5 day workout routine – Jocko Willink

Starting a 5 day workout routine can represent the beginning of a beautiful friendship between you, your body and your mind.

We always complain to ourselves, about ourselves. It’s gibberish in our head, and every time we catch a glimpse of a mirror, we find at least one thing that we don’t like even if there is nothing there to dislike in the first place.

But doing something towards our goal, whatever that may be, helps us make friends with the nagging voice inside our heads and with our body.

Once you begin your 5 day workout schedule you will lose fat, build muscle, and you will be proud of yourself for taking good care of your body. The best part is that your body will be proud of you too and it will reward you with years of health and strength.

Enough sweet talk, let’s see how others do it.

Jocko Willink workout

Jocko Willink is a retired navy seal who took all his expertise and training and put it into a workout aimed at beginners, intermediates and highly advanced fitness practitioners.

He is a Jiu – Jitsu instructor who enjoys training others, and he has his own podcast where he talks about how to train in any circumstance.

We researched a bit of his training routines, and incorporated these in our own routine.

One thing that Jocko is famous for is this daily tweet to his followers. It’s a simple picture of his watch showing the exact time of when he wakes up. It’s always around 4:30 am.

We are not saying that you should follow his example and wake up before sunrise every day.

But you should be certain that you will have enough time and energy for this intermediate workout routine and doing it first thing in the morning could make sure that you won’t skip it.

5 day workout routine for men and women

Before ever starting a workout you need to warm-up. This is not negotiable, as failing to do it will result in injury that will set you back a lot.

If every time you start a gym schedule or a home training program you find that the next day you are too hurt to start again, it’s probably from lack of or insufficient warm-up.

Warm-up routine

Starts by stretching as if you were a waking up from sleep, then follow with:

  1. 5 jumping jacks
  2. 1 push up
  3. One squat
  4. 1 crunch
  5. 5  burpees

Repeat everything 3 times then walk it off and stretch your legs, arms and back.

5 day workout plan

Most people tend to start a 5 day workout routine on Mondays, which is a classic procrastinator move. It is perfectly OK to start today. Mondays are overrated and everyone hates them anyway.

Day 1

Warm-up and follow the next set of exercises.

  1.  Glute bridge
    • Lie down, bend your knees in a 90* angle with your feet flat on the floor and your hands straight around you.
    • Lift your hips until you form a straight line between your knees and abs. Tense the abs and hold for as long as possible. Aim for a minute, but start small.
  1. 20 squats executed at medium speed.
  2. 10 front squats
  3. 10 kettlebell swings (you can use any type of weight that you have at home)
  4. 30 seconds plank (aim for 2 minutes, but start small)
  5. 20 jumping jacks at high speed
  6. 20 squats at high speed

Repeat everything three times, then cool down and stretch.

Day 2

Don’t forget to start with the warm-up.

  • 50 jumping jacks
  • 30 Burpees
  • 60 seconds plank
  • 20 reverse crunch

To do this you will need to lie face up on the floor with your arms straight around you. Then lift your legs up with a slight bent of your knees at around 45*. Pull your legs towards your chest in order to lift your hips from the floor.

  • 20 Seated rotation
  • 20 Mountain climbers

Sit on the floor with knees bent at 90*. Lean back until you feel the abs engaging and slightly lift your feet from the floor. Then put your palms together and rotate the torso on the left side so that the left elbow almost touches the floor.

Follow through on the other side and, without allowing your feet to touch the floor, repeat the motion 20 times.

Repeat everything three times then stretch and relax.

Day 3

Today it’s all about endurance, so choose something that you are comfortable doing for up to an hour. Also, don’t forget to warm up even if you feel that you don’t need to.

You can do it outside, or as a part of your gym schedule, but the main idea is to keep your heart up, but not too high. Choose between these cardio workouts:

  • Running
  • Cycling
  • Swimming
  • Spinning

Day 4

Yes, today you must warm up too and only then start the following exercises.

  • 20 push-ups.

If you find these too difficult do them a bit higher, with the tip of your feet on the floor and your hands on the edge of the couch for example.

  • 20 T raises

Choose weights that you are comfortable with. If you don’t have any, use water bottles filled with water, sand or a combination of these.

  • 20 single arm rows for each arm.

Stand as if you were taking a step, bend the knee of the leg in front of you and bend at the hips, towards your leg, to form a straight line with the leg behind you.

Hold the weight in the hand opposite to the leg in front of you, allow it to hang then pull the weight to your chest aiming for the ceiling with your elbow.

  • 20 Delt raise

Keep your feet at shoulder width. Bend forward with your back straight. Hold one weight in each hand, bring them to your chest and then open your arms to form a straight wide line.

Day 5

Today we will mix stuff a bit but you will still start by warming up.

  • Plank for 30 seconds
  • 30 minutes intense run/cycle/spinning or swimming

For running and swimming you can add small weights to your wrists for extra pain (the good type of pain).

  • Plank for 30 seconds
  • 30 mountain climbers
  • One hand plank for 20 seconds on each side.

The following 2 days of the week, allow your body to rest, drink plenty of fluids and if you can get a massage. You will start the 5 day workout plan again next week.