5 Day, 50 Rep Fitness Challenge!

The majority of people performing an exercise routine have been taught that you should perform an exercise for a certain amount of repetitions and a certain amount of sets.  For instance you may do 3 sets of 10-12 repetitions for the bench press, shoulder press, squats and so on.  After sticking with this routine for several weeks your body gets used to it and you no longer progress.  These plateaus are hard to get over and may cause you to get frustrated.

Then there are others people who like to change up their training periodically.  This keeps it fun and exciting as well as challenging.  Besides who hasn’t picked up a Fitness magazine and decided to try one of the training programs published inside?

For the past 20 years I have been in the Fitness Industry and a Certified Specialist in Strength and Condition as well as a Certified Fitness Trainer.  I have worked with all types of people from beginners, seniors, and children all the way up to professional athletes.  The one common thread that I have noticed in all of these categories is that changing things up is good.  It keeps the body on the path to improve in order to handle the new demands placed on it.  One of my favorite “go to” programs when things get stale is the 5 Day, 50 Rep Challenge.

The reason why I chose 5 days of training is because you are about to place a huge demand on your body and doing more than one body part per day will not allow your body to recover in time for the next day of training.

So do you think you are ready?  Are you ready to push yourself into the twilight zone? It’s gonna take your all to get through this, but you can do it and I’ll be here to guide you whenever you need it.

I have listed the 5 Day, 50 Rep Challenge program below.  I suggest taking one day of complete rest (no training) the day prior to starting.  Now don’t cheat yourself by giving only 50% effort!  Give this program everything you have and I guarantee you’ll be in LaLa land come day 5.

The key to this program is that you make sure to complete 50 reps for each exercise in the program.  You are not counting sets.  For instance, if it takes you 10 sets to complete 50 reps then so be it.  Now, this doesn’t mean that if you normally train with 225lbs on the bench press you go down to 25’s on each side.  It’s a ‘CHALLENGE’. So the minimum weight you’ll be allowed to use is 65% of your maximum.  Got it? Don’t cheat yourself!

An example would be set 1 12 reps, set 2 12 reps, set 3 10 reps, set 4 9 reps, set 4 7 reps for a total of 50 reps.  If you find that you can breeze through your final set then you haven’t put enough weight on the bar.  It doesn’t matter if it takes you 10 sets to complete 50 reps so be it.  Whatever it takes to reach 50 reps.  This is NOT a Drop Set Program you MUST stay with 65% of your 1RM (One Rep maximum)

Ok then, Let’s Go Get It!

Day 1

Chest:

Exercise 1: Flat Bench Press-50 reps (barbell or dumbbell)

Exercise 2: Incline Bench Press-50 Reps (barbell or dumbbell)

Exercise 3: Dips or decline press-50 Reps (barbell, dumbbell, dip rack or dip machine)

Totals: Sets-However many it takes to get to 50 reps/Reps 150

*Remember this is NOT a Drop Set program. Stick with 65% of your 1RM

Day 2

Back:

Exercise 1: Pull ups or pull downs-50 Reps (if you’re doing pull ups you can do jumps pulls-use your momentum to get the rep done)

Exercise 2: Barbell Row/Dumbbell Row-50 Reps

Exercise 3: Seated Row-50 Reps

Exercise 4: Deadlifts-50 Reps

*Remember this is NOT a Drop Set program. Stick with 65% of your 1RM

Day 3

Legs:

Exercise 1: Leg Extensions-50 Reps

Exercise 2: Squats (Or Hack Squats)-50 Reps

Exercise 3: Lunges-50 Reps

Exercise 4: Leg Press-50 Reps

Exercise 5: Standing Calf Raises-50 Reps

Exercise 5: Leg Curls-50 Reps (seated or lying)

*Remember this is NOT a Drop Set program. Stick with 65% of your 1RM

Day 4

Shoulders:

Exercise 1: Shoulder Press-50 Reps (to the Front)

Exercise 2: Upright Rows (High Pulls)-50 reps

Exercise 3: Lateral raises-50 Reps

Exercise 4: Shrugs-50 Reps

Exercise 5: Bent Over Rear Delt raises-50 Reps

*Remember this is NOT a Drop Set program. Stick with 65% of your 1RM

Day 5

Arms:

Biceps:

Exercise 1: Barbell Curls-50 Reps

Exercise 2: Preacher Curls: 50 Reps

Exercise 3: Seated Dumbbell Curls-50 Reps

*Remember this is NOT a Drop Set program. Stick with 65% of your 1RM

Triceps:

Exercise 1: Pushdowns (straight bar)-50 Reps

Exercise 2: Behind The Head Triceps Extensions (dumbbell or chambered bar)-50 Reps

Exercise 3: Dips (machine or rack)-50 Reps

Exercise 4: Triceps Kickbacks-50 Reps

*Remember this is NOT a Drop Set program. Stick with 65% of your 1RM

So there you have it!  Make sure to give 100% Effort 100% of The Time!

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