Customized Weekly Workout Routine
Weekly Schedule
Day 1: Push (Chest, Shoulders, Triceps) - Strength & Hypertrophy
Day 2: Pull (Back, Biceps) - Strength & Hypertrophy
Day 3: Legs (Quads, Hamstrings, Glutes, Core) - Strength & Hypertrophy
Day 4: Functional Strength & Power - Compound + Explosive Lifts
Day 5: Endurance, Stamina, and Agility - HIIT + Cardio + Core
Day 6: Calisthenics and Mobility - Bodyweight Strength
Day 7: Rest or Active Recovery - Stretching/Yoga/Walking
Day 1: Push (Strength & Hypertrophy)
- Bench Press: 4 sets x 6-8 reps
- Dumbbell Incline Press: 4 sets x 8-10 reps
- Overhead Shoulder Press (Barbell): 3 sets x 8-10 reps
- Dumbbell Lateral Raises: 3 sets x 15-20 reps
- Triceps Dips (Weighted if possible): 3 sets to failure
- Skull Crushers: 3 sets x 10-12 reps
- Push-Ups: 2 sets to failure (for pump)
Day 2: Pull (Strength & Hypertrophy)
- Pull-Ups: 4 sets to failure (weighted if possible)
- Barbell Rows: 4 sets x 8-10 reps
- Dumbbell Shrugs: 3 sets x 15 reps
- Dumbbell Hammer Curls: 3 sets x 12-15 reps
- Preacher Curls (or concentration curls): 3 sets x 12-15 reps
- Face Pulls: 3 sets x 15-20 reps
- Reverse Plank Hold: 3 sets x 30-60 seconds
Day 3: Legs (Strength & Hypertrophy)
- Back Squats: 4 sets x 6-8 reps
- Romanian Deadlifts: 4 sets x 8-10 reps
- Walking Lunges: 3 sets x 12 steps per leg
- Bulgarian Split Squats: 3 sets x 10-12 reps per leg
- Standing Calf Raises: 4 sets x 15-20 reps
- Hanging Leg Raises: 3 sets to failure
- Weighted Plank: 3 sets x 30-60 seconds
Day 4: Functional Strength & Power
- Deadlifts: 4 sets x 5 reps
- Power Cleans: 4 sets x 3 reps
- Kettlebell Swings: 3 sets x 15 reps
- Landmine Press: 3 sets x 10-12 reps per side
- Sled Push or Farmer's Carry: 3 sets x 30 meters
- Box Jumps: 3 sets x 12 reps
- Medicine Ball Slams: 3 sets x 15 reps
- Core Work: Russian Twists, Ab Rollouts
Day 5: Endurance, Stamina, and Agility
- Sprint Intervals: 20s sprint, 40s rest x 8 rounds
- Jump Rope: 3 sets x 3 minutes
- HIIT Circuit (3 rounds): Push-Ups, Squats, Mountain Climbers, Burpees
- Shuttle Runs: 6 sets x 30 meters
- Plank with Shoulder Taps: 3 sets x 15 reps per side
Day 6: Calisthenics & Mobility
- Pull-Ups (Wide Grip): 4 sets to failure
- Dips (Weighted if possible): 4 sets to failure
- Muscle-Ups (or attempts): 3 sets to failure
- Pistol Squats: 3 sets x 10-12 reps per leg
- Handstand Push-Ups: 3 sets x 8-10 reps
- Hollow Body Hold: 3 sets x 30 seconds
- Mobility Work: Deep Squat Holds, Shoulder Dislocations, Hip Flexor Stretches
Expected Results
- 4 Weeks: Improved strength, endurance, and slightly leaner physique.
- 8-12 Weeks: Noticeable muscle growth, vascularity, and athleticism.
- 6 Months: Shredded, aesthetic, functional body with excellent endurance, strength, and stamina.