{"id":25973,"date":"2026-07-07T22:10:29","date_gmt":"2026-07-07T15:10:29","guid":{"rendered":"https:\/\/lemogym.com\/lich-tap-gym-5-buoi-tuan-cho-nu\/"},"modified":"2026-07-08T16:58:00","modified_gmt":"2026-07-08T09:58:00","slug":"lich-tap-gym-5-buoi-tuan-cho-nu","status":"publish","type":"post","link":"https:\/\/lemogym.com\/th\/lich-tap-gym-5-buoi-tuan-cho-nu\/","title":{"rendered":"L\u1ecbch T\u1eadp Gym 5 Bu\u1ed5i\/Tu\u1ea7n Cho N\u1eef \u2014 T\u1eeb Beginner \u0110\u1ebfn Intermediate"},"content":{"rendered":"<p class=\"wp-block-paragraph\">L\u1ecbch t\u1eadp gym 5 bu\u1ed5i\/tu\u1ea7n l\u00e0 b\u01b0\u1edbc ti\u1ebfp theo t\u1ef1 nhi\u00ean khi b\u1ea1n \u0111\u00e3 qua giai \u0111o\u1ea1n beginner (3 bu\u1ed5i full body) v\u00e0 mu\u1ed1n ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp nhanh h\u01a1n, to\u00e0n di\u1ec7n h\u01a1n. Ch\u01b0\u01a1ng tr\u00ecnh 5 ng\u00e0y cho ph\u00e9p t\u1eadp m\u1ed7i nh\u00f3m c\u01a1 v\u1edbi <strong>volume cao h\u01a1n v\u00e0 t\u1ea7n su\u1ea5t t\u1ed1t h\u01a1n<\/strong> \u2014 nh\u01b0ng c\u1ea7n k\u1ebf ho\u1ea1ch r\u00f5 r\u00e0ng \u0111\u1ec3 kh\u00f4ng overtrain.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1280\" height=\"960\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/gym-woman-workout-2.jpg\" alt=\"Ph\u1ee5 n\u1eef t\u1eadp t\u1ea1 theo l\u1ecbch gym 5 bu\u1ed5i m\u1ed7i tu\u1ea7n\" class=\"wp-image-26066\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/gym-woman-workout-2.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-lifting-weights-300x225.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-lifting-weights-1024x768.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-lifting-weights-768x576.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-lifting-weights-16x12.jpg 16w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-lifting-weights-600x450.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-lifting-weights-150x113.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">Ai Ph\u00f9 H\u1ee3p V\u1edbi L\u1ecbch T\u1eadp 5 Bu\u1ed5i\/Tu\u1ea7n?<\/h2>\n<ul class=\"wp-block-list\">\n<li>\u0110\u00e3 t\u1eadp gym \u00edt nh\u1ea5t 3\u20136 th\u00e1ng li\u00ean t\u1ee5c v\u1edbi l\u1ecbch 3 bu\u1ed5i\/tu\u1ea7n<\/li>\n<li>\u0110\u00e3 n\u1eafm v\u1eefng k\u1ef9 thu\u1eadt c\u01a1 b\u1ea3n: squat, deadlift, bench press, row, overhead press<\/li>\n<li>Kh\u00f4ng c\u00f3 ti\u1ebfn tr\u00ecnh \u0111\u00e1ng k\u1ec3 v\u1edbi 3 bu\u1ed5i\/tu\u1ea7n n\u1eefa<\/li>\n<li>C\u00f3 th\u1ec3 cam k\u1ebft \u00edt nh\u1ea5t 45\u201360 ph\u00fat m\u1ed7i bu\u1ed5i<\/li>\n<li>\u0110ang ng\u1ee7 \u0111\u1ee7 gi\u1ea5c (7\u20139 ti\u1ebfng) v\u00e0 \u0103n \u0111\u1ee7 protein<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">L\u1ecbch T\u1eadp 5 Bu\u1ed5i\/Tu\u1ea7n \u2014 Upper\/Lower + Push\/Pull\/Legs<\/h2>\n<h3 class=\"wp-block-heading\">Th\u1ee9 2 \u2014 Push (Ng\u1ef1c, Vai, Tay Sau)<\/h3>\n<ul class=\"wp-block-list\">\n<li>Barbell Bench Press: 4\u00d76\u20138<\/li>\n<li>Incline Dumbbell Press: 3\u00d710\u201312<\/li>\n<li>Seated Overhead Press: 3\u00d78\u201310<\/li>\n<li>Lateral Raise: 4\u00d712\u201315<\/li>\n<li>Tricep Pushdown: 3\u00d712\u201315<\/li>\n<li>Overhead Tricep Extension: 3\u00d712<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">Th\u1ee9 3 \u2014 Pull (L\u01b0ng, Tay Tr\u01b0\u1edbc)<\/h3>\n<ul class=\"wp-block-list\">\n<li>Deadlift: 4\u00d75\u20136<\/li>\n<li>Lat Pulldown: 