/03\/30-minute-workout-5-days-a-week.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-bd3a69c0-f686-4c3b-b648-5e5b98ef25c5\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Several studies have shown that training for thirty minutes a day, five times weekly, is enough to keep you sturdy and functional. It also helps build mass and increase strength. But if you&#8217;re not sure how to design the best 30-minute workout routine, then this article is for you. In this article, I&#8217;ve shared the &#8230; <a title=\"30-Minute Split Workout (5x Week) with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/30-minute-split-workout-5x-week-with-pdf\" aria-label=\"Read more about 30-Minute Split Workout (5x Week) with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":14796,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[460,106,381],"class_list":["post-14778","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-gym-workout","tag-home-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14778","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=14778"}],"version-history":[{"count":15,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14778\/revisions"}],"predecessor-version":[{"id":14798,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14778\/revisions\/14798"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/14796"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=14778"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=14778"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=14778"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}