5-Day Full-Body Workout Plan for Rage Rushh Enthusiasts

Day 1: Upper Body Push

1. Bench Press (Barbell or Dumbbells)

   • Sets: 4
   • Reps: 8–12
   • Adjust the weight so the last few reps challenge you without compromising form.

2. Incline Dumbbell Press

   • Sets: 3
   • Reps: 10–12

3. Overhead Shoulder Press (Barbell/Dumbbells)

   • Sets: 4
   • Reps: 8–12

4. Tricep Dips (Bench or Machine)

   • Sets: 3
   • Reps: 10–15

5. Cardio: 20-30 minutes of steady-state or HIIT cycling/running.

6. Abs (Circuit x 3)

   • Russian Twists: 15 reps per side
   • Plank (hold for 30–60 seconds)
   • Bicycle Crunches: 15 reps per side

Day 2: Lower Body Strength

1. Barbell Squats

   • Sets: 4
   • Reps: 8–12

2. Romanian Deadlifts (RDLs)

   • Sets: 4
   • Reps: 10–12

3. Lunges (Dumbbell or Bodyweight)

   • Sets: 3
   • Reps: 10 per leg

4. Leg Press

   • Sets: 3
   • Reps: 8–12

5. Calf Raises

   • Sets: 4
   • Reps: 12–15

6. Cardio: 20 minutes of interval sprints (30 seconds sprint, 60 seconds walk).

Day 3: Upper Body Pull

1. Pull-Ups or Lat Pulldown

   • Sets: 4
   • Reps: 8–12

2. Bent Over Rows (Barbell or Dumbbells)

   • Sets: 4
   • Reps: 10–12

3. Single Arm Dumbbell Rows

   • Sets: 3
   • Reps: 10 per side

4. Face Pulls (Cable)

   • Sets: 3
   • Reps: 12–15

5. Cardio: Rowing machine for 15-20 minutes at a moderate pace.

6. Abs (Circuit x 3)

   • Hanging Knee Raises: 12–15 reps
   • Side Plank: 30 seconds each side
   • Mountain Climbers: 20 reps

Day 4: Full-Body Strength & Cardio

1. Deadlifts

   • Sets: 4
   • Reps: 6–10

2. Push-Ups (Weighted if applicable)

   • Sets: 3
   • Reps: 10–15

3. Kettlebell Swings

   • Sets: 4
   • Reps: 12–15

4. Battle Ropes (or alternate full-body cardio)

   • Sets: 3
   • Reps: 30 seconds

5. Circuit Training (Repeat x 3)

   • Burpees: 10 reps
   • Squat Jumps: 12 reps
   • Jump Rope: 30 seconds

Day 5: Glutes & Core Day

1. Hip Thrusts

   • Sets: 4
   • Reps: 8–12

2. Bulgarian Split Squats

   • Sets: 3
   • Reps: 10 per leg

3. Step-Ups (with or without Dumbbells)

   • Sets: 3
   • Reps: 12 per leg

4. Core Circuit (Repeat x 3)

   • Plank with Shoulder Taps: 15 taps
   • Russian Twists with Medicine Ball: 15 reps per side
   • Flutter Kicks: 30 seconds

5. Cardio: 30 minutes of HIIT running or cycling.

General Tips:

• Progression: If the last few reps aren't challenging, add more weight.
• Rest Between Sets: 60–90 seconds for strength training and 30 seconds for cardio intervals.
• Hydration: Drink water regularly throughout the workout.
• Form First: Always prioritize proper form to prevent injuries.

Stay consistent, fuel your body, and push limits with Rage Rushh. Train smart, recover well, and always stay in motion. 🚀