4\u00d78\u201310<\/li>\n<li>Cable Seated Row: 3\u00d710\u201312<\/li>\n<li>Face Pull: 3\u00d715<\/li>\n<li>Barbell Curl: 3\u00d710\u201312<\/li>\n<li>Hammer Curl: 3\u00d712\u201315<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1280\" height=\"831\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/gym-woman-workout-1.jpg\" alt=\"Ph\u1ee5 n\u1eef t\u1eadp gym theo ch\u01b0\u01a1ng tr\u00ecnh l\u1ecbch t\u1eadp 5 ng\u00e0y\" class=\"wp-image-26065\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/gym-woman-workout-1.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-300x195.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-1024x665.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-768x499.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-600x390.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-gym-workout-150x97.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">Th\u1ee9 4 \u2014 Legs (\u0110\u00f9i, M\u00f4ng, B\u1eafp Ch\u00e2n)<\/h3>\n<ul class=\"wp-block-list\">\n<li>Back Squat: 4\u00d76\u20138<\/li>\n<li>Romanian Deadlift: 3\u00d78\u201310<\/li>\n<li>Leg Press: 3\u00d712\u201315<\/li>\n<li>Hip Thrust: 4\u00d710\u201312<\/li>\n<li>Leg Curl: 3\u00d712\u201315<\/li>\n<li>Calf Raise: 4\u00d715\u201320<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">Th\u1ee9 5 \u2014 Ngh\u1ec9 Ho\u1eb7c Active Recovery<\/h3>\n<p class=\"wp-block-paragraph\">Ng\u00e0y ngh\u1ec9 gi\u1eefa tu\u1ea7n r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng (CNS) ph\u1ee5c h\u1ed3i. C\u00f3 th\u1ec3 t\u1eadp yoga nh\u1eb9, \u0111i b\u1ed9 30 ph\u00fat, ho\u1eb7c stretching. Kh\u00f4ng t\u1eadp n\u1eb7ng.<\/p>\n<h3 class=\"wp-block-heading\">Th\u1ee9 6 \u2014 Upper Body (K\u1ebft H\u1ee3p)<\/h3>\n<ul class=\"wp-block-list\">\n<li>Barbell Row: 4\u00d76\u20138<\/li>\n<li>Incline Bench Press: 3\u00d78\u201310<\/li>\n<li>Pull-up \/ Assisted Pull-up: 3\u00d78<\/li>\n<li>Arnold Press: 3\u00d710<\/li>\n<li>Rear Delt Fly: 3\u00d715<\/li>\n<li>Supersets: Bicep Curl &#038; Tricep Dip: 3\u00d712<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\">Th\u1ee9 7 \u2014 Glutes &#038; Core Intensive<\/h3>\n<ul class=\"wp-block-list\">\n<li>Hip Thrust: 4\u00d712\u201315 (volume set)<\/li>\n<li>Bulgarian Split Squat: 3\u00d710 m\u1ed7i ch\u00e2n<\/li>\n<li>Cable Kickbacks: 3\u00d715 m\u1ed7i ch\u00e2n<\/li>\n<li>Lateral Band Walks: 3\u00d720 b\u01b0\u1edbc<\/li>\n<li>Plank: 3\u00d760 gi\u00e2y<\/li>\n<li>Dead Bug: 3\u00d710 m\u1ed7i b\u00ean<\/li>\n<li>Ab Wheel Rollout: 3\u00d78\u201310<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1280\" height=\"853\" src=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/yoga-flex-woman.jpg\" alt=\"T\u1eadp gym v\u1edbi t\u1ea1 tay theo l\u1ecbch t\u1eadp 5 ng\u00e0y m\u1ed7i tu\u1ea7n\" class=\"wp-image-26073\" srcset=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/yoga-flex-woman.jpg 1280w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/dumbbells-gym-300x200.jpg 300w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/dumbbells-gym-1024x682.jpg 1024w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/dumbbells-gym-768x512.jpg 768w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/dumbbells-gym-18x12.jpg 18w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/dumbbells-gym-600x400.jpg 600w, https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/dumbbells-gym-150x100.jpg 150w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\">Dinh