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8 Week Performance Plan (5 day split)

Rachael Shultz

Strength & Conditioning, Functional Training, Weightlifting
Coach
Rachael Shultz

Get ready to grind with this 5 day workout split! This program is tailored to those looking to level up their basic gym routine. With a mixture of Olympic lifting, Crossfit movements and accessory exercises, you'll be training for full body strength and endurance as well as aesthetics. Your main lifts will be calculated based on your current strength levels so you can progressively increase your strength, while also improving your endurance and athleticism with accessory movements. If you already completed and enjoyed my 8 week Foundations Plan, you're going to love the extra challenge from the 8 Week Performance Plan!

I have a full coaching option that includes access to my personal app, weekly coaching calls and check ins, supplemental guides and more personalized programming. If that sounds like something you'd be interested in, follow this link to apply: https://coaching.thehungrygymrats.com/home

$50
Get 8 Week Performance Plan (5 day split)
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Reinforce Your Strength Base
A solid strength base is built on basic movement patterns, which is why compound lifts are the foundation of my workouts. I believe in creating a well rounded athlete, so in addition to compound lifts, you wil see a lot of unilateral movements, core strengthening exercises, accessory movements and conditioning work.
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Improve Mobility
One of my goals for you is that in addition to building strength, you will also improve your flexibility, balance, ROM and overall body control. This is achieved by including a mix of exercises using not only fixed machines and free weights, but also cables, bands, exercises balls and calisthenic movements. You will be moving in all planes of motion!
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Build Consistent Habits
This program is designed for individuals that want to be consistent with a daily workout routine. With 5 weekly dynamic and time efficient workouts, you'll be on the fast path to success with effective exercise habits that last!
Features
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Programming 5 days per week
Four days of weightlifting and one day of conditioning, with two days of built in rest and recovery per week
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
An extremely user friendly app where you can find form videos, track your progress, and log your training
Equipment
Required
Barbell // Weights // Standard Gym Equipment
Recommended
Resistance Bands
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Sample Week
Week 1 of 8-week program
Sunday
Legs (Quads/glutes)

A

Barbell Front Squats

1 x 1 @ 100 %

B

Leg Press

12, 10, 8, 6

C1

DB Walking Lunges

3 x 12

C2

Banded Clamshells

3 x 12

C3

Standing Calf Raises

3 x 20

Monday
chest/shoulders

A

Barbell Bench Press

1 x 1 @ 100 %

B1

Incline Dumbbell Flys

3 x 12

B2

Standing Lateral DB Raises

3 x 12

C1

Devils Press

3 x 10

C2

Banded Upright Row

3 x 15

Tuesday
Back/Arms

A1

Machine Assisted Chinups

3 x 15

A2

Machine Assisted Dips

3 x 15

B

Seated Cable Rows

3 x 12

C1

Hyperextensions

3 x 12

C2

EZ Bar Bicep Curls

3 x 15

C3

Bent Over Dual Dumbbell Tricep Kickbacks

3 x 15

Wednesday
Week 1 Day 4

A

Thursday
Legs (Glutes/hams)

A

Conventional Deadlift

1 x 1 @ 100 %

B

Barbell Back Squat

1 x 1 @ 100 %

C1

Prone or Seated Leg Curls

3 x 15

C2

DB Romanian Deadlifts

3 x 15

C3

Seated Calf Raises

3 x 15

Friday
Cardio/Core/HIIT

A

Treadmill Walk

1 x 10:00

Circuit

B

4 Rounds (for time): 10 reps KB upright row 10 reps KB goblet squat 15 reps KB swing 15 reps body weight sit ups (hands behind head) 10 push ups (on knees if needed) 1 min. plank hold

Saturday
Week 1 Day 7

A

Coach
More from Rachael Shultz
coach-avatar Rachael Shultz

I have been in the fitness industry for over 10 years, and a personal trainer for over 5. I have a bachelor's degree in Kinesiology from CSUF with a focus on strength and conditioning, and there is nothing I love more than inspiring a drive for fitness in others! I empower my clients to live their healthiest lifestyle through functional weightlifting, mobility training and nutritional education.

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It's Time To Level Up

See just how much you can grow when your personal fitness becomes a daily priority. The next step in your fitness journey is just one click away!

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FAQs
Does this plan come with coaching?
This option does not include 1:1 coaching, BUT I do offer similar programs that do. These plans include access to my personal app, weekly coaching calls and check ins, supplemental guides and more personalized programming. Follow this link to apply: https://coaching.thehungrygymrats.com/home
What if I can't work out 5 days a week?
This program covers 5 basic workouts per week. If you cannot commit to 5 days, I also offer a separate, 3 workout per week program.
Who is this training for?
This is for both men and women who are looking to enhance their existing training routine! With this intermediate plan it is advised that you have at least some baseline of fitness and familiarity with proper exercise form. Plan to allocate 1 hour per day, 5 days per week to this training plan

More from Rachael Shultz

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8 Week Performance Plan (5 day split)
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