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Weekly Workout Schedule Text

The document outlines a weekly workout schedule consisting of 4-5 days of varied exercises including full body strength, HIIT cardio, upper and lower body workouts, and core focus. It also provides nutrition tips emphasizing protein intake, hydration, clean eating, and sufficient sleep for optimal recovery. Additionally, it includes advice for height enhancement and vascularity improvement through specific exercises.

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exoeagle47
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19 views3 pages

Weekly Workout Schedule Text

The document outlines a weekly workout schedule consisting of 4-5 days of varied exercises including full body strength, HIIT cardio, upper and lower body workouts, and core focus. It also provides nutrition tips emphasizing protein intake, hydration, clean eating, and sufficient sleep for optimal recovery. Additionally, it includes advice for height enhancement and vascularity improvement through specific exercises.

Uploaded by

exoeagle47
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Weekly Workout Schedule (4-5 Days a Week)

Day 1: Full Body Strength + Core

Warm-up (5-10 min): Jumping Jacks (2 mins), Arm Circles (1 min), Leg Swings (1 min)

Main Workout (Repeat 3 rounds):

- Goblet Squats (with Dumbbell) - 15 reps

- Push-ups (or knee push-ups) - 15-20 reps

- Dumbbell Rows - 10 reps per arm

- Bodyweight Squats - 20 reps

- Plank - 30-45 sec

- Russian Twists (with Dumbbell) - 20 reps

Cool Down: Cobra Stretch, Hamstring Stretch - 5 mins

Day 2: HIIT Cardio + Core

Warm-up (5-10 min): Light cardio or dynamic stretches

HIIT Workout (30 secs work, 15 secs rest - repeat 3x):

- High Knees

- Jump Squats

- Mountain Climbers

- Burpees

- Bicycle Crunches

- Leg Raises

Core Focus (After HIIT):

- Plank - 1 min

- Bicycle Crunches - 20 reps

- Leg Raises - 15 reps

- Cobra Stretch - 1 min


Day 3: Upper Body + Stretch

Warm-up (5-10 min): Arm Circles (1 min), Leg Swings (1 min), High Knees (1 min)

Main Workout (Repeat 3 rounds):

- Incline Push-ups - 3x12

- Chair Dips - 3x10

- Dumbbell Shoulder Press - 10 reps per arm

- Towel Rows or Resistance Band Rows - 3x12

- Superman Hold - 30 sec

- Wall Sit - 30 sec

Stretch: Deep Stretching (10 mins)

Day 4: Lower Body + Core

Warm-up (5-10 min): Jumping Jacks (2 mins), Arm Circles (1 min), Leg Swings (1 min)

Main Workout (Repeat 3 rounds):

- Walking Lunges - 3x12 per leg

- Goblet Squats (with Dumbbell) - 15 reps

- Glute Bridges - 15 reps

- Plank with Knee Tap - 3x15

- Leg Raises - 3x10

- Calf Raises - 3x20

Cool Down: Cobra Stretch, Butterfly Stretch - 5 mins

Day 5: Full Body Burnout + Abs Focus

Warm-up (5-10 min): Jumping Jacks, Arm Circles, and Leg Swings

Main Workout (Repeat 3 rounds):

- Jump Rope (or Jog in Place) - 5 mins


- Push-ups + Squats (superset) - 3 sets

- Jump Lunges - 3x10

- Sit-ups + Leg Raises - 3x15

- Plank - 30-45 sec

Core Focus:

- Plank - 1 min

- Bicycle Crunches - 20 reps

- Leg Raises - 15 reps

- Mountain Climbers - 30 sec

Cool Down: Stretch (5 mins)

Nutrition Tips (Super Important)

- Protein: Eggs, chicken, milk, lentils, and nuts for muscle repair and growth.

- Hydration: 2-3L of water per day.

- Clean Eating: Avoid processed sugars, fried foods, and soda.

- Sleep: 8-10 hours for optimal growth and recovery.

Additional Tips for Height & Vascularity:

- Height Boosters: Hanging (on your pull-up bar) - 3 sets of 30 sec, Toe Touches - 2 mins,

Downward Dog to Cobra - 3x.

- Vascularity: Focus on strength training and reducing body fat to reveal veins.

This plan combines the best elements for strength training, fat loss, abs, and muscle gain, and it's

designed to fit within a 4-5 day routine. Make sure to adjust the weights and intensity as you

progress to continue challenging your body.

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