D\u01b0\u1ee1ng Cho L\u1ecbch T\u1eadp 5 Bu\u1ed5i\/Tu\u1ea7n<\/h2>\n<p class=\"wp-block-paragraph\">Khi t\u1eadp 5 bu\u1ed5i\/tu\u1ea7n, nhu c\u1ea7u dinh d\u01b0\u1ee1ng t\u0103ng \u0111\u00e1ng k\u1ec3:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Protein:<\/strong> 2.0\u20132.2g\/kg\/ng\u00e0y (t\u0103ng t\u1eeb 1.6g khi t\u1eadp 3 bu\u1ed5i)<\/li>\n<li><strong>Carbs:<\/strong> 5\u20137g\/kg\/ng\u00e0y \u2014 n\u0103ng l\u01b0\u1ee3ng cho 5 bu\u1ed5i t\u1eadp<\/li>\n<li><strong>Calo t\u1ed5ng:<\/strong> T\u0103ng 200\u2013400 kcal so v\u1edbi maintenance n\u1ebfu m\u1ee5c ti\u00eau t\u0103ng c\u01a1<\/li>\n<li><strong>Meal timing:<\/strong> \u0102n m\u1ed7i 3\u20134 ti\u1ebfng \u0111\u1ec3 duy tr\u00ec amino acid m\u00e1u \u1ed5n \u0111\u1ecbnh<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">D\u1ea5u Hi\u1ec7u Overtrain V\u1edbi 5 Bu\u1ed5i\/Tu\u1ea7n<\/h2>\n<p class=\"wp-block-paragraph\">N\u1ebfu b\u1ea1n th\u1ea5y c\u00e1c d\u1ea5u hi\u1ec7u sau, h\u00e3y gi\u1ea3m xu\u1ed1ng 4 bu\u1ed5i\/tu\u1ea7n ho\u1eb7c ngh\u1ec9 1 tu\u1ea7n deload:<\/p>\n<ul class=\"wp-block-list\">\n<li>Kh\u00f4ng c\u00f2n ti\u1ebfn b\u1ed9 v\u1ec1 t\u1ea1 trong 2\u20133 tu\u1ea7n<\/li>\n<li>\u0110au nh\u1ee9c c\u01a1 k\u00e9o d\u00e0i h\u01a1n 72 gi\u1edd<\/li>\n<li>M\u1ec7t m\u1ecfi li\u00ean t\u1ee5c d\u00f9 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c<\/li>\n<li>\u0110\u1ed9ng l\u1ef1c t\u1eadp xu\u1ed1ng th\u1ea5p b\u1ea5t th\u01b0\u1eddng<\/li>\n<li>Th\u01b0\u1eddng xuy\u00ean \u1ed1m ho\u1eb7c c\u1ea3m l\u1ea1nh nh\u1eb9 (immune system suy y\u1ebfu)<\/li>\n<\/ul>\n<hr class=\"wp-block-separator\"\/>\n<p class=\"wp-block-paragraph\">V\u1edbi l\u1ecbch t\u1eadp 5 bu\u1ed5i\/tu\u1ea7n, h\u00e3y \u0111\u1ea7u t\u01b0 v\u00e0o \u0111\u1ed3 t\u1eadp ch\u1ea5t l\u01b0\u1ee3ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 b\u1ea1n m\u1ed7i bu\u1ed5i. \ud83d\udc49 <a href=\"https:\/\/lemogym.com\/th\/shop\/\"><strong>Xem \u0111\u1ed3 t\u1eadp gym n\u1eef LE MO GYM<\/strong><\/a><\/p>\n<p class=\"wp-block-paragraph\"><em>LE MO GYM \u2014 Activewear cao c\u1ea5p cho n\u1eef t\u1eadp gym nghi\u00eam t\u00fac.<\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>L\u1ecbch t\u1eadp gym 5 bu\u1ed5i\/tu\u1ea7n l\u00e0 b\u01b0\u1edbc ti\u1ebfp theo t\u1ef1 nhi\u00ean khi b\u1ea1n \u0111\u00e3 qua giai \u0111o\u1ea1n beginner (3 bu\u1ed5i full body) v\u00e0 mu\u1ed1n ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp nhanh h\u01a1n, to\u00e0n di\u1ec7n h\u01a1n. Ch\u01b0\u01a1ng tr\u00ecnh 5 ng\u00e0y cho ph\u00e9p t\u1eadp m\u1ed7i nh\u00f3m c\u01a1 v\u1edbi volume cao h\u01a1n v\u00e0 t\u1ea7n su\u1ea5t t\u1ed1t h\u01a1n \u2014 nh\u01b0ng c\u1ea7n k\u1ebf ho\u1ea1ch r\u00f5 r\u00e0ng \u0111\u1ec3 kh\u00f4ng overtrain. Ai Ph\u00f9 H\u1ee3p V\u1edbi L\u1ecbch T\u1eadp 5 Bu\u1ed5i\/Tu\u1ea7n? \u0110\u00e3 t\u1eadp gym \u00edt nh\u1ea5t 3\u20136 th\u00e1ng li\u00ean t\u1ee5c v\u1edbi l\u1ecbch 3 bu\u1ed5i\/tu\u1ea7n \u0110\u00e3 n\u1eafm v\u1eefng k\u1ef9 thu\u1eadt c\u01a1 b\u1ea3n: squat, deadlift, bench press, row, overhead press Kh\u00f4ng c\u00f3 ti\u1ebfn tr\u00ecnh \u0111\u00e1ng k\u1ec3 v\u1edbi 3 bu\u1ed5i\/tu\u1ea7n n\u1eefa C\u00f3 th\u1ec3 cam k\u1ebft \u00edt nh\u1ea5t 45\u201360 ph\u00fat m\u1ed7i bu\u1ed5i \u0110ang ng\u1ee7 \u0111\u1ee7 gi\u1ea5c (7\u20139 ti\u1ebfng) v\u00e0 \u0103n \u0111\u1ee7 protein L\u1ecbch T\u1eadp 5 Bu\u1ed5i\/Tu\u1ea7n \u2014 Upper\/Lower + Push\/Pull\/Legs Th\u1ee9 