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Weekly Gym Program

The document outlines a weekly gym program focusing on different muscle groups each day. It includes specific exercises, sets, and repetitions for chest, back, legs, and core, with designated rest and recovery on Sunday. The program emphasizes both strength and muscle shaping throughout the week.

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abunametana
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8 views2 pages

Weekly Gym Program

The document outlines a weekly gym program focusing on different muscle groups each day. It includes specific exercises, sets, and repetitions for chest, back, legs, and core, with designated rest and recovery on Sunday. The program emphasizes both strength and muscle shaping throughout the week.

Uploaded by

abunametana
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

WEEKLY GYM PROGRAM

WEEK STRUCTURE (REPEATS EVERY WEEK)


MONDAY — CHEST (HEAVY FOCUS)
Bench press (or machine press) → 4 sets × 8–12 reps

Incline dumbbell press → 3 × 10

Push-ups → 3 sets (burnout)

Cable fly / dumbbell fly → 3 × 12

Plank → 2 × 45 sec

TUESDAY — BACK + LIGHT CHEST


Lat pulldown / assisted pull-ups → 4 × 8–12

Dumbbell rows → 3 × 10

Push-ups → 2–3 easy sets

Face pulls (if available) → 3 × 12

WEDNESDAY — CHEST (SHAPE DAY)


Incline bench press → 4 × 8–10

Dumbbell press → 3 × 10

Chest fly → 3 × 12–15

Slow push-ups → 2 sets

👉 Focus: upper chest shape

THURSDAY — LEGS + CORE


Squats (machine or bar) → 4 × 10

Lunges → 3 × 10 each leg

Leg press → 3 × 10

Plank → 3 × 60 sec

FRIDAY — CHEST (PUMP DAY)


Bench press → 3 × 8
Incline dumbbell press → 3 × 10

Cable fly → 3 × 15

Push-up burnout → 2 sets

👉 Goal: chest “pump” + growth signal

SATURDAY — FULL BODY LIGHT


Light chest press → 2 × 12

Back machine → 2 × 12

Shoulder press → 3 × 10

Optional cardio walk

SUNDAY — REST
Eat more

Sleep properly

No training

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