Fitness Resource: Five and Six-Day Weekly Strength Workout Programs
I recently wrote these options for my Denver personal training client looking to refine his strength approach. Now you can, too! Here are several five and six-day programs to consider. Take a look at each schedule and determine the best fit for your goals, interest, and availability. Each can be adapted and swapped monthly. Remember that this list is only a fraction of the endless possibilities. The specific breakdown comes later. Good luck!
Personal training in Lohi / Photo: Li Sun
Establish an adaptable weekly fitness structure (with or without Denver personal training sessions included). First, choose a section based on the number of days you’ll dedicate to formalized exercise (5 or 6 days) and then review the options under each. Once you determine the structure closest to your lifestyle, needs, and wants, we’ll discuss how to adapt and personalize it. Please note: Our bodies are intended to move daily. We may still see some benefits from only exercising 1-2 sessions per week, but we may not achieve the desired gains.
6-Day STRENGTH Programs
WEEKLY WORKOUT Schedule 1
Day 1: Traditional sets of chest and core exercises
Day 2: Traditional sets of legs (part 1) and core exercises
Day 3: Traditional sets of back and core exercises
Day 4: Traditional sets of legs (part 2) and core exercises
Day 5: Traditional sets of arms, shoulders, and core exercises
Day 6: Sprint cardio, core exercises, ROM movements....or yoga
WEEKLY WORKOUT Schedule 2
Day 1: Circuit sets of chest and core exercises
Day 2: Circuit sets of legs and core exercises
Day 3: Circuit sets of back and core exercises
Day 4: Sprint cardio, core exercises, ROM movements
Day 5: Circuit sets of arms, shoulders, and core exercises
Day 6: Sprint cardio, core exercises, ROM movements...or yoga
WEEKLY WORKOUT Schedule 3
Day 1: Traditional sets of chest and core exercises
Day 2: Traditional sets of legs (part 1), sprint cardio, and core exercises
Day 3: Traditional sets of back and core exercises
Day 4: Traditional sets of legs (part 2), sprint cardio, and core exercises
Day 5: Traditional sets of arms and core exercises
Day 6: Traditional sets of shoulders and core exercises
WEEKLY WORKOUT Schedule 4
Day 1: Traditional sets of chest and core exercises
Day 2: Traditional sets of back and core exercises
Day 3: Traditional sets of legs and core exercises
Day 4: Traditional sets of shoulders and core exercises
Day 5: Traditional sets of arms and core exercises
Day 6: Sprint cardio, core exercises, ROM movements.....or yoga
Time to change your shape with a Denver Personal Trainer! / Photo: Victor Freitas
5-Day STRENGTH Programs
WEEKLY WORKOUT Schedule 1
Day 1: Traditional sets of chest, triceps, and core exercises
Day 2: Traditional sets of back, biceps, and core exercises
Day 3: Traditional sets of legs, short cardio, and core exercises
Day 4: Traditional sets of shoulders and core exercises
Day 5: Sprint cardio, core exercises, and ROM movements...or yoga
WEEKLY WORKOUT Schedule 2
Day 1: Traditional sets of chest, biceps, and core exercises
Day 2: Traditional sets of legs, short cardio, and core exercises
Day 3: Traditional sets of back, triceps, and core exercises
Day 4: Sprint cardio, core exercises, and ROM movements....or yoga
Day 5: Traditional sets of shoulders and core exercises
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