2 \u2014 Push (Ng\u1ef1c, Vai, Tay Sau) Barbell Bench Press: 4\u00d76\u20138 Incline Dumbbell Press: 3\u00d710\u201312 Seated Overhead Press: 3\u00d78\u201310 Lateral Raise: 4\u00d712\u201315 Tricep Pushdown: 3\u00d712\u201315 Overhead Tricep Extension: 3\u00d712 Th\u1ee9 3 \u2014 Pull (L\u01b0ng, Tay Tr\u01b0\u1edbc) Deadlift: 4\u00d75\u20136 Lat Pulldown: 4\u00d78\u201310 Cable Seated Row: 3\u00d710\u201312 Face Pull: 3\u00d715 Barbell Curl: 3\u00d710\u201312 Hammer Curl: 3\u00d712\u201315 Th\u1ee9 4 \u2014 Legs (\u0110\u00f9i, M\u00f4ng, B\u1eafp Ch\u00e2n) Back Squat: 4\u00d76\u20138 Romanian Deadlift: 3\u00d78\u201310 Leg Press: 3\u00d712\u201315 Hip Thrust: 4\u00d710\u201312 Leg Curl: 3\u00d712\u201315 Calf Raise: 4\u00d715\u201320 Th\u1ee9 5 \u2014 Ngh\u1ec9 Ho\u1eb7c Active Recovery Ng\u00e0y ngh\u1ec9 gi\u1eefa tu\u1ea7n r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng (CNS) ph\u1ee5c h\u1ed3i. C\u00f3 th\u1ec3 t\u1eadp yoga nh\u1eb9, \u0111i b\u1ed9 30 ph\u00fat, ho\u1eb7c stretching. Kh\u00f4ng t\u1eadp n\u1eb7ng. Th\u1ee9 6 \u2014 Upper Body (K\u1ebft H\u1ee3p) Barbell Row: 4\u00d76\u20138 Incline Bench Press: 3\u00d78\u201310 Pull-up \/ Assisted Pull-up: 3\u00d78 Arnold Press: 3\u00d710 Rear Delt Fly: 3\u00d715 Supersets: Bicep Curl &#038; Tricep Dip: 3\u00d712 Th\u1ee9 7 \u2014 Glutes &#038; Core Intensive Hip Thrust: 4\u00d712\u201315 (volume set) Bulgarian Split Squat: 3\u00d710 m\u1ed7i ch\u00e2n Cable Kickbacks: 3\u00d715 m\u1ed7i ch\u00e2n Lateral Band Walks: 3\u00d720 b\u01b0\u1edbc Plank: 3\u00d760 gi\u00e2y Dead Bug: 3\u00d710 m\u1ed7i b\u00ean Ab Wheel Rollout: 3\u00d78\u201310 Dinh D\u01b0\u1ee1ng Cho L\u1ecbch T\u1eadp 5 Bu\u1ed5i\/Tu\u1ea7n Khi t\u1eadp 5 bu\u1ed5i\/tu\u1ea7n, nhu c\u1ea7u dinh d\u01b0\u1ee1ng t\u0103ng \u0111\u00e1ng k\u1ec3: Protein: 2.0\u20132.2g\/kg\/ng\u00e0y (t\u0103ng t\u1eeb 1.6g khi t\u1eadp 3 bu\u1ed5i) Carbs: 5\u20137g\/kg\/ng\u00e0y \u2014 n\u0103ng l\u01b0\u1ee3ng cho 5 bu\u1ed5i t\u1eadp Calo t\u1ed5ng: T\u0103ng 200\u2013400 kcal so v\u1edbi maintenance n\u1ebfu m\u1ee5c ti\u00eau t\u0103ng c\u01a1 Meal timing: \u0102n m\u1ed7i 3\u20134 ti\u1ebfng \u0111\u1ec3 duy tr\u00ec amino acid m\u00e1u \u1ed5n \u0111\u1ecbnh D\u1ea5u Hi\u1ec7u Overtrain V\u1edbi 5 Bu\u1ed5i\/Tu\u1ea7n N\u1ebfu b\u1ea1n th\u1ea5y c\u00e1c d\u1ea5u hi\u1ec7u sau, h\u00e3y gi\u1ea3m xu\u1ed1ng 4 bu\u1ed5i\/tu\u1ea7n ho\u1eb7c ngh\u1ec9 1 tu\u1ea7n deload: Kh\u00f4ng c\u00f2n ti\u1ebfn b\u1ed9 v\u1ec1 t\u1ea1 trong 2\u20133 tu\u1ea7n \u0110au nh\u1ee9c c\u01a1 k\u00e9o d\u00e0i h\u01a1n 72 gi\u1edd M\u1ec7t m\u1ecfi li\u00ean t\u1ee5c d\u00f9 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c \u0110\u1ed9ng l\u1ef1c t\u1eadp xu\u1ed1ng th\u1ea5p b\u1ea5t th\u01b0\u1eddng Th\u01b0\u1eddng xuy\u00ean \u1ed1m ho\u1eb7c c\u1ea3m l\u1ea1nh nh\u1eb9 (immune system suy y\u1ebfu) V\u1edbi l\u1ecbch t\u1eadp 5 bu\u1ed5i\/tu\u1ea7n, h\u00e3y \u0111\u1ea7u t\u01b0 v\u00e0o \u0111\u1ed3 t\u1eadp ch\u1ea5t l\u01b0\u1ee3ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 b\u1ea1n m\u1ed7i bu\u1ed5i. \ud83d\udc49 Xem \u0111\u1ed3 t\u1eadp gym n\u1eef LE MO GYM LE MO GYM \u2014 Activewear cao c\u1ea5p cho n\u1eef t\u1eadp gym nghi\u00eam t\u00fac.