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Weekly Workout Plan: Strength & Cardio

The document outlines a 6-day workout plan focusing on different muscle groups each day, including strength training and cardio exercises. Each day consists of specific exercises with set repetitions and rounds, culminating in a rest day on Day 7. The plan emphasizes a balanced approach to fitness, incorporating both strength and functional training.

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Rohan Santosh Jadhav
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8 views3 pages

Weekly Workout Plan: Strength & Cardio

The document outlines a 6-day workout plan focusing on different muscle groups each day, including strength training and cardio exercises. Each day consists of specific exercises with set repetitions and rounds, culminating in a rest day on Day 7. The plan emphasizes a balanced approach to fitness, incorporating both strength and functional training.

Uploaded by

Rohan Santosh Jadhav
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

✅ Day 1 – Chest + Triceps + Bodyweight Cardio

Strength:

 Barbell Bench Press – 4×10


 Incline Dumbbell Press – 4×12
 Chest Dips (use support) – 4×10
 Cable Fly or Flat Dumbbell Fly – 4×12
 Triceps Pushdown (or Dumbbell Kickback) – 4×12
 Overhead Dumbbell Triceps Extension – 4×10

Cardio (3 Rounds):

 Jumping Jacks – 30 sec


 Mountain Climbers – 30 sec
 Burpees – 30 sec
 Rest – 30 sec

✅ Day 2 – Back + Biceps + Abs

Strength:

 Lat Pulldown (Wide grip) – 4×12


 Seated Cable Row – 4×10
 One-arm Dumbbell Row – 4×12
 Barbell Curl – 4×12
 Hammer Curl – 4×10
 Preacher Curl (or Dumbbell Concentration Curl) – 4×10

Abs (3 Rounds):

 Hanging Leg Raises – 12 reps


 Decline Crunch – 15 reps
 Plank – 45 sec

✅ Day 3 – Legs + Glutes + Bodyweight Cardio

Strength:

 Barbell Squats – 4×12


 Romanian Deadlift – 4×10
 Leg Press (or Dumbbell Lunges) – 4×12
 Hamstring Curl Machine – 4×12
 Standing Calf Raises – 4×20
 Seated Calf Raises – 4×20

Cardio (3 Rounds):

 Jump Squats – 30 sec


 High Knees – 30 sec
 Skater Lunges – 30 sec
 Rest – 30 sec

✅ Day 4 – Shoulders + Traps + Abs

Strength:

 Overhead Barbell Press – 4×10


 Dumbbell Lateral Raise – 4×12
 Dumbbell Front Raise – 4×12
 Rear Delt Fly (machine or bent-over) – 4×12
 Barbell Shrugs – 4×15
 Dumbbell Shrugs – 4×15

Abs (3 Rounds):

 Russian Twist – 20 reps


 Leg Raise – 12 reps
 Plank – 1 min

✅ Day 5 – Chest (Light) + Arms Pump + Bodyweight Cardio

Strength:

 Incline Machine Press (or Incline Push-Ups) – 4×12


 Cable Crossover – 4×12
 Dumbbell Bicep Curl – 4×15
 Rope Pushdown (or Close-Grip Push-up) – 4×15
 Hammer Curl – 4×12
 Overhead Tricep Extension – 4×12

Cardio (3 Rounds):

 Push-up to Jump – 10 reps


 Lateral Jump – 30 sec
 Squat to Punch – 30 sec
 Rest – 30 sec

✅ Day 6 – Full Body + Functional + Core

Circuit (3 Rounds, 10–12 reps each):

 Kettlebell/Dumbbell Swing
 Dumbbell Thruster (Squat + Press)
 Dumbbell Snatch (5 each arm)
 Burpees – 10 reps
 Push-Up – 15 reps
 Jump Lunges – 10 each leg

Core Finisher:

 Side Plank (Left/Right) – 30 sec each


 Mountain Climbers – 30 sec
 Crunches – 20 reps

❌ Day 7 – Rest Day (Sunday)

 Light walk
 Deep stretching
 Drink water
 Get 7–8 hours of sleep

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