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Free personalized workout plan
Day 1: Monday - Lower Body | Day 2: Tuesday - Upper Body | Day 3: Rest | Day 4: Thursday - Lower Body | Day 5: Friday - Upper Body | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 7 sets | 3 reps | 60s | |
2. Barbell Hip Thrust with Bench | 6 sets | 5 reps | 30s | |
3. Dumbbell Alternating Rear Lunge![]() | 6 sets | 5 reps | 30s | 10 lunges total |
4. Seated Calf Raise Machine![]() | 6 sets | 5 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Tricep Dips![]() | 7 sets | 3 reps | 60s | |
2. Chin-up![]() | 6 sets | 5 reps | 30s | |
3. Bent Over Barbell Row | 6 sets | 5 reps | 30s | |
4. Barbell Incline Bench Press | 6 sets | 5 reps | 30s | |
5. Decline Close Grip Bench Press![]() | 6 sets | 5 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 7 sets | 3 reps | 30s | |
2. Walking Dumbbell Lunge | 6 sets | 5 reps | 30s | 10 steps total |
3. Glute-Ham Raise (PVC Pipe Assisted)![]() | 6 sets | 5 reps | 30s | |
4. Standing Calf Machine Shrug | 6 sets | 5 reps | 30s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 7 sets | 3 reps | 60s | |
2. Incline Dumbbell Press![]() | 6 sets | 5 reps | 30s | |
3. Bent Over One-Arm Long Bar Row | 6 sets | 5 reps | 30s | 5 per side |
4. Close-Grip Bench Press![]() | 6 sets | 5 reps | 30s | |
5. Barbell Biceps Curl![]() | 6 sets | 5 reps | 30s |
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