Workout Routine Overview
● Frequency: 5-6 days per week
● Duration: 1.5-2 hours per session
● Focus Areas: Chest, Triceps, Back, Biceps, Legs, Shoulders, Abs, Arms, and
mastering 90-degree push-ups
● Warm-Up: 10 minutes of dynamic stretching or light cardio (jump rope, jogging)
Workout Split
● Day 1: Chest, Triceps, Shoulders
● Day 2: Back, Biceps, Abs
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● Day 3: Legs, Shoulders
● Day 4: Rest/Active Recovery (light cardio or stretching)
● Day 5: Chest, Triceps, Abs
● Day 6: Back, Biceps, Legs
● Day 7: Rest
Key Tips:
● Progressive Overload: Gradually increase weights, reps, or difficulty each week.
● Nutrition: Ensure a high-protein diet to support muscle recovery and growth.
● Hydration: Drink plenty of water throughout the day.
● 90-Degree Push-Up Progression: Include specific exercises and progressions each
workout to build strength for 90-degree push-ups.
Day 1: Chest, Triceps, Shoulders
1. Warm-Up: 10 minutes of dynamic stretching or light cardio
2. Push-Ups: 20 reps
3. Barbell Bench Press: 4 sets x 8-10 reps
4. Incline Dumbbell Press: 4 sets x 8-10 reps
5. Chest Dips: 4 sets x 12-15 reps
6. Overhead Triceps Extension: 4 sets x 10-12 reps
7. Triceps Dips: 4 sets x 12-15 reps
8. Shoulder Press (Barbell or Dumbbell): 4 sets x 8-10 reps
9. Lateral Raises: 4 sets x 12-15 reps
10.90-Degree Push-Up Progression: Practice with feet elevated push-ups and slow
negatives (4 sets x 6-8 reps)
11.Push-Ups: 20 reps
12.Stretching
Day 2: Back, Biceps, Abs
1. Warm-Up: 10 minutes of dynamic stretching or light cardio
2. Push-Ups: 20 reps
3. Deadlift: 4 sets x 6-8 reps
4. Pull-Ups: 4 sets x 10-12 reps
5. Bent-Over Barbell Rows: 4 sets x 8-10 reps
6. Lat Pulldowns: 4 sets x 10-12 reps
7. Barbell Curls: 4 sets x 8-10 reps
8. Hammer Curls: 4 sets x 10-12 reps
9. Hanging Leg Raises: 4 sets x 15-20 reps
10.Plank: 4 sets x 1 minute
11.Push-Ups: 20 reps
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12.Stretching
Day 3: Legs, Shoulders
1. Warm-Up: 10 minutes of dynamic stretching or light cardio
2. Push-Ups: 20 reps
3. Squats: 4 sets x 6-8 reps
4. Leg Press: 4 sets x 8-10 reps
5. Lunges: 4 sets x 12-15 reps per leg
6. Leg Curls: 4 sets x 10-12 reps
7. Calf Raises: 4 sets x 15-20 reps
8. Arnold Press: 4 sets x 8-10 reps
9. Face Pulls: 4 sets x 12-15 reps
10.Pike Push-Ups: 4 sets x 8-10 reps (to build shoulder strength for 90-degree
push-ups)
11.Push-Ups: 20 reps
12.Stretching
Day 4: Rest/Active Recovery
1. Warm-Up: 10 minutes of dynamic stretching or light cardio
2. Push-Ups: 20 reps
3. Light Cardio: 20-30 minutes (jogging, cycling)
4. Stretching or Yoga: 20-30 minutes
5. Push-Ups: 20 reps
6. Stretching
Day 5: Chest, Triceps, Abs
1. Warm-Up: 10 minutes of dynamic stretching or light cardio
2. Push-Ups: 20 reps
3. Decline Bench Press: 4 sets x 8-10 reps
4. Chest Flyes (Dumbbell or Cable): 4 sets x 10-12 reps
5. Close-Grip Bench Press: 4 sets x 8-10 reps
6. Triceps Kickbacks: 4 sets x 12-15 reps
7. Overhead Triceps Extension: 4 sets x 10-12 reps
8. Russian Twists: 4 sets x 20 reps per side
9. Leg Raises: 4 sets x 15-20 reps
10.90-Degree Push-Up Practice: Attempt holding the push-up position at 90 degrees
(3 sets of holds)
11.Push-Ups: 20 reps
12.Stretching
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Day 6: Back, Biceps, Legs
1. Warm-Up: 10 minutes of dynamic stretching or light cardio
2. Push-Ups: 20 reps
3. Deadlift: 4 sets x 6-8 reps
4. T-Bar Rows: 4 sets x 8-10 reps
5. Chin-Ups: 4 sets x 10-12 reps
6. Seated Row: 4 sets x 10-12 reps
7. Leg Extensions: 4 sets x 10-12 reps
8. Bicep Curls (EZ-Bar): 4 sets x 8-10 reps
9. Squats: 4 sets x 6-8 reps
10.Handstand Push-Up Progression: Practice against a wall to build shoulder and
tricep strength (4 sets x 6-8 reps)
11.Push-Ups: 20 reps
12.Stretching
Day 7: Rest
● Recovery: Focus on rest, hydration, and proper nutrition.