<\/p>","protected":false},"author":1,"featured_media":26066,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[290],"tags":[305,181,303,308,317],"class_list":["post-25973","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-tap-gym","tag-lich-tap-gym","tag-tap-gym","tag-tap-gym-hieu-qua","tag-tap-ta-nu","tag-workout-nu"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>L\u1ecbch T\u1eadp Gym 5 Bu\u1ed5i\/Tu\u1ea7n Cho N\u1eef \u2014 T\u1eeb Beginner \u0110\u1ebfn Intermediate - LE MO GYM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lemogym.com\/th\/lich-tap-gym-5-buoi-tuan-cho-nu\/\" \/>\n<meta property=\"og:locale\" content=\"th_TH\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L\u1ecbch T\u1eadp Gym 5 Bu\u1ed5i\/Tu\u1ea7n Cho N\u1eef \u2014 T\u1eeb Beginner \u0110\u1ebfn Intermediate - LE MO GYM\" \/>\n<meta property=\"og:description\" content=\"L\u1ecbch t\u1eadp gym 5 bu\u1ed5i\/tu\u1ea7n l\u00e0 b\u01b0\u1edbc ti\u1ebfp theo t\u1ef1 nhi\u00ean khi b\u1ea1n \u0111\u00e3 qua giai \u0111o\u1ea1n beginner (3 bu\u1ed5i full body) v\u00e0 mu\u1ed1n ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp nhanh h\u01a1n, to\u00e0n di\u1ec7n h\u01a1n. Ch\u01b0\u01a1ng tr\u00ecnh 5 ng\u00e0y cho ph\u00e9p t\u1eadp m\u1ed7i nh\u00f3m c\u01a1 v\u1edbi volume cao h\u01a1n v\u00e0 t\u1ea7n su\u1ea5t t\u1ed1t h\u01a1n \u2014 nh\u01b0ng c\u1ea7n k\u1ebf ho\u1ea1ch r\u00f5 r\u00e0ng \u0111\u1ec3 kh\u00f4ng overtrain. Ai Ph\u00f9 H\u1ee3p V\u1edbi L\u1ecbch T\u1eadp 5 Bu\u1ed5i\/Tu\u1ea7n? \u0110\u00e3 t\u1eadp gym \u00edt nh\u1ea5t 3\u20136 th\u00e1ng li\u00ean t\u1ee5c v\u1edbi l\u1ecbch 3 bu\u1ed5i\/tu\u1ea7n \u0110\u00e3 n\u1eafm v\u1eefng k\u1ef9 thu\u1eadt c\u01a1 b\u1ea3n: squat, deadlift, bench press, row, overhead press Kh\u00f4ng c\u00f3 ti\u1ebfn tr\u00ecnh \u0111\u00e1ng k\u1ec3 v\u1edbi 3 bu\u1ed5i\/tu\u1ea7n n\u1eefa C\u00f3 th\u1ec3 cam k\u1ebft \u00edt nh\u1ea5t 45\u201360 ph\u00fat m\u1ed7i bu\u1ed5i \u0110ang ng\u1ee7 \u0111\u1ee7 gi\u1ea5c (7\u20139 ti\u1ebfng) v\u00e0 \u0103n \u0111\u1ee7 protein L\u1ecbch T\u1eadp 5 Bu\u1ed5i\/Tu\u1ea7n \u2014 Upper\/Lower + Push\/Pull\/Legs Th\u1ee9 2 \u2014 Push (Ng\u1ef1c, Vai, Tay Sau) Barbell Bench Press: 4\u00d76\u20138 Incline Dumbbell Press: 3\u00d710\u201312 Seated Overhead Press: 3\u00d78\u201310 Lateral Raise: 4\u00d712\u201315 Tricep Pushdown: 3\u00d712\u201315 Overhead Tricep Extension: 3\u00d712 Th\u1ee9 3 \u2014 Pull (L\u01b0ng, Tay Tr\u01b0\u1edbc) Deadlift: 4\u00d75\u20136 Lat Pulldown: 4\u00d78\u201310 Cable Seated Row: 3\u00d710\u201312 Face Pull: 3\u00d715 Barbell Curl: 3\u00d710\u201312 Hammer Curl: 3\u00d712\u201315 Th\u1ee9 4 \u2014 Legs (\u0110\u00f9i, M\u00f4ng, B\u1eafp Ch\u00e2n) Back Squat: 4\u00d76\u20138 Romanian Deadlift: 3\u00d78\u201310 Leg Press: 3\u00d712\u201315 Hip Thrust: 4\u00d710\u201312 Leg Curl: 3\u00d712\u201315 Calf Raise: 4\u00d715\u201320 Th\u1ee9 5 \u2014 Ngh\u1ec9 Ho\u1eb7c Active Recovery Ng\u00e0y ngh\u1ec9 gi\u1eefa tu\u1ea7n r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng (CNS) ph\u1ee5c h\u1ed3i. C\u00f3 th\u1ec3 t\u1eadp yoga nh\u1eb9, \u0111i b\u1ed9 30 ph\u00fat, ho\u1eb7c stretching. Kh\u00f4ng t\u1eadp n\u1eb7ng. Th\u1ee9 6 \u2014 Upper Body (K\u1ebft H\u1ee3p) Barbell Row: 4\u00d76\u20138 Incline Bench Press: 3\u00d78\u201310 Pull-up \/ Assisted Pull-up: 3\u00d78 Arnold Press: 3\u00d710 Rear Delt Fly: 3\u00d715 Supersets: Bicep Curl &#038; Tricep Dip: 3\u00d712 Th\u1ee9 7 \u2014 Glutes &#038; Core Intensive Hip Thrust: 4\u00d712\u201315 (volume set) Bulgarian Split Squat: 3\u00d710 m\u1ed7i ch\u00e2n Cable Kickbacks: 3\u00d715 m\u1ed7i ch\u00e2n Lateral Band Walks: 3\u00d720 b\u01b0\u1edbc Plank: 