WORKOUT SCHEDULE
12 WEEKS
STAGE -1 (W1-W4)
STAGE - 2 (W5-W8)
STAGE - 3 (W9-W12)
DAY 1: Chest
DAY 2: Back
DAY 3: Rest
DAY 4: Legs
DAY 5: Shoulders
DAY 6: Rest
DAY 7: Legs
WEEK – (1 TO 4)
DAY – 1
WORKOUT
BARBELL BENCH PRESS
BARBELL BENCH PRESS
DBELL INCLINE PRESS
DBELL INCLINE PRESS
MACHINE CHEST FLY
INCLINE DBELL HEX PRESS (S1)
CHEST DIPS
WARMUP SETS
2-3
1-2
SETS
4
3
4
3
5
3
3
REPS
2-5
6-8
3-5
6-8
8-10
8-10
8-10
DAY – 2
WORKOUT
WARMUP SETS
SETS
2-3
4
3
1-2
4
3
5
3
1-2
3
REPS
WARMUP SETS
SETS
BBELL SQUAT
2-3
4
BBELL SQUAT
3
BBELL SUMO DEADLIFT
2
4
BBELL SUMO DEADLIFT
3
BBELL GLUTE RAISES
4
LYING HAMSTRING CURL (S1)
3
WEIGHTED GLUTE HYPEREXTENSION (S2)
3
REPS
BARBELL DEADLIFT
BARBELL DEADLIFT
LAT PULLDOWN
LAT PULLDOWN
CLOSE GRIP CABEL ROW
DBELL HIGH BENCH ROW (S1)
SEATED STRAIGHT ARM PULLDOWN (S2)
3-5
6-8
4-6
6-8
8-10
8-10
8-10
DAY – 4
WORKOUT
2-5
6-8
4-6
6-8
8-10
8-10
8-10
DAY – 5
WORKOUT
WARMUP SETS
SETS
SEATED DBELL OVERHEAD PRESS
2-3
4
SEATED DBELL OVERHEAD PRESS
3
STANDING LATERAL RAISES (S1)
3
INCLINE BENCH FRONT DBELL RAISES (S2)
3
STANDING STRAIGHT BAR BICEP CURL (S1)
3
LYING DBELL SKULL CRUSHER (S2)
3
SEATED DBELL ALTERNATE CURL (S1)
3
SEATED DBELL OVERHEAD TRICEP EXTENSION (S2)
3
ABS PLANK
4
REPS
3-5
6-8
8-10
8-10
6-8
8-10
6-8
8-10
1MIN
DAY – 7
WORKOUT
LEG PRESS
LEG PRESS
HACK SQUAT OR BBELL FRONT SQUAT
HACK SQUAT OR BBELL FRONT SQUAT
BULGARIAN SPLIT SQUAT
LEG EXTENSION (S1)
GOBLET SQUAT HEELS ELEVATED (S2)
WARMUP SETS
SETS
2-3
4
3
2
4
3
4
3
3
REPS
WARMUP SETS
SETS
2-3
4
2
4
3
3
4
3
3
REPS
WARMUP SETS
SETS
2-3
4
1-2
4
3
4
3
3
3
REPS
3-5
6-8
4-6
8-10
6-8
8-10
8-10
STAGE -2 (W5-W8)
DAY – 1
WORKOUT
BBELL BENCH PRESS
BBELL INCLINE BENCH PRESS
BBELL INCLINE BENCH PRESS
DBELL DECLINE PRESS
DBELL INCLINE PRONATED FLY
DBELL INCLINCE HEX PRESS (S1)
PUSH UPS (S2)
2-5
3-5
6-8
6-8
8-10
8-10
8-10
Day – 2
WORKOUT
BBELL DEADLIFT
BBELL PENDLAY ROW
BBELL PENDLAY ROW
LAT PULLDOWN
SINGLE ARM SEATED CABLE ROW
DBELL PULLOVER (S1)
BACK HYPEREXTENSION
3-5
3-5
6-8
6-8
6-8
8-10
8-10
DAY – 4
WORKOUT
BBELL BOX SQUAT
BBELL BOX SQUAT
BBELL HIPTHRUST
BBELL HIPTHRUST
BBELL WALKING LUNGES EACH LEG
