MONDAY – FULL BODY STRENGTH 1.
Incline Barbell Chest Press (or
Machine Chest Press) – 3 sets of 10–15 reps
2. Lat Pulldown – 3 sets of 10–15 reps
3. Lateral Raise (Dumbbells or Cable) – 3 sets of 10–15 reps
4. Shrugs – 3 sets of 10–15 reps
5. Leg Extension – 3 sets of 10–15 reps
6. Lying Leg Curl – 3 sets of 10–15 reps
7. Preacher Curl – 3 sets of 10–15 reps
8. Triceps Pushdown (or Skull Crusher) – 3 sets of 10–15 reps
Optional Finisher (for fat loss/endurance)
10–15 minutes of HIIT cardio (e.g., treadmill sprints, bike intervals)
TUESDAY – MOBILITY + CORE STABILITY Joints Mobility (15–20 mins)
1. Ankle Circles – 10 reps each direction
2. Knee Circles – 10 reps each direction
3. Hip Circles – 10 reps each direction
4. Torso Twists – 10 reps each direction
5. Shoulder Rolls – 10 reps forward/backward
6. Neck Rolls – 5 reps each direction
7. Cat-Cow Stretch – 10 reps
8. Thread the Needle Stretch – 5 reps each side
Dynamic Stretching (10–15 mins)
1. Arm Swings – 10 reps forward/backward
2. Leg Swings (Front/Back) – 10 reps each leg
3. Leg Swings (Side to Side) – 10 reps each leg
4. Walking Lunges with Torso Twist – 10 reps each leg
5. Inchworms – 5 reps
Core Stability (5–10 mins)
1. Dead Bug – 2 sets of 10–12 reps
2. Bird Dog – 2 sets of 10 reps/side
3. Plank – Hold 30–45 seconds
4. Side Plank – 30 seconds each side
Cool-down / Static Stretch (15–20 mins)
WEDNESDAY – CHEST, BACK & ARMS 1. Incline Chest Press
(Dumbbell/Smith Machine) – 3 sets of 8–12 reps
2. Flat Bench Press – 3 sets of 8–12 reps
3. Cable or Machine Chest Fly – 3 sets of 8–12 reps
4. Lat Pulldown – 3 sets of 8–12 reps
5. Seated Cable Row – 3 sets of 8–12 reps
6. Reverse-Grip Barbell Row (or One-Arm Dumbbell Row) – 3 sets of 8–12
reps
7. Incline Dumbbell Curl – 3 sets of 8–12 reps
8. Cable Triceps Pushdown – 3 sets of 8–12 reps
Optional Finisher: 10–15 min EMOM or bike sprints
THURSDAY – SHOULDERS, TRAPS & LEGS Alternate weekly between
Upright Row and Lateral Raise to reduce shoulder strain
1. Arnold Press – 3 sets of 8–12 reps
2. Lateral Raise or Upright Row – 3 sets of 8–12 reps
3. Rear Delt Fly (or Face Pull) – 3 sets of 8–12 reps
4. Barbell Squat or Leg Press – 3 sets of 8–12 reps
5. Walking Lunges – 3 sets of 8–12 reps/leg
6. Leg Extension – 3 sets of 8–12 reps
7. Lying Leg Curl – 3 sets of 8–12 reps
FRIDAY – YOGA (ACTIVE RECOVERY) Breath & Grounding (5 mins)
- Easy Seated Pose, Deep Breathing
Gentle Warm-Up (10 mins)
- Cat-Cow, Thread the Needle, Seated Side Stretch, Neck/Shoulder Rolls,
Spinal Twist
Standing Flow (15–20 mins)
Repeat 2–3 rounds: - Mountain Pose → Forward Fold → Halfway Lift →
Downward Dog → Low Lunge (R & L) → Twist → Child’s Pose
Hip Openers (10 mins)
- Pigeon Pose (R & L), Butterfly Stretch, Happy Baby
Cool Down (5 mins)
- Supine Twist (R & L), Savasana (2–3 mins)
SATURDAY – FULL BODY CIRCUIT Perform 4–5 sets, 10 reps each, rest 90–
120 seconds 1. Incline Barbell Chest Press
2. Romanian Deadlift (RDL)
3. Military Press
4. Barbell Squat
5. Barbell Row
Optional Arm Finisher: Superset 3 sets of any biceps/triceps pair
SUNDAY – MOBILITY + CORE STABILITY Joints Mobility (15–20 mins)
1. Ankle Circles – 10 reps each direction
2. Knee Circles – 10 reps each direction
3. Hip Circles – 10 reps each direction
4. Torso Twists – 10 reps each direction
5. Shoulder Rolls – 10 reps forward/backward
6. Neck Rolls – 5 reps each direction
7. Cat-Cow Stretch – 10 reps
8. Thread the Needle Stretch – 5 reps each side
Dynamic Stretching (10–15 mins)
1. Arm Swings – 10 reps forward/backward
2. Leg Swings (Front/Back) – 10 reps each leg
3. Leg Swings (Side to Side) – 10 each leg
4. Walking Lunges with Torso Twist – 10 reps per leg
5. Inchworms – 5 reps
Core Stability (5–10 mins)
1. Dead Bug – 2 sets of 10–12 reps
2. Bird Dog – 2 sets of 10 reps/side
3. Plank – Hold 30–45 seconds
4. Side Plank – 30 seconds each side
Cool-down / Static Stretch (15–20 mins)