3\u00d760 gi\u00e2y Dead Bug: 3\u00d710 m\u1ed7i b\u00ean Ab Wheel Rollout: 3\u00d78\u201310 Dinh D\u01b0\u1ee1ng Cho L\u1ecbch T\u1eadp 5 Bu\u1ed5i\/Tu\u1ea7n Khi t\u1eadp 5 bu\u1ed5i\/tu\u1ea7n, nhu c\u1ea7u dinh d\u01b0\u1ee1ng t\u0103ng \u0111\u00e1ng k\u1ec3: Protein: 2.0\u20132.2g\/kg\/ng\u00e0y (t\u0103ng t\u1eeb 1.6g khi t\u1eadp 3 bu\u1ed5i) Carbs: 5\u20137g\/kg\/ng\u00e0y \u2014 n\u0103ng l\u01b0\u1ee3ng cho 5 bu\u1ed5i t\u1eadp Calo t\u1ed5ng: T\u0103ng 200\u2013400 kcal so v\u1edbi maintenance n\u1ebfu m\u1ee5c ti\u00eau t\u0103ng c\u01a1 Meal timing: \u0102n m\u1ed7i 3\u20134 ti\u1ebfng \u0111\u1ec3 duy tr\u00ec amino acid m\u00e1u \u1ed5n \u0111\u1ecbnh D\u1ea5u Hi\u1ec7u Overtrain V\u1edbi 5 Bu\u1ed5i\/Tu\u1ea7n N\u1ebfu b\u1ea1n th\u1ea5y c\u00e1c d\u1ea5u hi\u1ec7u sau, h\u00e3y gi\u1ea3m xu\u1ed1ng 4 bu\u1ed5i\/tu\u1ea7n ho\u1eb7c ngh\u1ec9 1 tu\u1ea7n deload: Kh\u00f4ng c\u00f2n ti\u1ebfn b\u1ed9 v\u1ec1 t\u1ea1 trong 2\u20133 tu\u1ea7n \u0110au nh\u1ee9c c\u01a1 k\u00e9o d\u00e0i h\u01a1n 72 gi\u1edd M\u1ec7t m\u1ecfi li\u00ean t\u1ee5c d\u00f9 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c \u0110\u1ed9ng l\u1ef1c t\u1eadp xu\u1ed1ng th\u1ea5p b\u1ea5t th\u01b0\u1eddng Th\u01b0\u1eddng xuy\u00ean \u1ed1m ho\u1eb7c c\u1ea3m l\u1ea1nh nh\u1eb9 (immune system suy y\u1ebfu) V\u1edbi l\u1ecbch t\u1eadp 5 bu\u1ed5i\/tu\u1ea7n, h\u00e3y \u0111\u1ea7u t\u01b0 v\u00e0o \u0111\u1ed3 t\u1eadp ch\u1ea5t l\u01b0\u1ee3ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 b\u1ea1n m\u1ed7i bu\u1ed5i. \ud83d\udc49 Xem \u0111\u1ed3 t\u1eadp gym n\u1eef LE MO GYM LE MO GYM \u2014 Activewear cao c\u1ea5p cho n\u1eef t\u1eadp gym nghi\u00eam t\u00fac.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/lemogym.com\/th\/lich-tap-gym-5-buoi-tuan-cho-nu\/\" \/>\n<meta property=\"og:site_name\" content=\"LE MO GYM\" \/>\n<meta property=\"article:published_time\" content=\"2026-07-07T15:10:29+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-07-08T09:58:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-lifting-weights.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"960\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 \u0e19\u0e32\u0e17\u0e35\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/lemogym.com\\\/lich-tap-gym-5-buoi-tuan-cho-nu\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/lemogym.com\\\/lich-tap-gym-5-buoi-tuan-cho-nu\\\/\"},\"author\":{\"name\":\"\",\"@id\":\"https:\\\/\\\/lemogym.com\\\/#\\\/schema\\\/person\\\/34e40132f09a3a49a660b7559751bb8d\"},\"headline\":\"L\u1ecbch T\u1eadp Gym 5 Bu\u1ed5i\\\/Tu\u1ea7n Cho N\u1eef \u2014 T\u1eeb Beginner \u0110\u1ebfn Intermediate\",\"datePublished\":\"2026-07-07T15:10:29+00:00\",\"dateModified\":\"2026-07-08T09:58:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/lemogym.com\\\/lich-tap-gym-5-buoi-tuan-cho-nu\\\/\"},\"wordCount\":636,\"publisher\":{\"@id\":\"https:\\\/\\\/lemogym.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/lemogym.com\\\/lich-tap-gym-5-buoi-tuan-cho-nu\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/lemogym.com\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/gym-woman-workout-2.jpg\",\"keywords\":[\"l\u1ecbch t\u1eadp gym\",\"t\u1eadp gym\",\"t\u1eadp gym hi\u1ec7u qu\u1ea3\",\"t\u1eadp t\u1ea1 n\u1eef\",\"workout n\u1eef\"],\"articleSection\":[\"Ki\u1ebfn Th\u1ee9c T\u1eadp