5 Day Gym Workout Plan

A ready-made 5-day gym plan on your phone. Open the app, pick today's workout and tick off each exercise as you finish it. There's no account to create and nothing to set up.

YOUR WEEK
• Day 1, Push: chest, shoulders, triceps
• Day 2, Pull: back, biceps
• Day 3, Legs: quads, hamstrings, glutes, calves
• Day 4: chest, back and arms
• Day 5: shoulders and legs

Every day has 5 or 6 main exercises, each with its sets, rep range and rest time. A short warm-up comes first, and 20 minutes of cardio finishes the session: treadmill, elliptical, stationary bike, rowing machine or stair climber.

TRACK AS YOU TRAIN
• Tap an exercise when you've done it, and the day's progress ring fills up.
• "Complete Day" ticks off the whole day at once.
• Your weekly history shows at a glance which days are done.
• Start a fresh week with one tap. Your progress is saved on your phone.

LEARN THE MOVES
• Not sure how an exercise is done? "Watch Video" opens a YouTube search for it.
• Machine taken? "View Alternatives" searches the web for similar exercises.

YOUR WAY
• English and Arabic, with a right-to-left layout in Arabic.
• Light or dark theme, or follow your phone's setting.
• The plan and your progress work offline. Videos and searches need an internet connection.

GOOD TO KNOW
• The app shows ads. Where the law requires it, as in the EEA and the UK, it asks for your consent first, and you can change your choice any time in Settings.
• Questions or ideas? Write to [email protected]
• Privacy policy: https://yahiaragae.com/workout/privacy/

This app is a training plan and checklist, not medical advice. If you're new to training or have a health condition, check with a doctor before you start.