A 1-week workout routine based on general goals for strength, muscle gain, and overall
fitness.
1-Week Workout Routine: Full Body Focus with Split Days
Overview:
Day 1: Full Body Strength
Day 2: Active Recovery or Cardio (e.g., low-intensity steady-state cardio or mobility
work)
Day 3: Upper Body Strength
Day 4: Lower Body Strength
Day 5: Full Body (lighter, high-rep endurance focus)
Day 6: Active Recovery or Cardio
Day 7: Rest or Mobility Work
Day 1: Full Body Strength
Warm-Up:
o 5–10 minutes of dynamic stretching or light cardio (bike or treadmill)
o Arm circles, leg swings, hip openers
Workout:
Squats (Barbell or Dumbbells) – 4 sets of 6–8 reps
1.
Deadlifts (Conventional or Romanian) – 4 sets of 6–8 reps
2.
Bench Press (Barbell or Dumbbell) – 4 sets of 6–8 reps
3.
Pull-Ups or Lat Pulldowns – 3 sets of 8–10 reps
4.
Overhead Press (Barbell or Dumbbell) – 3 sets of 8–10 reps
5.
Plank – 3 sets of 30-60 seconds
6.
Cool Down:
o 5–10 minutes of light stretching, focusing on hamstrings, quads, chest, and
shoulders
Day 2: Active Recovery or Cardio
Option 1: Low-Intensity Cardio
o 30–45 minutes of steady-state cardio (brisk walk, light jog, cycling, swimming,
etc.)
Option 2: Mobility & Flexibility
o Focus on foam rolling, stretching, and dynamic mobility exercises (e.g., hip
openers, shoulder dislocates)
Day 3: Upper Body Strength
Warm-Up:
o 5–10 minutes of dynamic upper body movements (shoulder rolls, arm swings)
Workout:
1. Incline Dumbbell Press – 4 sets of 8–10 reps
2. Barbell Row (or Dumbbell Row) – 4 sets of 8–10 reps
3. Dumbbell Lateral Raises – 3 sets of 12–15 reps
4. Dumbbell Bicep Curls – 3 sets of 12–15 reps
5. Tricep Dips (Bench or Parallel Bar) – 3 sets of 8–12 reps
6. Face Pulls (for rear delts) – 3 sets of 12–15 reps
Cool Down:
o Stretching for the upper body (focus on chest, shoulders, arms)
Day 4: Lower Body Strength
Warm-Up:
o 5–10 minutes of light cardio or dynamic lower body movements (leg swings,
walking lunges)
Workout:
1. Barbell Back Squats – 4 sets of 6–8 reps
2. Romanian Deadlifts – 4 sets of 8 reps
3. Leg Press – 3 sets of 10 reps
4. Walking Lunges – 3 sets of 12–15 steps per leg
5. Leg Curls (Machine or Bodyweight) – 3 sets of 12 reps
6. Calf Raises – 4 sets of 15–20 reps
Cool Down:
o Stretching for the lower body (quads, hamstrings, calves, hip flexors)
Day 5: Full Body Endurance/Hypertrophy
Warm-Up:
o 5–10 minutes of light cardio and full body dynamic stretches
Workout:
1. Goblet Squats – 3 sets of 15–20 reps
2. Push-Ups (or Dumbbell Chest Press) – 3 sets of 12–15 reps
3. Kettlebell Swings (or Dumbbell Deadlifts) – 3 sets of 15–20 reps
4. Renegade Rows (Dumbbells) – 3 sets of 10–12 reps per side
5. Burpees – 3 sets of 12–15 reps
6. Russian Twists (with weight) – 3 sets of 20 twists per side
Cool Down:
o Stretching for the entire body (focus on hips, shoulders, chest, and lower back)
Day 6: Active Recovery or Cardio
Option 1: Low-Intensity Cardio
o 30–45 minutes of steady-state cardio (walking, cycling, light swimming)
Option 2: Yoga or Mobility
o 30 minutes of yoga focusing on flexibility and relaxation
Day 7: Rest or Mobility
Rest Day:
o Complete rest or very light activity (gentle walk, stretching)
Optional Mobility Work:
o Foam rolling, dynamic stretching, or mobility drills focusing on problem areas
(e.g., tight hips, shoulders, or hamstrings)
Additional Notes:
Progressive Overload: Gradually increase weights, reps, or sets each week to continue
challenging your body and making progress.
Nutrition: Ensure you're eating enough to support your goals (e.g., higher protein intake
for muscle gain, caloric deficit for fat loss). Aim for a balanced diet with sufficient
protein, healthy fats, and complex carbohydrates.
Hydration: Drink plenty of water before, during, and after workouts.
Rest: Ensure you’re getting enough sleep for recovery, typically around 7–9 hours per
night.
GENERATED BY AI