Gym\"],\"inLanguage\":\"th\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/lemogym.com\\\/lich-tap-gym-5-buoi-tuan-cho-nu\\\/\",\"url\":\"https:\\\/\\\/lemogym.com\\\/lich-tap-gym-5-buoi-tuan-cho-nu\\\/\",\"name\":\"L\u1ecbch T\u1eadp Gym 5 Bu\u1ed5i\\\/Tu\u1ea7n Cho N\u1eef \u2014 T\u1eeb Beginner \u0110\u1ebfn Intermediate - 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LE MO GYM","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/lemogym.com\/th\/lich-tap-gym-5-buoi-tuan-cho-nu\/","og_locale":"th_TH","og_type":"article","og_title":"L\u1ecbch T\u1eadp Gym 5 Bu\u1ed5i\/Tu\u1ea7n Cho N\u1eef \u2014 T\u1eeb Beginner \u0110\u1ebfn Intermediate - LE MO GYM","og_description":"L\u1ecbch t\u1eadp gym 5 bu\u1ed5i\/tu\u1ea7n l\u00e0 b\u01b0\u1edbc ti\u1ebfp theo t\u1ef1 nhi\u00ean khi b\u1ea1n \u0111\u00e3 qua giai \u0111o\u1ea1n beginner (3 bu\u1ed5i full body) v\u00e0 mu\u1ed1n ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp nhanh h\u01a1n, to\u00e0n di\u1ec7n h\u01a1n. Ch\u01b0\u01a1ng tr\u00ecnh 5 ng\u00e0y cho ph\u00e9p t\u1eadp m\u1ed7i nh\u00f3m c\u01a1 v\u1edbi volume cao h\u01a1n v\u00e0 t\u1ea7n su\u1ea5t t\u1ed1t h\u01a1n \u2014 nh\u01b0ng c\u1ea7n k\u1ebf ho\u1ea1ch r\u00f5 r\u00e0ng \u0111\u1ec3 kh\u00f4ng overtrain. Ai Ph\u00f9 H\u1ee3p V\u1edbi L\u1ecbch T\u1eadp 5 Bu\u1ed5i\/Tu\u1ea7n? \u0110\u00e3 t\u1eadp gym \u00edt nh\u1ea5t 3\u20136 th\u00e1ng li\u00ean t\u1ee5c v\u1edbi l\u1ecbch 3 bu\u1ed5i\/tu\u1ea7n \u0110\u00e3 n\u1eafm v\u1eefng k\u1ef9 thu\u1eadt c\u01a1 b\u1ea3n: squat, deadlift, bench press, row, overhead press Kh\u00f4ng c\u00f3 ti\u1ebfn tr\u00ecnh \u0111\u00e1ng k\u1ec3 v\u1edbi 3 bu\u1ed5i\/tu\u1ea7n n\u1eefa C\u00f3 th\u1ec3 cam k\u1ebft \u00edt nh\u1ea5t 45\u201360 ph\u00fat m\u1ed7i bu\u1ed5i \u0110ang ng\u1ee7 \u0111\u1ee7 gi\u1ea5c (7\u20139 ti\u1ebfng) v\u00e0 \u0103n \u0111\u1ee7 protein L\u1ecbch T\u1eadp 5 Bu\u1ed5i\/Tu\u1ea7n \u2014 Upper\/Lower + Push\/Pull\/Legs Th\u1ee9 2 \u2014 Push (Ng\u1ef1c, Vai, Tay Sau) Barbell Bench Press: 4\u00d76\u20138 Incline Dumbbell Press: 3\u00d710\u201312 Seated Overhead Press: 3\u00d78\u201310 Lateral Raise: 4\u00d712\u201315 Tricep Pushdown: 3\u00d712\u201315 Overhead Tricep Extension: 3\u00d712 Th\u1ee9 3 \u2014 Pull (L\u01b0ng, Tay Tr\u01b0\u1edbc) Deadlift: 4\u00d75\u20136 Lat Pulldown: 4\u00d78\u201310 Cable Seated Row: 3\u00d710\u201312 Face Pull: 3\u00d715 Barbell Curl: 3\u00d710\u201312 Hammer Curl: 3\u00d712\u201315 Th\u1ee9 4 \u2014 Legs (\u0110\u00f9i, M\u00f4ng, B\u1eafp Ch\u00e2n) Back Squat: 4\u00d76\u20138 Romanian Deadlift: 3\u00d78\u201310 Leg Press: 3\u00d712\u201315 Hip Thrust: 4\u00d710\u201312 Leg Curl: 3\u00d712\u201315 Calf Raise: 4\u00d715\u201320 Th\u1ee9 5 \u2014 Ngh\u1ec9 Ho\u1eb7c Active Recovery Ng\u00e0y ngh\u1ec9 gi\u1eefa tu\u1ea7n r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 h\u1ec7 th\u1ea7n kinh trung \u01b0\u01a1ng (CNS) ph\u1ee5c h\u1ed3i. C\u00f3 th\u1ec3 t\u1eadp yoga nh\u1eb9, \u0111i b\u1ed9 30 ph\u00fat, ho\u1eb7c stretching. Kh\u00f4ng t\u1eadp n\u1eb7ng. Th\u1ee9 6 \u2014 Upper Body (K\u1ebft H\u1ee3p) Barbell Row: 4\u00d76\u20138 Incline Bench Press: 3\u00d78\u201310 Pull-up \/ Assisted Pull-up: 3\u00d78 Arnold Press: 3\u00d710 Rear Delt Fly: 3\u00d715 Supersets: Bicep Curl &#038; Tricep Dip: 3\u00d712 Th\u1ee9 7 \u2014 Glutes &#038; Core Intensive Hip Thrust: 4\u00d712\u201315 (volume set) Bulgarian Split Squat: 3\u00d710 m\u1ed7i ch\u00e2n Cable Kickbacks: 3\u00d715 m\u1ed7i ch\u00e2n Lateral Band Walks: 3\u00d720 b\u01b0\u1edbc Plank: 3\u00d760 