DBELL ROMANIAN DEADLIFT (S1)
SEATED HAMSTRING CURL (S2)
WARMUP SETS
SETS
2-3
4
3
1-2
3
3
5
3
3
REPS
WARMUP SETS
SETS
2-3
4
3
3
3
3
3
3
3
4
REPS
WARMUP SETS
SETS
2-3
4
3
1-2
4
3
4
3
3
REPS
2-5
6-8
4-6
8-10
6-8
8-10
8-10
DAY – 5
WORKOUT
BBELL PUSH PRESS
BBELL PUSH PRESS
SEATED DBELL ARNOLD PRESS (S1)
SEATED SINGLE ARM LATERAL RAISES (S2)
SEATED HAMMER CURLS (S1)
TRICEP DIPS (S2)
MACHINE PREACHER CURL (S1)
CABLE TRICEP EXTENSION (S2)
PLANK
4-6
6-8
6-8
6-8
6-8
6-8
8-10
8-10
1 MIN
DAY – 7
WORKOUT
BACK SQUAT
BACK SQUAT
TRAP BAR DEADLIFT
TRAP BAR DEADLIFT
SINGLE LEG PRESS
DBELL LEG EXTENSION (S1)
ADDUCTOR ON FLOOR (S2)
4-6
8-10
6-8
8-10
6-8
8-10
8-10
STAGE – 3 (W9-W12)
DAY – 1
WORKOUT
BBELL BENCH PRESS
BBELL BENCH PRESS
DBELL INCLINE PRESS
DBELL INCLINE PRESS
DBELL HIGH INCLINE NEUTRAL GRIP PRESS
STANDING CABLE CROSSOVER (S1)
DECLINE BENCH DBELL HEX PRESS (S2)
WARMUP SETS
SETS
2-3
4
3
2-3
4
3
4
3
3
REPS
WARMUP SETS
SETS
2-3
4
3
1-2
4
3
4
3
3
REPS
WARMUP SETS
SETS
2-3
4
3
1-2
4
3
4
3
3
REPS
2-5
6-8
4-6
6-8
6-8
8-10
8-10
DAY -2
WORKOUT
DEADLIFTS
DEADLIFTS
DBELL SINGLE ARM ROW
DBELL SINGLE ARM ROW
CLOSE GRIP PULLDOWN
STANDING STRAIGHT ARM PULLDOWN (S1)
REAR DELT MACHINE FLY BACK FOCUS (S2)
3-5
6-8
4-6
6-8
8-10
8-10
8-10
DAY – 4
WORKOUT
BBELL SQUAT
BBELL SQUAT
BBELL ROMANIAN DEADLIFT
BBELL ROMANIAN DEADLIFT
DBELL WEIGHTED REVERSE LUNGES PER LEG
DBELL DEFICIT SUMO SQUAT (S1)
ABDUCTION (S2)
2-5
6-8
6-8
8-10
6-8
8-10
8-10
DAY – 5
WORKOUT
SEATED DBELL OVERHEAD PRESS
SEATED DBELL OVERHEAD PRESS
STANDING SHRUGS (S1)
SEATED CABLE REAR DELT ROW (S2)
STRAIGHT BAR CABLE BICEP CURL (S1)
TRICEP DOUBLE DBELL EXTENSION LYING (S2)
STANDING STRAIGHT BAR BICEP CURL (S1)
DIAMOND PUSHUPS (S2)
PALNK
WARMUP SETS
SETS
2-3
4
3
3
3
3
3
3
3
4
REPS
WARMUP SETS
SETS
2-3
4
3
1-2
4
3
4
3
3
REPS
2-5
6-8
8-10
8-10
8-10
8-10
6-8
8-10
1 MIN
DAY – 7
WORKOUT
LEG PRESS
LEG PRESS
HEELS ELEVATED BBELL SQUAT
HEELS ELEVATED BBELL SQUAT
WEIGHTED STEP UPS
SINGLE LEG EXTENSION (S1)
WALL SIT (S2)
3-5
6-8
6-8
8-10
6-8
8-10
1 MIN
DELOAD WEEK (W13)
DO ANY ONE OF THREE STAGES FOR ONLY ONE WEEK WITH 50 % -60 % OF MAX WEIGHT
AND DOUBLE TO TRIPLE REPS.