First Workout Plan (With Add-ons)
Day 1 – Push (Chest, Shoulders, Triceps)
• Bench Press – 4×6–8
• Overhead Shoulder Press – 3×8–10
• Incline Dumbbell Press – 3×8–10
• Dumbbell Lateral Raises – 3×12–15
• Tricep Dips – 3×8–12
• Push-Ups (to failure) – 2 sets
• Optional Add-on: Rope Pushdown OR Tricep Rope Extension – 3×12
• Optional Add-on: Cable Fly – 3×12
Day 2 – Pull (Back, Biceps, Rear Delts)
• Deadlift – 4×5
• Pull-Ups/Chin-Ups – 4×8–12
• Barbell Rows – 3×8–10
• Lat Pulldown – 3×8–10
• Dumbbell Hammer Curl – 3×10–12
• Face Pulls – 3×12–15
• Optional Add-on: Seated Row – 3×10–12
• Optional Add-on: Shrugs – 3×12–15
Day 3 – Legs & Core
• Squats – 4×6–8
• Romanian Deadlifts – 3×8–10
• Walking Lunges – 3×12 each leg
• Leg Press OR Bulgarian Split Squats – 3×10–12
• Hanging Leg Raises – 3×12–15
• Plank – 3×60 sec
Day 4 – Rest / Active Recovery
• Light jogging, stretching, or yoga
Day 5 – Push (Variation/Hypertrophy Focus)
• Incline Barbell Bench Press – 4×6–8
• Dumbbell Shoulder Press – 3×8–10
• Dumbbell Flyes – 3×12–15
• Arnold Press – 3×10–12
• Skull Crushers – 3×8–10
• Dips (bodyweight, high reps) – 2 sets
• Optional Add-on: Rope Pushdown – 3×12
Day 6 – Pull (Variation/Hypertrophy Focus)
• Pull-Ups (different grip) – 4×8–12
• T-Bar Row – 3×8–10
• Single-Arm Dumbbell Row – 3×10–12
• Barbell Curl – 3×8–10
• Preacher Curl (if available) – 3×10–12
• Rear Delt Fly – 3×12–15
• Optional Add-on: Shrugs – 3×12–15
Day 7 – Rest
• Full recovery, mobility work
Notes:
• Compounds are the foundation (Bench, Squat, Deadlift, Overhead Press, Pull-ups).
• Add isolation/accessory exercises at the end for pump and shaping.
• Rest 60–90 sec between isolation sets, 2–3 mins for compounds.
• Aim to progress weight/reps every 1–2 weeks (progressive overload).
• Protein target: 100–120 g/day + calorie surplus for lean muscle growth.
• 7–8 hrs sleep daily is crucial for transformation.