gi\u00e2y Dead Bug: 3\u00d710 m\u1ed7i b\u00ean Ab Wheel Rollout: 3\u00d78\u201310 Dinh D\u01b0\u1ee1ng Cho L\u1ecbch T\u1eadp 5 Bu\u1ed5i\/Tu\u1ea7n Khi t\u1eadp 5 bu\u1ed5i\/tu\u1ea7n, nhu c\u1ea7u dinh d\u01b0\u1ee1ng t\u0103ng \u0111\u00e1ng k\u1ec3: Protein: 2.0\u20132.2g\/kg\/ng\u00e0y (t\u0103ng t\u1eeb 1.6g khi t\u1eadp 3 bu\u1ed5i) Carbs: 5\u20137g\/kg\/ng\u00e0y \u2014 n\u0103ng l\u01b0\u1ee3ng cho 5 bu\u1ed5i t\u1eadp Calo t\u1ed5ng: T\u0103ng 200\u2013400 kcal so v\u1edbi maintenance n\u1ebfu m\u1ee5c ti\u00eau t\u0103ng c\u01a1 Meal timing: \u0102n m\u1ed7i 3\u20134 ti\u1ebfng \u0111\u1ec3 duy tr\u00ec amino acid m\u00e1u \u1ed5n \u0111\u1ecbnh D\u1ea5u Hi\u1ec7u Overtrain V\u1edbi 5 Bu\u1ed5i\/Tu\u1ea7n N\u1ebfu b\u1ea1n th\u1ea5y c\u00e1c d\u1ea5u hi\u1ec7u sau, h\u00e3y gi\u1ea3m xu\u1ed1ng 4 bu\u1ed5i\/tu\u1ea7n ho\u1eb7c ngh\u1ec9 1 tu\u1ea7n deload: Kh\u00f4ng c\u00f2n ti\u1ebfn b\u1ed9 v\u1ec1 t\u1ea1 trong 2\u20133 tu\u1ea7n \u0110au nh\u1ee9c c\u01a1 k\u00e9o d\u00e0i h\u01a1n 72 gi\u1edd M\u1ec7t m\u1ecfi li\u00ean t\u1ee5c d\u00f9 ng\u1ee7 \u0111\u1ee7 gi\u1ea5c \u0110\u1ed9ng l\u1ef1c t\u1eadp xu\u1ed1ng th\u1ea5p b\u1ea5t th\u01b0\u1eddng Th\u01b0\u1eddng xuy\u00ean \u1ed1m ho\u1eb7c c\u1ea3m l\u1ea1nh nh\u1eb9 (immune system suy y\u1ebfu) V\u1edbi l\u1ecbch t\u1eadp 5 bu\u1ed5i\/tu\u1ea7n, h\u00e3y \u0111\u1ea7u t\u01b0 v\u00e0o \u0111\u1ed3 t\u1eadp ch\u1ea5t l\u01b0\u1ee3ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 b\u1ea1n m\u1ed7i bu\u1ed5i. \ud83d\udc49 Xem \u0111\u1ed3 t\u1eadp gym n\u1eef LE MO GYM LE MO GYM \u2014 Activewear cao c\u1ea5p cho n\u1eef t\u1eadp gym nghi\u00eam t\u00fac.","og_url":"https:\/\/lemogym.com\/th\/lich-tap-gym-5-buoi-tuan-cho-nu\/","og_site_name":"LE MO GYM","article_published_time":"2026-07-07T15:10:29+00:00","article_modified_time":"2026-07-08T09:58:00+00:00","og_image":[{"width":1280,"height":960,"url":"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/woman-lifting-weights.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Written by":"","Est. reading time":"3 \u0e19\u0e32\u0e17\u0e35"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/lemogym.com\/lich-tap-gym-5-buoi-tuan-cho-nu\/#article","isPartOf":{"@id":"https:\/\/lemogym.com\/lich-tap-gym-5-buoi-tuan-cho-nu\/"},"author":{"name":"","@id":"https:\/\/lemogym.com\/#\/schema\/person\/34e40132f09a3a49a660b7559751bb8d"},"headline":"L\u1ecbch T\u1eadp Gym 5 Bu\u1ed5i\/Tu\u1ea7n Cho N\u1eef \u2014 T\u1eeb Beginner \u0110\u1ebfn Intermediate","datePublished":"2026-07-07T15:10:29+00:00","dateModified":"2026-07-08T09:58:00+00:00","mainEntityOfPage":{"@id":"https:\/\/lemogym.com\/lich-tap-gym-5-buoi-tuan-cho-nu\/"},"wordCount":636,"publisher":{"@id":"https:\/\/lemogym.com\/#organization"},"image":{"@id":"https:\/\/lemogym.com\/lich-tap-gym-5-buoi-tuan-cho-nu\/#primaryimage"},"thumbnailUrl":"https:\/\/lemogym.com\/wp-content\/uploads\/2026\/07\/gym-woman-workout-2.jpg","keywords":["l\u1ecbch t\u1eadp gym","t\u1eadp gym","t\u1eadp gym hi\u1ec7u qu\u1ea3","t\u1eadp t\u1ea1 n\u1eef","workout n\u1eef"],"articleSection":["Ki\u1ebfn Th\u1ee9c T\u1eadp Gym"],"inLanguage":"th"},{"@type":"WebPage","@id":"https:\/\/lemogym.com\/lich-tap-gym-5-buoi-tuan-cho-nu\/","url":"https:\/\/lemogym.com\/lich-tap-gym-5-buoi-tuan-cho-nu\/","name":"L\u1ecbch T\u1eadp Gym 5 Bu\u1ed5i\/Tu\u1ea7n Cho N\u1eef \u2014 T\u1eeb Beginner \u0110\u1ebfn Intermediate - 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