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2-Month Workout Plan Overview

The document outlines a 2-month workout plan divided into a weekly schedule with specific exercises for each day. Each workout day focuses on different muscle groups: PUSH, PULL, and LEGs, with detailed sets and repetitions for various exercises. The plan includes a rest day on Sunday to allow for recovery.

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Matheus Luz
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26 views1 page

2-Month Workout Plan Overview

The document outlines a 2-month workout plan divided into a weekly schedule with specific exercises for each day. Each workout day focuses on different muscle groups: PUSH, PULL, and LEGs, with detailed sets and repetitions for various exercises. The plan includes a rest day on Sunday to allow for recovery.

Uploaded by

Matheus Luz
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

2 MONTHS PLAN

Sun Mon Tue Wed Thu Fri Sat


Rest PUSH 1 PULL 1 LEGs 1 PUSH 2 PULL 2 LEGs 2
Flat Bench Press: 4 x 8–10 reps Pull-Ups: 4 x 6–8 reps Barbell Hip Thrusts – 4 x 10–12 reps Decline Bench Press: 4 x 8–10 reps Pull-Downs: 4 x 10–12 reps Bulgarian Split Squats: 4 x 10–12 reps

Overhead Shoulder Press: 4 x 8–10 reps Deadlifts: 4 x 6–8 reps Barbell Squats: 4 x 8–10 reps Arnold Press: 4 x 10–12 reps T-Bar Rows: 4 x 8–10 reps Sumo Deadlifts: 4 x 8–10 reps

Incline Dumbbell Press: 3 x 10–12 reps Barbell Rows: 4 x 8–10 reps Romanian Deadlifts: 4 x 8–10 reps Incline Chest Flys: 3 x 12–15 reps Single-Arm Dumbbell Rows: 3 x 10–12 reps Barbell Hip Thrusts: 4 x 10–12 reps

Trícep Dips: 3 x 10–12 reps Face Pulls: 3 x 12–15 reps Walking Lunges: 3 x 24 steps Skull Crushers (EZ Bar): 3 x 10–12 reps Reverse Flys: 3 x 12–15 reps Leg Extensions: 3 x 12–15 reps

Lateral Raises: 3 x 12–15 reps Seated Low-Row: 4 x 8–10 reps Leg Curls: 3 x 12–15 reps Front Raises: 3 x 12–15 reps Dumbbell Shrugs: 3 x 10–12 reps Step-Ups (Dumbbells): 3 x 12 reps per leg

Peck-deck: 4 x 12–15 reps Dumbbell Bicep Curls: 3 x 10–12 reps Leg Press: 4 x 10–12 reps Press Vertical: 4 x 10–12 reps Preacher Curls (EZ Bar): 3 x 10–12 reps Cable Pull-Throughs: 3 x 12–15 reps

Cable Tricep Pushdowns: 3 x 12–15 reps Hammer Curls: 3 x 12–15 reps Cable Kickbacks: 3 x 12–15 reps Overhead Tricep Extension: 3 x 12–15 reps Bicep 21: 3 x 10–12 reps Hip Abductor Machine: 3 x 15–20 reps

Upright row: 3 x 15–20 reps Cable Curls: 3 x 10–12 reps Calf Raises: 4 x 15–20 reps Shoulder Press Machine: 4 x 10–12 reps Concentration Curls: 3 x 12–15 reps Calf Raises: 4 x 15–20 reps

Hanging Leg Raises: 3 x 15–20 reps Ab Wheel Rollouts: 3 x 10–12 reps Bicycle Crunches: 3 x 20 reps Hanging Knee Tucks: 3 x 15–20 reps Dead Bugs: 3 x 15–20 reps V-Ups: 3 x 15–20 reps

Plank Shoulder Taps: 3 x 30–45 secs Russian Twists: 3 x 20 twists Mountain Climbers: 3 x 30–45 secs Weighted Sit-Ups: 3 x 12-15 reps Flutter Kicks: 3 x 30-45 secs Side Plank Hip Dips: 3 x 10–12 reps

Cable Woodchoppers: 3 x 12–15 reps Side Plank (Each Side): 3 x 30–45 secs Dragon Flags: 3 x 8-10 reps Toe Touches: 3 x 15–20 reps Leg drops: 3 x 15–20 reps Glute Bridges: 3 x 30 reps

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