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Weekly Workout Plan: Strength & Cardio

The document outlines a weekly workout plan focusing on different muscle groups each day, including specific exercises, sets, and repetitions. It includes cardio sessions in the morning and gym workouts in the evening, with a rest day on Sunday. Additionally, it provides nutritional guidelines emphasizing protein intake, carbohydrate cycling, healthy fats, hydration, and sleep for optimal performance and recovery.

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gymratkg1
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7 views2 pages

Weekly Workout Plan: Strength & Cardio

The document outlines a weekly workout plan focusing on different muscle groups each day, including specific exercises, sets, and repetitions. It includes cardio sessions in the morning and gym workouts in the evening, with a rest day on Sunday. Additionally, it provides nutritional guidelines emphasizing protein intake, carbohydrate cycling, healthy fats, hydration, and sleep for optimal performance and recovery.

Uploaded by

gymratkg1
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd

Monday – Chest + Back

• Morning (Cardio): 45–60 min brisk walk or jog with stops.


• Evening (Gym):
• Bench Press 4×6–8
• Incline Dumbbell Press 3×8–10
• Barbell Row 4×8
• Pull-Ups or Lat Pulldown 4×8–10
• Chest Fly 3×12
• Face Pulls 3×12

Tuesday – Arms + Shoulders


• Morning (Cardio): 30–40 min intervals (1 min run / 2 min walk × 10).
• Evening (Gym):
• Overhead Press 4×6–8
• Lateral Raises 4×12
• Barbell Curl 4×8–10
• Skull Crushers 4×8–10
• Hammer Curl 3×10–12
• Rear Delt Fly 3×12–15

Wednesday – Legs
• Morning (Cardio): 45 min brisk walk (low impact).
• Evening (Gym):
• Squat 4×6–8
• Romanian Deadlift 4×8
• Walking Lunges 3×12 per leg
• Leg Press 4×10–12
• Calves 4×15–20

Thursday – Chest + Back


• Morning (Cardio): 30 min jog with short stops.
• Evening (Gym):
• Incline Bench Press 4×6–8
• Weighted Push-Ups or Machine Press 3×12
• Deadlift (heavy) 4×5
• Dumbbell Row 4×10
• Pullovers 3×12
• Face Pulls 3×12

Friday – Arms + Shoulders


• Morning (Cardio): 20–30 min intervals (short, faster).
• Evening (Gym):
• Arnold Press 4×8
• Upright Row 3×10
• Close Grip Bench Press 4×8–10
• Barbell Curl 4×8
• Rope Pushdowns 3×12
• Dumbbell Curls 3×12

⸻
Saturday – Legs
• Morning (Cardio): 1h brisk walk (recovery pace).
• Evening (Gym):
• Front Squat 4×6–8
• Bulgarian Split Squat 3×10 per leg
• Hip Thrust 4×8–10
• Hamstring Curl 3×12
• Calves 4×20

Sunday – OFF (Rest & Recovery)


• Only light walking/stretching if you feel like it.
• Focus on sleep, mobility, maybe a Moroccan mint tea + good food 😅

⚡ Keys for Success


• Protein: ~140 g/day (chicken, fish, eggs, yogurt, legumes).
• Carbs: More on lifting days (esp. legs/chest/back), less on
rest/recovery days.
• Fats: Keep steady from olive oil, nuts, avocado.
• Hydration: 3–4 L/day.
• Sleep: 7–9h + your post-cardio nap.

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