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Weekly Gym Routine Original

The document outlines a weekly gym routine consisting of full body workouts, cardio, and core exercises spread across six days, with one rest day. Each day includes specific exercises, sets, and load/intensity recommendations. The routine emphasizes a balanced approach to strength training and cardiovascular fitness.

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Pulkit
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1 views2 pages

Weekly Gym Routine Original

The document outlines a weekly gym routine consisting of full body workouts, cardio, and core exercises spread across six days, with one rest day. Each day includes specific exercises, sets, and load/intensity recommendations. The routine emphasizes a balanced approach to strength training and cardiovascular fitness.

Uploaded by

Pulkit
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

Weekly Gym Routine

Monday – Full Body (A)


Exercise Sets / Time Load / Intensity
Leg Press / Squat 3×10 80–90 kg / 35–40 kg
Bench Press / Chest Machine 3×10 30–35 kg / 40–45 kg
Seated Row / Lat Pulldown 3×12 35–45 kg
Dumbbell Shoulder Press 2×12 8–10 kg
Plank 2×30–40 sec Bodyweight
Post-workout Walk 10 min Easy pace

Tuesday – Cardio + Core


Exercise Sets / Time Load / Intensity
Brisk Walking 30 min Moderate pace
Crunch / Machine Crunch 3×12 20–25 kg
Back Extension 2×12 Bodyweight

Wednesday – Full Body (B)


Exercise Sets / Time Load / Intensity
Romanian Deadlift 3×10 35–40 kg
Incline Dumbbell Press 3×10 10–12 kg
One-arm Dumbbell Row 3×12 14–16 kg
Lateral Raise 2×15 4–5 kg
Russian Twist / Cable Chop 2×12 Light–moderate
Post-workout Walk 8–10 min Easy pace

Thursday – Light Strength


Exercise Sets / Time Load / Intensity
Goblet Squat 2×12 12–14 kg
Machine Chest Press / Push-ups 2×12 Moderate
Lat Pulldown 2×12 30–35 kg
Lateral Raise 2×15 3–4 kg
Dead Bug / Bird Dog 2×10 Bodyweight
Easy Walk 8–10 min Easy pace
Friday – Full Body (C)
Exercise Sets / Time Load / Intensity
Hack Squat / Goblet Squat 3×12 40–50 kg / 14–16 kg
Overhead Press 3×10 20–25 kg
Pull-ups / Lat Pulldown 3×8–10 Assisted / 40–45 kg
Dumbbell Biceps Curl 2×12 7–8 kg
Triceps Pushdown 2×12 25–30 kg
Hanging Knee Raise 2×10–12 Bodyweight
Post-workout Walk 10 min Easy pace

Saturday – Optional Cardio


Exercise Sets / Time Load / Intensity
Brisk Walking 40–45 min Moderate pace
Cycling 35–40 min Easy–moderate

Sunday – Rest
Exercise Sets / Time Load / Intensity
Light Walking (optional) 20–30 min Relaxed
Rest & Recovery - -

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