Pump Up Your Muscles - 5 Moves, 5 Days a Week
This “5 x 5” plan - five simple moves, five days a week- is your ticket to rebuilding those muscles at home, no gym required.
It’s simple, science-backed, and designed to get you strong again, with a side of swagger [1, 2]. We want to increase your muscle mass, so the idea is to target multiple large muscle groups with
each exercise to keep the session short and efficient.
By the end of the workout, you should feel tired, slightly sweaty, and a bit sore the next morning. That’s a good sign—it means you put in the effort and can expect progress.
Overview
What: 5 exercises using your body or stuff around the house to hit all the big muscle groups (legs, core, upper body).
When: 5 days a week (like Monday–Friday, or any 5 days with 2 rest days). Each session’s about
20–25 minutes.
How: Do 3 sets of 10–12 reps per move (or 20–30 seconds for planks). Rest 60 seconds between sets. Go slow (2–3 seconds up, 2–3 seconds down) to really feel the burn.
Level Up: Every 2–3 weeks, add reps (like 15), tack on a set (to 4), or grab heavier stuff (think more books in that backpack). Build up slowly.
Nail the Form: Use the graphs to move right and avoid ouchies. Talk to a doc if you’ve got health concerns.
Keep It Fun: Blast some tunes or move during your favorite show to stay psyched [3].
Track Wins: Jot down your reps or how heavy your stuff is each week. Celebrate when you feel like a beast!
Weekly Game Plan
Monday–Friday (or any 5 days): Hit all 5 moves in order.
Example: Chair Squats (3 sets of 12), Push-Ups (3 sets of 10), Leg Extensions (3 sets of 12 per leg),
Backpack Rows (3 sets of 12 per side), Plank (3 sets of 20 seconds).
Chill Days: Take 2 days off (like Saturday–Sunday) or spread them out. Try light walking or stretching to keep loose.
Warm-Up: March in place or walk for 3–5 minutes to get ready.
Cool-Down: Stretch your legs, arms, and back for 3–5 minutes after.
Why This Rocks
This plan rebuilds your muscles by hitting all the major groups with moves that get tougher over time, which science says is awesome for gaining muscle and speeding up your metabolism after weight loss [1]. Bodyweight and household stuff work just as well as gym gear if you stick with it [4]. Protein helps your muscles repair, and 5 sessions a week keep you on track [2]. By bulking up those muscles, you’ll undo the metabolic slump from GLP-1 therapy and feel like a powerhouse again.
The 5 Moves
Push-Ups (Chest and Arms)
How: Put your hands on floor, knees down for easier push-ups. Lower your chest toward the floor,
then push up.
Power-down: Make push-ups against the wall.
Power-Up: Use your toes insdead your knees as a support.
Why: Pumps your chest, shoulders, and arms [1].
Seated Leg Extensions (Quads)
How: Sit on a sturdy chair. Straighten one leg out, hold for 2 seconds, then lower. Switch legs or do
one at a time.
Power-Up: Tie a small bag of cans around your ankle for resistance.
Why: Builds those front thigh muscles for rock-solid knees [1].
Backpack Rows (Back and Biceps)
How: Hold a backpack stuffed with books or cans, lean forward a bit, and pull it toward your hip
like you’re rowing a boat. Swap sides
Power-Up: Load up a heavier backpack or use a water jug.
Why: Tones your upper back and biceps for better posture [1].
Plank Hold (Core)
How: Get on forearms and toes (or knees for starters), keeping your body straight like a board. Hold
for 20–30 seconds.
Power-Up: Hold longer (like 45 seconds) as you get stronger.
Why: Fires up your core for all-around stability [1].
Tips to Crush It
Ease In: New to this? Start with 1–2 sets or fewer reps (like 8).
Chair Squats (Legs and Glutes)
How: Stand in front of a solid chair. Lower your butt till it grazes the seat, then pop back up.
Power-Up: Grab water bottles for extra weight.
Why: Beefs up your legs and glutes for epic strides [1].
References
1. Sardeli, A. V., et al. (2018). Resistance Training Prevents Muscle Loss Induced by Caloric
Restriction. Sports Medicine.
2. Pasiakos, S. M., et al. (2015). Effects of High-Protein Diets on Fat-Free Mass. Advances in
Nutrition.
3. Ryan, R. M., et al. (2010). Self-Determination Theory and Exercise Motivation. Journal of Sport and Exercise Psychology.
4. Calatayud, J., et al. (2015). Effectiveness of Bodyweight Exercises for Strength Gains. Journal of Strength and Conditioning Research.