Weekly Schedule Overview
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Day 1: Upper Body (Push Focus – Chest, Shoulders, Triceps)
Day 2: Lower Body Strength (Quads, Hamstrings, Glutes, Calves)
Day 3: Active Recovery or Light Cardio
Day 4: Upper Body (Pull Focus – Back, Biceps, Rear Delts)
Day 5: Full-Body Strength + Core
Day 6: Rest/Active Recovery
Day 7: Rest
Day 1: Upper Body – Push Focus
1. Flat Barbell Bench Press – 4 sets of 6-8 reps
2. Incline Dumbbell Bench Press – 3 sets of 10-12 reps
3. Overhead Dumbbell Shoulder Press – 4 sets of 8-10 reps
4. Cable Chest Flys – 3 sets of 12-15 reps
5. Lateral Raises (Dumbbells) – 3 sets of 12-15 reps
6. Tricep Dips or Close-Grip Bench Press – 3 sets of 8-10 reps
Day 2: Lower Body Strength
1. Barbell Back Squats – 4 sets of 6-8 reps
2. Deadlifts – 3 sets of 6-8 reps
3. Walking Dumbbell Lunges – 3 sets of 12-15 reps per leg
4. Leg Press Machine – 3 sets of 10-12 reps
5. Standing Calf Raises (Weighted) – 4 sets of 15-20 reps
6. Plank with Shoulder Taps – 3 sets of 30-45 seconds
Day 3: Active Recovery or Light Cardio
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30 minutes of low-intensity cardio (e.g., brisk walking, cycling, swimming)
15 minutes of mobility work or dynamic stretching
Day 4: Upper Body – Pull Focus
1. Pull-Ups/Chin-Ups (Weighted if Possible) – 4 sets of 8-12 reps
2. Barbell Bent-Over Rows – 4 sets of 6-8 reps
3. T-Bar Rows – 3 sets of 8-10 reps
4. Face Pulls (Cable or Bands) – 3 sets of 12-15 reps
5. Incline Dumbbell Bicep Curls – 3 sets of 10-12 reps
6. Hammer Curls (Dumbbells) – 3 sets of 12-15 reps
Day 5: Full-Body Strength + Core
1. Barbell Deadlifts or Power Cleans – 4 sets of 5-6 reps
2. Barbell Bench Press or Push Press – 4 sets of 6-8 reps
3. Barbell Squats – 4 sets of 6-8 reps
4. Kettlebell Swings – 3 sets of 15-20 reps
5. Hanging Leg Raises – 3 sets of 12-15 reps
6. Side Plank (with Dips) – 2 sets per side, 30 seconds each
Day 6: Rest or Active Recovery
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Light yoga, foam rolling, or a 30-minute walk.
Focus on relaxing and restoring.
Day 7: Rest
Complete rest day! Prioritize sleep and good nutrition.
Key Tips:
1. Progressive Overload: Gradually increase weights or reps weekly for strength
progress.
2. Nutrition: Eat enough protein and maintain a slight caloric surplus for muscle
growth or a caloric deficit for fat loss.
3. Recovery: Use rest days wisely and avoid overtraining.
4. Consistency: Stick to the plan for long-term results.
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