Monday — Push (Chest/Shoulders/Triceps)
Estimated time: 50 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 8 | |
| Overhead Press | 3 | 10 | |
| Incline Dumbbell Press | 3 | 10 | |
| Lateral Raises | 3 | 15 | |
| Tricep Pushdowns | 3 | 12 | |
| Overhead Tricep Extension | 3 | 12 |
Tuesday — Pull (Back/Biceps)
Estimated time: 50 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deadlift | 4 | 6 | |
| Pull-ups (or lat pulldown) | 4 | 8 | |
| Seated Cable Row | 3 | 10 | |
| Face Pulls | 3 | 15 | |
| Barbell Curl | 3 | 10 | |
| Hammer Curl | 3 | 12 |
Wednesday — Legs
Estimated time: 50 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 4 | 8 | |
| Romanian Deadlift | 3 | 10 | |
| Leg Press | 3 | 12 | |
| Leg Curl | 3 | 12 | |
| Calf Raises | 4 | 15 | |
| Leg Extension | 3 | 12 |
Thursday — Upper Body
Estimated time: 50 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bench Press | 3 | 10 | |
| Barbell Row | 4 | 8 | |
| Arnold Press | 3 | 10 | |
| Cable Fly | 3 | 12 | |
| Chin-ups | 3 | 8 | |
| Dips | 3 | 10 |
Friday — Lower Body
Estimated time: 50 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 4 | 8 | |
| Hip Thrust | 3 | 10 | |
| Walking Lunges | 3 | 12 each | |
| Leg Curl | 3 | 12 | |
| Standing Calf Raise | 4 | 12 | |
| Ab Wheel | 3 | 10 |
Saturday — Rest Day
💤
Full rest. Eat enough protein and get good sleep to support muscle recovery.
Sunday — Rest Day
💤
Full rest. Light stretching or a walk if you feel like moving. Prepare meals for the week ahead.
Tips: Progressive overload is the key. Track your weights and aim to add a small amount each week. If you can not increase weight, add a rep.
Eat at a slight calorie surplus (200-300 calories above maintenance) with at least 1.6g protein per kg of body weight. Sleep 7-9 hours. These matter as much as the training itself.
Use our Calorie Calculator to find your maintenance calories and plan your surplus. Check your Heart Rate Calculator to monitor recovery between sets.