Monday — Full Body A
Estimated time: 45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 4 | 8 | |
| Bench Press | 4 | 8 | |
| Bent Over Row | 3 | 10 | |
| Overhead Press | 3 | 10 | |
| Plank | 3 | 45s hold |
Tuesday — Rest Day
💤
Light cardio or stretching recommended. A 20-minute walk or foam rolling session works well.
Wednesday — Full Body B
Estimated time: 45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 4 | 6 | |
| Incline Dumbbell Press | 3 | 10 | |
| Lat Pulldown | 3 | 10 | |
| Dumbbell Lunges | 3 | 10 each | |
| Cable Face Pull | 3 | 15 |
Thursday — Rest Day
💤
Recovery day. Light stretching or a short walk to stay loose.
Friday — Full Body C
Estimated time: 45 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 4 | 8 | |
| Dumbbell Row | 3 | 10 each | |
| Dips (or machine dips) | 3 | 10 | |
| Leg Curl | 3 | 12 | |
| Ab Wheel Rollout | 3 | 10 |
Saturday — Rest Day
💤
Optional light activity like swimming, cycling, or a long walk.
Sunday — Rest Day
💤
Full rest. Eat well and prepare for next week.
Tips: Warm up with 5 minutes of light cardio and dynamic stretches before lifting. Start with a lighter weight for the first set to groove the movement pattern.
Add weight gradually. If you can complete all sets and reps with good form, increase the weight by the smallest increment next session.
Use our Calorie Calculator to support your training with the right nutrition. Check your Heart Rate Calculator to monitor workout intensity.